6 SECRETS TO SAY NO TO PMS!

Researchers discovered that the hormone of happiness -serotonin may play a role in PMS/ PMDD. Serotonin levels change throughout the menstrual cycle. Some women are more sensitive to this turbulence in hormonal changes. 

It is estimated that more than 70% of women suffer from premenstrual syndrome (PMS) which includes irritability, anxiety, petty-self-image, lack of concentration, insomnia, sudden mood swings, bloating - general water retention in the body (weight gain up to 1-3 kg), and increased thirst and craving for chocolates.

Stress factors are the most important causes of PMS suffering, nevertheless, if women stay in a quiet environment that relaxes and live healthy life-style, the changes before the menstruation period are almost imperceptible. 

How to stay happy and healthy, saying NO to PMS?

These 6 steps will help you to stay calm, happy, and healthy, especially during these difficult days!

1. HEALTHY FOOD

Eat healthy!

Enjoy foods that naturally boost the secretion of serotonin, like eating foods rich in L-tryptophan, such as eggs, goat cheese, salmon and tuna, tempeh, beans, lentils, spinach, and other dark green leafy vegetables, pumpkin and chia seeds, and nuts, soya milk, drink green vegetable homemade juices, shakes, smoothies.

Prepare the food in a healthy way, let your cooking become ART! Enjoy the art of cooking...

What NOT to eat? 

hunger attacks are associated with low blood sugar in your bloodstream. Instead of simple sugars (found in sweets such as chocolate or cakes), eat whole grain cakes, with a natural sweetener such as Stevia for instance.

Cut back on caffeine and alcohol, instead drink plenty of herbal teas.

Thus, decrease sugar, salt, caffeine, and alcohol.

 2. RELAX

Relax as much as possible, listen to some healing music 432 Hz (i.a. Deva Premal), sleep well 8 hours at night, and in addition take a nap- 10 minutes during the day time.

3. EXERCISE

Exercise Yoga (preferable styles Jin, Kashmir or Restorative)

Walk in nature bare feet - if the weather conditions are good.

4. SUPPLEMENTS

Increase the intake of Vitamins:

1. Vitamin B6 
2. Vitamin E 
3. Magnesium

1. Shatavari (Asparagus racemosus) is a soothing traditional Ayurvedic herb that may be helpful for irritability issues due to hormonal imbalances, acting as a remedy of female reproductive tissue: use 500 to 1,000 mg twice daily.
2. Maca Neo. Maca powder has been shown to balance hormones, which might help ease PMS symptoms. Many women also report relief from symptoms of menopausal discomfort and increased fertility. By improving the connection between the pituitary gland and brain, Maca Neo restores the hormonal balance and diminishes the cause of PMS, improving woman's wellbeing.

5. LIGHT THERAPY

Phototherapy is one of the newer therapies aimed at increasing serotonin levels. Use light-therapy daily for 20 minutes, 10 days before the period starts:

1. exposure in the morning, 12 minutes - face.
2. exposure in the evening before sleep, 12 minutes - pubic bone.

6. SELF-MASSAGE

Abhyanga Ayurvedic massage is involving warmed herbal oils. It is nourishing and revitalizing and helps pacify the three doshas or ‘bioenergies’ within the body. This encourages the release of toxins from deep within the tissue. Use Almond oil (Au bain Marie techniques). Add some lavender oil for aromatherapy which promotes even deeper relaxation. After the massage, lay the next 30 minutes to relax. Drink clean healthy purified water.

 

References

Bright-light treatment for PMS

https://www.jwatch.org/jw198909150000006/1989/09/15/bright-light-treatment-pms

Treating premenstrual dysphoric disorder

https://www.health.harvard.edu/womens-health/treating-premenstrual-dysphoric-disorder

 Update on Research and Treatment of Premenstrual Dysphoric Disorder

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3098121/

Towards a consensus on diagnostic criteria, measurement and trial design of the premenstrual disorders: the ISPMD Montreal consensus

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4134928/

Earthing: Health Implications of Reconnecting the Human Body to the Earth's Surface Electrons

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3265077/

 

Do you already have noticed some beneficial health effects, regarding my holistic advice? 

I am curious about your findings!? Please be free to write to me wellness@zepter.com

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With love and gratitude,

Namaste!

Olja Lopushansky,

Certified Naturopath/ Holistic therapist, Director BIOPTRON®Nederland

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ABOUT THE AUTHOR

After high school graduation at the Department of Inorganic Chemistry, I studied at the University, where I accomplished the Master's degree in Drama & Visual Art. As a very successful artist (actress-theatermaker-presenter-director-producer), I became aware that due to the huge amount of stress in the theatre setting, I have to live a healthy lifestyle in order to preserve my inner peace and stay healthy. While experiencing various anti-stress techniques (Yoga & Pranayama), I was convinced about their remarkable positive effects on my body: replenished energy, balanced emotions, calmed mind! I could perform much better and at the same time be more relaxed and happier. During 2009-2013, I dedicated myself to Traditional Medicine professionally, studying at the Yoga Academy Nederland, where I have completed the subjects i.e. Ayurveda Traditional Medicine, Psychology, Anatomy, Physiology, Philosophy, ZEN Meditation & Contemplation, Hatha Yoga, and Holistic-psychotherapy. 

During those four years of holistic studies, I have got an insight that the powers of someone's health lies within. My curiosity to discover the traditional healing knowledge went even further and I bind myself to the specialist-studies in Children's Yoga Therapy (Arterre Holistic Center), and Chakra-Psychology (Saswitha School for Yoga and Philosophy), where I proceeded with my professional experts’ certificates.

My professional license BATC to operate in the field of Traditional Medicine was acquired due to the 10 years of education in HOLISTIC MEDICINE, various professional certificates and diplomas related to QUANTUM HEALING, EPIGENETICS AND NATUROPATHIC SCIENCE

• Epigenetics Diploma, Centre Of Excellence
• The Science of Epigenetics and Quantum Embodiment certificate, The Integration of Neuroscience, Alternative Therapy and Ancient Wisdom
• Diploma of four years of study at the Yoga Academy of the Netherlands (modules: Hatha yoga, Ayurveda, Psychology, Philosophy, Anatomy and Physiology, Meditation, and Mindfulness)
• Specialist Studies I: Children's Yoga Therapy (specialization in ADHD and Autism)
• Specialist Studies II: Chakra-psychology
• Reiki Usui Level I, II &III – Master degree
• Life coaching professional certificate
• Light puncture certificate (Dr. Petr Mandel Method)
• Veda Pulse Expert qualification in quantum diagnostics
• EFT/TFT Master Practitioner Certification (Expert) Tapping Practitioner Certification:
• EFT (Emotional Freedom Technique) and TFT (Thought Field Therapy)
• Light and Color Therapy certificate, International Light Association

… As Leonardo da Vinci quotes ``Nature is the source of all true knowledge` `I observe and contemplate at nature’s micro and macro scale principles, searching for the answers how one can heal through nature and its principles, without dangerous synthetic drugs and their side effects.

As BIOPTRON director in the Netherlands, I investigate Polarized and Hyperpolarized light and its positive systemic effects on human health.

Love - Respect – Gratitude,

Namaste!

Olja Lopushansky