A Naturopaths PMS guide

Hi darling girls, Tia Miers a Naturopath from Burleigh Heads has been so kind and offered her Tips & Tricks to battling PMS and those nasty cramps we know all too well. If you're around the Gold Coast go visit her at The Greenhouse Bathhouse and have her mix up some funky little herbals for you.

www.tiamiers.com.au

Instagram - @tiamiers

Did you know that PMS affects approximately 75% of women? The severity and
management of symptoms differ significantly for every woman. Symptoms can
lead to problems carrying out everyday activities and in relationship
communications. Naturopath, Tia Miers shares her top tips and handy hints to
help reduce these problematic PMS symptoms.

SYMPTOMS INCLUDE:
 Mood swings and irritability
 Anxiety and depressed mood
 Appetite changes and food cravings
 Social withdrawal
 Change in libido
 Fatigue
 Fluid retention
 Abdominal bloating
 Breast tenderness
 Acne flare-ups
 Constipation or diarrhoea

TOP TIPS FOR REDUCING PMS SYMPTOMS
Crown yourself the Self-Care Queen - Essential oils, early nights, bubble-baths,
boundaries, books- this week is all about nurturing you.
Diet - Eat less from a packet and more from the earth! Consume an
organic/spray free wholefoods diet.
Sleep - When you're experiencing PMS you’ll be craving more sleep, so get to
bed earlier and let yourself have a little sleep in.
Sweat - It might feel like the last thing you want to do, but a walk in nature or a
sweaty yoga class will stimulate the pick-me-up endorphins and provide an
emotional release.
Space - Simplify your life, slash your to-do list- priorities your self-time.

Swap Instagram for a good book - as emotions are high its easy to feel
triggered, reduce time on social media where you can.
Book recommendations:
 The four agreements
 The mastery of love
 The universe has your back
 Louise Hay
Guided meditations; download the app Insight Timer or use the podcast app on your phone and listen
to: ‘live awake’- Sarah Blondin
 Loving and listening to yourself
 Letter to the women of the world
 Learning to surrender
 Discovering your intrinsic self


Lifestyle is key for rebalancing hormones - our physical and emotional state is
intrinsic to our response to emotional or stressful cues. There is a lot of
research into the mind-body and emotional links to disease. Therefore, it is so
vital to give yourself love and promote positivity towards yourself.


SKIP IT
Salt - the foods we tend to crave most during our periods- salty chips, sugary
treats and fast food parade, unfortunately, cause more harm than good when it
comes to relieving cramps and bloat. We may retain excess water during our
periods so eating a diet high in salt can exasperate this.
Alcohol - as much as we love to relax with a glass of wine after work or a beer
with dinner, you may want to skip this ritual when on your period. Alcohol
naturally dries out the body, causing you to retain excess fluid.
Inflammatory foods - this includes sugar, gluten, processed deep fried foods.
Increased levels of inflammation in the body cause issues with the GABA
(neurotransmitter) receptors which can exacerbate symptoms such as anxiety,
moodiness and irritability.

HANDY HINTS
Energetically wearing tampons isn’t supporting your flow of the body- consider
investing in a menstrual cup, it is amazing for the environment and also saves
money in the long run.


A cold green smoothie with frozen banana is not really the best fuel for your
body when you have your period. Yes, the nutrients it contains are wonderful,
but the temperature is not. Where possible, try to eat warming, slow cooked and
nourishing foods.


Herbal medicine is one of the most beautiful ways that we can support
ourselves! I recommend having a consultation with your local naturopath so they
can create the perfect little tonic for you!


Relax with magnesium - You may also like to increase your magnesium during
this time, to help relax your muscles and reduce pain. Good sources of
magnesium include legumes, nuts, seeds, dark leafy green vegetables and
cacao.


Keep your gut bacteria in check! healthy gut bacteria is essential for
neurotransmitter production and to ensure oestrogen metabolites are removed
from the body. Eat fermented foods such as kefir, kimchi, miso and sauerkraut.
Also consume prebiotic foods (that feed the good bacteria) stewed apples with
cinnamon, flaxseeds, oats and legumes.


Eat regular healthy meals - maintaining healthy blood sugar levels by eating
regular snacks and meals means fewer cravings for sugar and refined carbs,
plus your body is getting plenty of essential nutrients to keep the symptoms at
bay.


Get familiar with B6 - vitamin B6 is found in foods like poultry, fish and nuts
(though often you may need to supplement to get the symptoms under control),
the activated form of B6 (P5P) is excellent for addressing irritability, teariness
and fluid retention. It helps the body metabolise oestrogen and is involved in the
manufacture of important neurotransmitters and anti-inflammatory mediators.


REDUCE BLOATING + CRAMPING
Castor oil abdominal massage; castor oil massages reduce inflammation +
cramping, sheds stagnant tissue and enhances circulation of freshly oxygenated
blood. It also promotes a complete bowel motion.

Heat pack - hot water bottles or heat packs applied to the abdomen is amazing
at reducing acute pain and bloating.
Herbal teas - chamomile will calm the body and peppermint will ease bloating
and added water consumption will help to stabilise fluid retention.


I hope this has helped!
Love, Tia x