Hi Everyone! Today let’s talk about hormones, PMS, pre-menopausal, and menopausal symptoms – and how we can ease them. As women, most of us can agree and relate that none of these are pleasant. And I know, because I’ve personally been through all of these! We can feel irritable, sluggish, moody, bloated and get an array of food cravings. While there is no cure for symptoms, my nutritional and exercise solutions may help. Give these a try if you are experiencing any of the above, and pass along to any friends going through these hormonal changes – we are all in this together!
1. Keep a balanced diet with a variety of complex carbs (vegetables, grains, fruits) and a moderate amount of lean protein, legumes, and dairy.
2. Exercise regularly to reduce emotional stress and help keep your body fit. Exercise may decrease symptoms of stress, moodiness and depression, because of the rise of endorphins (the body’s feel-good hormones) it causes. Also, regular cardio exercise helps to decrease fluid retention and is effective in boosting mood in women with mild depression. Start your free trial of my LifeFit 360 Plan if you aren’t already a member, for all my exercise workouts!
3. Alcohol can exacerbate your symptoms. Alcohol is a mood-altering drug that can compound feelings of anxiety and depression. Also, many women have a decreased tolerance for alcohol prior to their menstrual period and this may cause you to get intoxicated quickly. So sip lightly or abstain if alcohol is giving you bad side effects.
4. Caffeine can also exacerbate symptoms, worsening the sleeplessness and anxiety you feel. Switch to caffeine-free tea or green tea, which still has caffeine but tends not have the side effects of coffee.
5. Reduce sodium and salt in your diet to lessen fluid retention. Sodium can lead to bloating, edema, and fluid weight gain. Reducing sodium can ease these symptoms. I have a low-sodium eating plan option in my 10-Week Plan, see if it’s right for you.
6. Try a natural diuretic. Add just a splash of lemon juice in your water or some parsley to your morning smoothie. Both are natural diuretics.
7. Eat more often. If you experience hypoglycemia or low blood sugar during PMS or Pre-Menopause, with symptoms such as fatigue, dizziness, and the shakes, consider dividing your meals into six small mini-meals that are rich in complex carbs and protein and low in simple sugars.
Try these out to help alleviate your symptoms and balance your hormones – they helped me so much! Goodbye cramps, bloated tummies and sleepless nights! And if you need some help putting together a balanced diet or some motivation to exercise regularly, join my LiFit 360 10-Week Whole Body Plan, and I will help you with eating right, getting regular exercise, staying motivated and more!
Let’s get fitter, together – inside and out,