Ali Damron - Women's Hormone Expert
4 All-Natural Remedies for PMS Symptoms
Premenstrual symptoms (PMS) are common period problems in women's health. PMS symptoms include things like bloating, acne, period cramping, mood swings, PMDD symptoms, period pain, PMS depression and so much more!
In this video, I’m going to teach you how to control pms symptoms through alternative medicine PMS remedies with natural foods and herbal cures so you get PMS symptoms relief.
PMS symptoms before period impact women’s lives and their wellness, but through healthy diet and these health tips you’ll be on the road to symptom-free periods with the information every girl should know.
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in this video i'm going to give you four super simple ways to alleviate your pms symptoms if you have not hit the subscribe button yet go ahead and hit the subscribe button to be notified anytime i post new content related to women's health hormones and holistic health so let's get into actually what causes pms so in your menstrual cycle we have the first phase of the follicular phase from period to ovulation and then we have the ludial phase from ovulation to the start of your period a lot of women experience symptoms for maybe even that entire ludial phase maybe you notice that you're ovulating and then the symptoms start so symptoms of pms are super super widespread and a lot of women experience it very differently so it can include anything from breast tenderness and headaches and migraines to bloating to digestive issues like constipation or even loose stools it can show up in the term of fatigue maybe you feel like you just feel bogged down some women even get like immune system things like yeast infections or something called like the period flu maybe you're getting a lot more cramping or spotting maybe you're getting more mood disturbances like mood swings rage irritability anxiety panic insomnia it really can affect so so many different things some women even notice that like their allergies are like rhinitis which is more congestion actually gets worse due to an increase in histamine production at that time of the cycle so whatever you're kind of noticing if you're noticing it cyclically right before your period even like i said in those kind of two weeks before your period it's probably due to hormones and a lot of the stuff that i'm going to mention this video can help again this is not medical advice please consult your health care provider to make sure this is right for you and as always please make sure that you're getting to the root of these things that's definitely always the goal in terms of you know holistic health and alternative medicine is to make sure that you're not just slapping a band-aid by taking a pill but actually you know working on what's actually out of balance is it inflammation low progesterone high estrogen histamine production which can be a kind of a mix of these three things together anyways there's definitely a root of what you're experiencing and you really want to find out whether you do some hormone testing like something like the dutch test which i offer my patients or blood work or something like an everly well test there's lots and lots of different ways to kind of get this data but it is important to work with somebody who can ask you the right questions and if necessary give you the right testing let's go ahead and talk a little bit more about what the menstrual cycle is like and why this kind of occurs so in that follicular phase we have estrogen is our dominant hormone so estrogen makes us feel pretty good most women feel if you ask them during the cycle like when most women feel the best it's usually kind of like at the end of the period to the beginning of ovulation some women even experience like more like pms symptoms during ovulation too maybe you're noticing some spotting or breast tenderness or fatigue or cramping um those things can definitely happen at that time period too and it's usually due to kind of a drop in hormones migraines and headaches are also common in that time too um but there's again things that we can do for these different things um i have a video all about hormonal migraines too if that's something that's plaguing you that we can or you can go watch and see what i recommend for those as well then we ovulate in the mid part of the cycle somewhere and then after ovulation ovulation triggers a hormone called progesterone which if we remember is called pro-gestation or that's what it's kind of short for so your body ovulates thinks oh we might be pregnant go ahead and produce all of this progesterone and another surge in estrogen to make sure that we have enough hormone to do that in case we are pregnant if your body realizes that it's not pregnant about seven days or so past ovulation then it starts to kind of plummet these hormones these hormones go on a pretty quick decline into basically bottoming out so you can start a brand new menstrual cycle so a lot of times in this kind of like slide downward is where women really start to experience a lot of symptoms again though it can happen in that whole entire ludial phase so in that phase like we've we've talked about progesterone and estrogen are very common or are the dominant hormones there so progesterone is going to counterbalance estrogen a lot of women due to stress don't have enough progesterone progesterone is relatively difficult to make especially if you are past kind of late 30s 40s 50s progesterone just naturally decrea declines um as we age and then like i said stress kind of uh speeds up that process too so it's a little bit hard to make progesterone not impossible and i'm going to teach you some ways to do it but if you don't have enough progesterone estrogen just kind of goes on its own it is unopposed and so that can create this kind of condition called estrogen dominance or too much estrogen in relation to progesterone which can cause a whole lot of symptoms the other thing that can happen is inflammation can be a huge driver into a lot of these symptoms like pain and high estrogen and several other things that we've talked about like fatigue uh inflammation happens from when our uterus is shedding our body produces something called prostaglandins which are little inflammatory molecules everybody has them they're necessary for this whole process to happen but if you have more inflammation in your body you're going to have higher amounts of prostaglandins which then can contribute to more symptoms like again fatigue some headaches period pain those types of things so when we are working on pms and cycle issues in general the main three treatment principles that we always want to kind of look at are regulating estrogen making sure that estrogen's in check making sure that we are producing as much progesterone as possible and then thirdly reducing inflammation so all the three or all the four things that i'm going to talk about next are going to kind of go with those three kind of treatment principles and so that's just something that you kind of know um that you really want to have in check those three things to have a healthy pms but also just all over menstrual cycle in general and also i just want to give this small caveat we think of like estrogen progesterone our menstrual cycle and hormones as being like for reproduction only but truly most other areas of our body also have hormone receptors on them like gut health brain health heart health bone health our metabolism our thyroid all of these hormones play a role in really across the board our health and so we want them to be in a good place so that the rest of our body's supported too like i said it's not just for reproduction it can really um kind of create a cascade over the rest of your body as well so i don't know in the comments what do you do for your pms symptoms i think there's so many different options out there so many different remedies that people have tried different supplements different diets all that stuff so let me know in the comments what you've tried for your own pms without further ado let's talk about the four things that i like to do for periods so number one is magnesium you guys magnesium is literally a miracle formula or a miracle mineral for periods magnesium is needed for literally 3 000 different reactions in the body so it's super super important for our body and the kicker is that stress depletes magnesium way faster than it should so we call this the magnesium burn rate so if you're under stress your need for magnesium increases substantially but also due to like soil quality and our farming practices and things like that magnesium is just harder to get through food things like dark chocolate and leafy greens and nuts and seeds contain some magnesium but it is just one of those minerals that's harder to contain through food i am a big proponent of getting as many micronutrients as we can through food-based sources because nature is so smart and gives us exactly what we need the right amounts the right other micronutrients with it all of those things but magnesium is one of those that's just difficult to get through food so i recommend some supplementation you can do it in a few ways if you're new to magnesium supplementation again not medical advice you can start with like a topical so epsom salts you can soak in the bath you can do a foot soak of epsom salt that is magnesium and it will go in transdermally which is going to seep in through your bloodstream other ways are like ancient minerals makes a nice spray or a lotion which also is transdermally obviously and so that can be a really really nice way to start for some folks who need to start with magnesium and maybe even just don't even like taking pills so those are options for you if you'd rather take something orally there are great products for magnesium supplementation i will give you this there are so many different forms of magnesium so every time i talk about magnesium i always get the question of like but which one and how much so the answer to this is you want something that's going to improve your magnesium status in the body right so you want that magnesium to go intracellularly or into your cells about 95 of our magnesium is intracellularly anyways and not much of it's floating around the bloodstream so when you're choosing a magnesium you want to find one that can go into the cell break that blood-brain barrier and get in there instead of something like a citrate or an oxide that's just going to be solely absorbed pretty much by your large intestine it's great for bowel movements it can make you feel calmer but it's not actually going to seep into those cells and improve your magnesium status so in my opinion while you're supplementing with magnesium we actually want to improve the status of it in our body and so choosing something like i said that can cross your blood-brain barrier is definitely worth it so forms that i prefer are magnesium glycinate is a great one it comes from glycine which is an amino acid magnesium l three and eight is great for those of you who have headaches and migraines it's really really helpful for that i have worked with some neurologists locally who prescribe magnesium l3 and 8 and in combination with riboflavin or b2 for migraine sufferers um so that can be really helpful or magnesium malate so magnesium malate can sometimes for some people cause a little bit more energy um usually we think of magnesium as being calming relaxing helping with sleep helping with bowel movements and that is generally the cause for magnesium but magnesium malate can actually provide a little bit of energy so if you want something you feel tired a lot and you want something to do that you could take a malai in the morning and then if you want something that's going to help you sleep better calm anxiety your nervous system down you can take something like a magnesium glycinate or l3 and 8. i will give you also this small caveat about magnesium most of the time that's how it works occasionally i'll run into somebody who like will take a magnesium glycinate it makes them feel energized or take a malate it doesn't do anything to make them feel energized so occasionally with magnesium it kind of has like a different effect on people but in general that kind of malate energizing glycinate and l3 and 8 more like calming is usually what happens for people the dosage of magnesium is also super super broad so if you can start with something like 120 milligrams and go up to even something like five times your body weight in milligrams i would start slow with it let your body kind of get used to it you don't want to start just like with a super super high dose um so let your body get used to it kind of test it out see how you feel for a while and increase as needed i think that you know we should make sure we're having good bowel movements good sleep and you should notice with time not necessarily the next cycle but with a couple cycles under your belt with magnesium some better periods better pms better cramping those types of things too the second thing that i like for pms is vitamin b6 so b6 can help ease fatigue irritability insomnia it also helps with histamine intolerance so we've talked a little bit on this channel about histamine intolerance meaning that histamine kind of the same immune component that causes allergies hay fever sinusitis ear infections rashes and eczema those types of things can also contribute to estrogen which can then contribute to pms symptoms so if you have that correlation there between allergies and then horrible pms you are probably going to want to take some b6 or get some b6 through food like animal proteins to help break down histamine it actually helps stimulate an enzyme that breaks down that histamine which can help with period pain fatigue headaches irritability all of those things so the dosage recommended again not medical advice is somewhere between 50 to 100 milligrams daily a vitamin b6 can be incredibly helpful over time for pms symptoms number three you probably have heard of vitex or chastry berry if you've been kind of this natural hormone world for a while i like this formula a lot but not for everybody so people that should take vitex are people who have been under a lot of stress and have kind of like progesterone deficiency if you have more like estrogen excess this is maybe not the best formula for you there are better things out there but if you're under a lot of stress you have a lot of pms symptoms you have maybe some low progesterone symptoms which i did several videos all about low progesterone so go check those out if you're wondering if that's you um vitex can be really really helpful the dosage here again range ranges from about 225 milligrams to up to a thousand and vitex does not work necessarily fast so i would give vitex at least 90 days or three cycles to kind of see a change and you want to want to take this up to nine months um after nine months of a vitex really that's kind of like the the shelf life of it if you have not seen the benefits that you want to see in nine months chances are you probably are on the wrong formula and we should do a better job at getting to the root of things and figuring out something that would work better for you but vitex is great for basically reestablishing the connection from your brain to your ovaries and getting the hormones produced the right amount the right time boosting it progesterone super helpful for all of those things and lastly vitamin e so vitamin e maybe isn't like the most popular thing um out there maybe you've never heard of it but vitamin e is super super helpful for looking like progesterone in the body it also is a huge antioxidant and can help with like oxidative stress getting now inflammation and free radicals so vitamin e is a fat soluble vitamin so if you take it orally you're going to want to make sure that you take it with some food specifically fat because like i said it's fat soluble so you want fat to make it work better vitamin e you would want to take something probably close to about 400 i use if you're someone who eats a lot of like inflammatory oils so you go out to eat maybe usually restaurants all use like canola oil vegetable oil soybean oil those types of things that can be a little bit more inflammatory for you which i did a video all about inflammatory foods you are going to want to take a little bit more vitamin e it can kind of help counterbalance that with that said try to use anti-inflammatory oils like coconut oil olive oil avocado oil those types of things but if you do get some some vitamin e can be helpful for that vitamin e like i said also looks like progesterone in our body so it can be very helpful at helping counterbalance that estrogen and get rid of things like cramping breast tenderness bloating headaches all the estrogen dominant symptoms that we talk about here on this channel when you pick a vitamin e you want to pick one that says mixed tocopherols a brand that i like is called integrated therapeutics vitamin e it's a 400 iu or international unit dosage and you can get that on wellevate for 20 off so i'll leave the link for that down in the description below again none of this medical advice vitamin e can um disrupt like blood thinners and things like that certain medications so you want to make sure that you are looking at side effects looking at contraindications those types of things vitex also should not be taken while you are pregnant or breastfeeding um and magnesium can make blood pressure medications actually work better so it can lower your blood pressure if you are somebody who has those sort of issues so please make sure that you're working with somebody or um you know know that this these four things are good for you but they are all really really helpful for period symptoms pms and getting your cycle back on track i also really quickly want to announce something very exciting to you guys i created for this exact reason i created a brand new course called the period solution that gives you guys individualized protocols for all pms all period all menstrual cycle problems so anything from pcos to hypothalamic amenorrhea all of these pms symptoms so it goes into direct protocols for breast tenderness and fatigue and acne and bloating and headaches and it talks a lot about general maintenance of periods so different things that we should be doing just lifestyle wise to have healthy cycles and maintain healthy hormones so i'm super super excited for this i feel like the conversation around women's health just really needs to change i still feel like we are using hormonal birth control hormone replacement therapy invasive procedures things like that to solve these issues and in my opinion they're they're just not i see a lot of women unnecessarily suffering from things going through a lot of medical procedures that you know we might be able to just do some of these things in addition to getting to the root cause doing some hormone testing things like that to really help women balance themselves out and have a healthy menstrual cycle like i've mentioned several times hormones are amazing for us like we want hormones we want them in the right amounts and when we do some of these things that either just takes them away makes them in balance shuts them off doesn't do anything but maybe like an ablation will just not make you have a period anymore and we're still just not doing women the justice that i think that we deserve so i created this for women to figure out exactly what they need in an individualized way these are all the exact strategies i use with my patients and it's been about 12 years of clinical knowledge all kind of culminated into one resource so i'm offering a very steep discount on this program just to get women access to this get women in there um it is 237 dollars right now and that price will be going up substantially so getting now there's no coupon code required right now link for that is alidaham.com forward slash periods i'll leave that in the description below but i would love for you to check out that course if you're struggling with these things i promise you won't regret it i also have a 15 day money back guarantee because i'm certain that you will find information in there that you need go check that out and if you haven't subscribed yet go hit the subscribe button to be notified anytime i post new content relating to women's health hormones and holistic health i'll see you guys soon [Music] 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What's your worst PMS symptom?
This is excellent, thank you for sharing!!
Any ideas on a good brand of magnesium glycinate and B-6?