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Understanding and Managing PMS and Menstrual Cramps

Hello Reader,

Many of us experience premenstrual syndrome (PMS) and menstrual cramps, which can significantly impact daily life. So, in this newsletter I want to dive deeper into understanding these conditions and explore some strategies for managing these pesky symptoms.

PMS typically occurs 1-2 weeks before menstruation and can include symptoms like:

• Mood swings and irritability
• Bloating and water retention
• Breast tenderness
• Fatigue
• Headaches
• Food cravings

Menstrual cramps, or dysmenorrhea, often begin just before or during menstruation and may involve:

• Lower abdominal pain
• Lower back pain
• Nausea
• Dizziness

These symptoms are a result of hormonal fluctuations, but they should not get in the way of your every day life.

Here are some natural management strategies I recommend to my patients to help them during their "time of the month:"

Lifestyle Adjustments:

• Regular Exercise: Aim for 30 minutes of moderate exercise most days. Activities like walking, swimming, or cycling can help reduce bloating and improve mood.
• Stress Reduction: Practice mindfulness meditation, deep breathing exercises, or yoga. Even 10-15 minutes daily can make a difference.
• Sleep Hygiene: Establish a consistent sleep schedule, aiming for 7-9 hours per night. Create a relaxing bedtime routine to improve sleep quality.
• Avoid Triggers: Reduce or eliminate caffeine, alcohol, and nicotine, especially in the week before your period.

Dietary Changes:

• Increase Complex Carbohydrates: Whole grains, fruits, and vegetables can help stabilize blood sugar and mood.
• Stay Hydrated: Aim for 8-10 glasses of water daily to help reduce bloating and headaches.
• Consider Anti-inflammatory Foods: Incorporate omega-3 rich foods like fatty fish, walnuts, and flaxseeds to potentially reduce cramping.

Heat Therapy: Apply heat to your lower abdomen or back for 15-20 minutes at a time. This can help relax uterine muscles and increase blood flow, reducing pain.

Gentle Massage: Use circular motions to massage your lower abdomen with essential oils like lavender, clary sage, or marjoram diluted in a carrier oil. This can help relax muscles and reduce pain.

Targeted Supplements: Certain supplements may help manage symptoms. Always consult with a healthcare provider before starting any supplement regimen:

• Magnesium (300-360mg daily): Can help reduce water retention and mood symptoms.
• Vitamin B6 (50-100mg daily): May help with mood-related PMS symptoms.
• Omega-3 fatty acids (1-2g daily): Can potentially reduce inflammatory pain.

Herbal Remedies: Some herbs have shown promise in managing menstrual symptoms:

• Ginger tea: Can help with nausea and reduce inflammation.
• Chamomile tea: May help reduce cramping and promote relaxation.
• Evening primrose oil: Some find it helpful for breast tenderness.
• Cramp bark: Traditional herbal remedy known for its potential to alleviate menstrual cramps by relaxing the uterine muscles, potentially reducing the intensity and duration of menstrual pain.

Acupuncture and Acupressure: These traditional Chinese medicine techniques may help alleviate pain and other PMS symptoms for some individuals.

Tracking Your Cycle: Keep a symptom diary to identify patterns and triggers. This can help you anticipate and prepare for symptoms. My favorite way to track my cycle is with the TempDrop Basal Body Thermometer (get 10% off with this link). To learn more about why I love this little gadget read my article here.

Want personalized advice for managing your period and hormones? Schedule an appointment with me!

I can provide tailored recommendations based on your specific symptoms, health history, and lifestyle. Together, we can create a comprehensive plan to help you navigate your cycle with ease and comfort.

Book your consultation today and take the first step towards more balanced and comfortable periods!

If this resonates with you, do not hesitate to make an appointment.

For more information, click here.

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Cheers to a healthier you!

Dr. Francesca

Favorite PMS supplements

Get these supplements and more from my Fullscript Dispensary.

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Guide to MIcroneedling facials Microneedling is a game-changer for rejuvenating your skin, reducing scars, and boosting overall skin health. Read article

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LET'S WORK TOGETHER As a dedicated Naturopathic Doctor, I invite you to schedule a personalized 1-on-1 appointment with me. Click here for more information on how to book your appointment. ​ My goal is to empower you to make your lifestyle your medicine, so I encourage you to take the first step by scheduling an appointment with me. However, if you are not in the space to make an appointment with me, I encourage you to explore my health articles and e-books. Also, be sure to sign up for my newsletter to get my naturopathic tips straight to your inbox. ​ Dr. Francesca works only with patients physically located in California.

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