Natural Remedies to PMS – Reduce Bloating, Acne, Cramps and Other Period Problems

Natural Remedies to PMS – Reduce Bloating, Acne, Cramps and Other Period Problems



Tune in to get the lowdown on natural remedies for a PMS-free cycle in a matter of weeks. These tips will reduce bloating, hormonal acne, cramps, headaches and all the other unwanted PMS symptoms you likely occur on a monthly basis.

Implement what I teach here and you'l have a better flo by next month!

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Alisa Vitti is a functional nutritionist and women’s hormone expert on a mission to help women solve their hormonal symptoms.

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FIND OUT WHAT YOU PERIOD IS TELLING YOU ABOUT YOUR HEALTH:
https://www.floliving.com/what-is-your-v-sign/

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hey everybody welcome back to another episode of slow Facebook live with Flo I'm just adjusting the camera height a little bit a little high today let's see if that's better it's a little bit better oh and happy to be back happy Thursday today after International Women's Day so have the International Women's Day one day after today we're talking about why PMS is not something that you should be dealing with I'm Alisa Vitti I am the founder of Flo living the author of a woman code and the creator of the my flow app and I'm really excited to just always be coming to you live on Thursdays at 2 p.m. Eastern time to talk about all things uh some what all things . related but really it's about transmitting information that you should have access to but and should have had access to a long time ago but somehow we just don't get access to it so i'm just here to spread the good word about your ovaries and how you need to take care of them and how you can benefit from having a really good relationship with them so today we're gonna be talking and airing in on pms and how to navigate that and how to work with it and how to benefit from the week before your period when you can get rid of your symptoms so I want to talk a little bit about some things I want to share with you and then I want to take your questions so first and foremost hi everybody so excited to see all of you joining so wonderful to be back with you again so first and foremost is right off the bat I want to say that you know PMS is a hormonal imbalance it's not this destiny that you have to experience every month hi Christina hi Marella hi Denise it's not it's not part of the deal so to speak with your period like you know you're supposed to get your period but you're not supposed to get PMS and only if your progesterone and estrogen are not in balance do you in fact get that get PMS and so I think that's just really an important place for us to start because you know so many of our so so much of how we care for our period actually comes out of this cultural mythology that our period dermis serious and complicated and not fixable and you kind of just get what you get you know it's like the luck of the draw if you have a bad period that's just how it's always going to be and I think that that's really unfortunate because it's just not even scientifically true so I'm here to tell you the good news that your PMS is completely fixable but the majority of us you know experienced a lot of variety of symptoms right like bloating and mood swings and fatigue and acne breast tenderness even cramping before your period even starts insomnia depression anxiety sound familiar how many of you are struggling with a PMS symptoms if you can just like let me know that you're dealing with PMS with some icon or some little high five let me know and [Music] yeah I know so much so much PMS but you know I'm glad that you joined me today because we're going to we're going to I'm going to give you some of my favorite foods to eliminate PMS right away I'm also going to give you one of my favorite juice recipes that you can use during your luteal phase so that you know if you're dealing with any symptoms this is kind of like a really good cure-all [Music] okay wonderful wonderful I'm going to ask Sara you I'm sorry I look a little distracted I'm getting lots of comments it's hard for me not to read your comments all I'm jogging to you um yes PMDD sara has a question about PMDD and its causes and does that mean that you have a more severe hormonal imbalance yes and no it means that you're more sensitive to your own hormones and so we'll we can talk about that too I may have to do a separate Facebook live just for PMDD because it's its own kind of like its own animal and I know that when they would PMDD struggle to find information so I don't want to give you not enough information the thing that I said you know one of the reasons one of the things I love about the my flow app which if you haven't downloaded it yet you should go to my flow tracker comm and download the app PMDD by the way is premenstrual dysphoric disorder so anyway we'll do questions at the end okay so keep them coming with the my flow app if you haven't downloaded please go to my flow tracker calm and get this app because one of the things that the app will help you do is identify what within the constellation of all the different PMS symptoms that you could have which ones you have what is causing those and give you food prescriptions to help you have a PMS free cycle the very next month I mean what is the point of tracking your period if you can't improve it month after month right so that you feel really good and and here's just what I'm talking about so my husband was at dinner with friends a while ago and I've got a bunch of guy friends you know for like steak dinner and having their little boys night out and I guess it got to the point in the evening where the men start talking about the ladies in their life who know they're talking about us as much as talking about them and and so they all were going around the table and saying oh yeah like you know PMS it's like dragon really interrupt this aspect of our marriage or our relationships either those other kind of all you know are oh I don't know what to do sound familiar and and then it was my husband's turn and they're like so what's the story and he was like I really don't have anything to tell you and they're like come on you know you got to have something and he's like you know actually no yeah my wife helps other women balance their hormones for living and of course she has balanced her own and so she doesn't have any PMS and they were like I can't work how's that possible and he's like you got to read the book so I have a lot of guys to read woman code because they're curious you know what what is what does all of this about and I actually really applaud that I think we're all missing an education about how our bodies work men too they don't necessarily know how what's going on with their own system and it really does hold us back in some fundamental ways so I love anyone who wants to learn about the female body it only elevates us all when we all know how everything work so you know encourage your men your friends your sons to read it it's a good read so I want that for you and you know by using the my flow tracker right and my flow app my flow tracker comm you can start to identify your weak areas what's causing the symptoms and then by next cycle start to really have an improvement in the quality of your period I mean this is just what I've been doing for the past 16 years so it works so let's see what else I want to say in my notes here okay yeah let's talk about PMS a little bit more deeply let's talk about this like what I want you to know so the luteal phase is the ten to twelve days before your period starts okay we call this the PMS phase but that's really a misnomer because you're only having PMS is because you have an imbalance between estrogen and progesterone you have more estrogen then you have with progesterone you end up in a situation where you have a lot of those symptoms that we don't like but that's not how it's supposed to be you're supposed to have enough progesterone to offset the effects of all that estrogen so that you feel good really you really should feel no symptoms whatsoever except that you know that your period is coming I mean that's that is the honest truth so you shouldn't feel exhausted you might feel a little bit more inwardly focused you might feel more like staying in and nesting but that's the effect of progesterone on the brain and let's let's talk about this effect right because we associate it with such a negative experience I go the second half of my cycle so bad and it's such a wasted time it's really not supposed to be a time that that sort of lost right I think a lot of women experience the second half of their month as like a you know a lot of missed opportunities they feel like they can't give their all but that's only because your hormones about our out of balance when they're in balance and you have this adequate level of progesterone you feel like you can finish and get things done except with such pleasure and such you know efficiency that's really your experience progesterone has a profoundly powerful impact on your brain chemistry in terms of like completing things so it is a time to like buckle down put your head down and like get things done or get things completed in the home or at work or whatever you're working on this is the time where you're going to bring it to completion bring it to fruition and that's exciting I mean imagine if you just walked around your whole life thinking boy 1/2 of the month I'm really good at starting things and the other half of the month I'm really good at finishing things just even that distinction if you believe that to be what your biology was helping you to you supporting you to do one half the month I'm really good at beginning and one half of the month I'm really good at finishing Wow instead of one half of the month I feel good and I have enough energy to do what I want to do and the other half of the month it's like a crapshoot and I wonder if I'll even get out of bed right which is kind of how we walk around operating like whoo I wonder when my body is going to fail you know we're going to let me down not going to be there for me when I want to do all these other things it's such a it's such an unnecessary set of beliefs that we walk around holding around our bodies and it all comes from this poor education we receive a round of our cycles and we're not taught how our bodies function biochemically but you know and hormonal e we're not taught how to nourish them properly so that they stay healthy and then we're actively told that our bodies are like bad and mysterious and aren't are not going to be easy to deal with so I mean how are any of us supposed to feel good with the that kind of a upbringing about our bodies you know how any of us look to have a good relationship when that's the case so I want to set the record straight for those of you who are here watching that for certain you are designed by nature to feel excellent every day of the month that is a fact and anytime you have a symptom it is your body's Way of telling you that something that you're eating or something that's going on with your lifestyle is compromising your endocrine function and it's causing that symptom that's it the symptom does not need to stay as soon as you address it by changing the diet according to what is needed and addressing that lifestyle issue the symptom will leave and that's a signal that you've given the body the nourishment that it needs that's it that's that's it I mean I'm like that's all it is and so I really want to impart just how easy it is and how the first thought that you have when you have a PMS symptoms should not be oh my PMS that's not the thought that you should have the first thought that you should have it oh my body's telling me something's wrong I need to get into action with food and with like that that should be your first thought you have a symptom the immediate response is what can I eat and what can I shift with my life that can make this symptom go away can I have the power to do that with food and lifestyle if every woman could just shift that little belief to I can't do anything about the suffering – I can I have every I can do everything to make this go away naturally I would be so happy I really would be okay you can see how it like passionately I feel about this and thank you for the love I want you to feel good and you can you really just have to get into the into the right situation with food so of course we talk a lot about so there's foods that you can use medicinally in the luteal phase so I kind of want to go into that now but I want to preface that with just the sort of concept I'm sorry I'm so distracted today because you guys are writing such interesting things but thank you Cassandra yes food is medicine for the body and Linn I would love for you to try the flow protocol because this is the this is it's all designed to help you Lynne is saying that she's she's having a hard time believing that she could get out of premenstrual suffering and she's tried some things in the past with no results and I believe that honey I tried a lot of things for my food vos without a lot of result I understand that frustration but what's so special about the flow protocol and all the programs that flow and the app is that we but it's all based on this sequential and cumulative dietary approach to the endocrine system so we're not spot treating symptoms really saying how do we have to nourish the endocrine system so it can do its job there's no way that we can be you know efficient enough to try to keep our estrogen level balance or progesterone levels balanced I mean anybody who's ever anybody's even had a thyroid issue has been put on synthetic thyroid hormone knows how difficult it is just with supplementing with that one hormone how difficult it is to maintain the right balance you have to constantly get it checked you have to constantly adjust your medication that's a form of spot treating right how do we go underneath – because the endocrine system is miraculously designed to do this for us perfectly but we have to feed it the way that it needs to be fed and there's one way it wants to be fed and that's what the swirl protocols all based on and then oh and Sarah I'm so glad yes and jicama I am so glad that you have gone through this process and it's changed your life and and Lin you've got the thyroid issues too so you know the food changes your thyroid performance good so you know I would say you just may have not stumbled upon the right protocol for your for your PMS but that's what's so special about the fluo protocol it really is uniquely started for supporting the endocrine system as a whole and so I really just so passionate about women understanding that they can they can really improve their cycle each month and and so we're not just I don't just want you to target your PMS because if you have PMS chances are good that you've got some other issues throughout the rest of the cycle for example you may have elevated estrogen during the ovulatory phase it's how do you know if you might have that well you may have it because you breakout along the jaw line during ovulation right I used to get that I mean have such terrible cystic acne you may hi everyone for anyone who's joining I'm Alisa Vitti I'm the founder of flow living author of woman code creator of the my flow app welcome we're talking about PMS today we're going to take some cues at the end you know the the you may have other symptoms you may have anxiety throughout the month you may be tired you may you may not just have PMS during the the week before your period you may notice that you're not feeling great in general so this is where one key component of the the protocol is really great which is the cycle thinking piece which has an evening specific foods for specific stages of your cycle to help balance all the hormones in play so it's a really comprehensive program and I actually want to address this question now because Erica Breck brings up a beautiful question thank you for asking it she's pretty sure she has a leaky gut plus hormonal issues and she's trying to figure out how to how to approach that yeah Erica anyone with a hormonal issue is pretty much guaranteed to have leaky gut it's it's part of the process and the third step of the protocol is addressing the gut issue the microbiome issue so rest assured that the flow protocol will help you not to mention that cycle thinking will have you eating in a way that really heals and feels forgot each and every phase so it's really it's a woman's protocol right it's it's the way to take care of a woman's body this is what the flow protocol does whatever is happening the protocol will really address it because we're looking at really supporting the deeper structures I had tremendous leaky gut I mean my gosh let me just tell you about my childhood Italian family everything was white bread white pasta white flour my mom was an avid Baker so it was like cookies and pies and Kit the woman just baked constantly and it was all homemade which was great it didn't have chemicals but it was like white flour white sugar dairy cheese all the time milk all the time and on top of that over exposure to antibiotics I mean I was I was on antibiotics all the time for strep throat and ear infections and whatever else was that you know when I was a child antibiotics were like the same you would just take antibiotics for anything and by the time I had puberty my gut was just a disaster I mean a disaster is chronically getting sick because my microbiome was off and of course my hormones were already screwed up by the time I was nine and I didn't end up menstruating until I was 16 and then I ended up with you know PCOS so certainly leaky gut is near and dear to my heart and you better believe that the protocol addresses it so Erika you should feel really confident that we got your gut we get your ovaries we get your back so let's see I guess I guess before I go into like the foods that I want to share all this chair let's my experience of my premenstrual since my pre menstrual phase just so you know kind of what I experienced so because I've been living the protocol now for seven 17 or 18 years and you know certainly it's restored my I'm in total remission with PCOS I've been able to have a child I've been able to breastfeed you know I feel like I'm in good shape in terms of my health markers my biomarkers for health and and that's all due to this protocol so before you know I would have pretty severe PMS with loss and mood swings and bloating and breast tenderness and acne and and now you know really all that happens to me now is I know I'm in the second half of my cycle I know I'm approaching my period my discharge changes from the cervical fluid that indicates ovulation you just sort of like more of a general kind of present you know present lubrication and then what else I feel a little bit more inwardly focused I want to kind of finish things at work and projects I tend not to want to go out and do it and run around and do a ton of things I tend to try to prioritize more time for my reading or projects or just doing things at home you know sex drive is good I would say up until two or three days before my period and then I'm just kind of like really wanting some time to myself that's it that's my best PMS or actually no PMS right so it's just the observation of my body through the luteal phase right so this is this is something that I want for you where you're just observing what's happening and responding and trying to organize your life around those subtle physical shifts but it should not be this dramatic you know like suffering where I mean I've heard I've had clients who've told me they have to keep like a separate wardrobe for the luteal phase because they just can't fit into their normal clothes and this is like not good this is not normal you should feel like you should take that really seriously and actually just to back this up with a little research the NIH published a really important study like a decade ago old news but none of us know about it's called the bio psycho study and I talk about it all the time because they really ranked here the fact that our PMS [Music] you know isn't in it actually if we leave it untreated in our 20s and 30s we'll end up making us more likely to suffer from the disease of inflammation post menopausal II so that would be let's see what are those disease of inflammation so you have PMS in your 20s and here's what you may have to look forward to in your 60s diabetes heart disease cancer and dementia I mean if we were told that PMS is an early essential indicator of this kind of inflammation systemically don't you think any woman who had PMS would be like all over managing that right getting rid of it of course I mean we're so good I mean you're such I just want to like acknowledge how loving you are how wonderful you are how thoughtful you are you care about so many things you want to try to do the best that you can I mean I feel you and I just think it's a factor of the issue that we're not there isn't an easy way to find out about all this information which is why I built slow living.com it just there just needs to be a place for your periods and that's what slow living is and so you know when you have any PMS it shouldn't be something that we joke about to commiserate with our friends it should be like oh my god I'm on fire let me go get the bucket of water and put out the fire right away you know if you have a symptom you want to take it really seriously like heat as if you were on fire right and not just put it off and not just say oh well that's the best that I can hope for or this is what I deserve I'm a woman this is my destiny to suffer I mean it's just all fall you deserve to feel good I mean we don't like to tolerate being in dysfunctional relationships with with lovers right we don't we don't want to be treated badly we don't want to feel bad when we're in a relationship with someone else right and we know that we shouldn't tolerate that but there's like a it's like we still kind of believe that we should tolerate not feeling good because of our periods and let me assure you that mother nature the divine however you want to believe it do not have it in there intention to be in a dysfunctional really and you are not meant to be in a dysfunctional relationship you should not be under the impression that that this is the best situation you should have and that this is all that it's going to be emotion way around it and it's just not even scientifically sound so I hope that I've convinced you at least today that PMS is not part of the deal what I want to do now and again if you haven't downloaded the app please do my flow tracker comm and make sure that you start cycle singing start working on the protocol to really address your your PMS but I do want to share some of the foods that I think are a great place to get started and then I'm going to take some questions okay so first like top foods that I think are really good for you to start incorporating chickpeas tips these are my favorite for PMS because they're rich in vitamin b6 which is an important micronutrient for the production of progesterone so a little chicky audition and hummus make sure the hummus doesn't have canola oil though because the canola oil will actually increase the likelihood of you having cramps which we don't want to have is the wrong kind of fat so just plain chickpeas or make your own hummus or buy a hummus that just has olive oil in it kale and any leafy green is a really great thing to have to help combat PMS for a couple reasons it's rich in magnesium which will help with all the bloating and all of that but it's also going to really really help it's full of three indole carbonyl which is really going to help you metabolize that excess estrogen that is the root cause of your PMS right so the chickpeas are going to help you make more beef more progesterone which is addressing the root cause of your PMS and the leafy greens are going to help break down more estrogen which is also addressing the root cause right coconut yogurt is another really good name with the probiotics but also be really important essential fatty acids to help you make more good of that good progesterone you need fats to help you stabilize your hormones and then I'll end with sweet potatoes and bone broth my top five favorite foods sweet potatoes are really good because most of us have sugar cravings during the luteal phase not because it's like the magical times for sugar but because we need more carbohydrates to keep our to help us have adequate supply of B vitamins to help us with the whole progesterone thing so instead of reaching for cookies and chips and popcorn I would suggest you like roast ups and sweet potatoes in advance or from delicata squash or any any sweet root vegetable that you like even carrots and carrots have the added benefit of really having extra vitamin A to help the liver break down estrogen even more but all food root vegetables have a lot of vitamin A so that's a really good thing and then bone broth is just it's just full of electrolytes and minerals and it's just a wonderful tonic and certainly will help with any leaky gut issues to help you navigate your PMS so those are my top five foods and then if you were going to do a juice you know you could do this the week before your PMS week right to the week before your luteal phase is your ovule Ettore phase so when you're ovulating I would recommend that you work on your if you're trying to work on getting rid of PMS this would be a good time the week before during ovulation when it's really good to have raw foods to do this kind of raw juice okay it's less ideal to have raw food fruits and veggies during the luteal phase because your you need more worming cooked things it's a whole lot of it that's a whole other conversation okay so here's this is like I call it the anti blue tini but it's really like you're preventing PMS juice you're going to take like a beet a carrot an apple some celery some cucumber kale cilantro and lemon and just juice everything I would not put this in the Vitamix I mean you can if you really want to be like a champion of fiber but I would just juice it and it'll there'll be a ton of juice and you can have it over the course of two or three days and it will really help you you know during leading you into the luteal phase very successfully again the carrots especially really helped with estrogen the cilantro all of it all of it's a good thing so you can go to the flow living blog for the exact recipe if you look at floor living calm and you'll go to the blog and just Google PMS juice recipe and you'll see you'll see it there alright so now I'm going to take some of your questions because I feel like that's really what we need let's see here let me on you know it's 2:30 so the sun is shining bright in my apartment so I look like I'm glowing that's what it is ok I see a really interesting question from Bethany hope hi destiny you've two good questions how can i detox the excess estrogen for my body and I love this question I love coffee I love it I feel like everyone saying just stop is that true or can I keep coffee ah the good question alright let's start with the estrogen and and I'm going to I think someone at yep Kati Perkins asked a question about di M for estrogen dominance so let's looks kind of like oh and alengka she got her period back thanks to the book and the program awesome alengka that's so great you're going to have to email me so we can share your story I love hearing these stories okay so alright so we're talking about estrogen how do we detox from excess estrogen so I don't want you to think about it as like you just do this estrogen detox one time and then you know that's it you want to think about the fact that your body is constantly cycling every month and every month is having surges of estrogens during ovulation and during the luteal phase so you are at any time of varrock when these two things are happening these two phases you are having exposure to more estrogen and this is what's so brilliant about the cycle thinking process is that you're eating foods really strategically during these phases to help offset the estrogen that is naturally in abundance during these phases because you know that's kind of what you want to be in the habit of is always managing that because it's always going to be an abundant estrogen time during ovulation and the luteal phase so you can't really detox from estrogen just once and expect that to handle your estrogen because you're in a cyclical biochemical process you have to remember that and I know that it's tricky because you know we're not told that that's the case and then you know we just are expected I think we expect ourselves to operate like men which have a 24-hour cycle and they're the same every day you know so it's kind of a you have to sort of shift our inner thinking so so what I would say to you Bethenny is you want to think about using food food is the safest way to consistently be stalks from estrogen on a continuous daily and cyclical basis and that's what's so brilliant about cycle thinking so download the app and learn about how to cycle think and it will really be the best way for you to safely detox from estrogen as to the question about the di M you know di M is a little controversial because of some of the risks that are associated with it I think in some cases it can be appropriate but in more cases I think taking something more gentle like milk thistle which is an herb can be an assist to the liver but see again this is why I like food more because food is safe and what food is actually doing is providing your liver with the micronutrients it needs to do its path detoxification right your liver actually has to suck in from your from your bloodstream all these micronutrients of vitamin A vitamin C vitamin B glutathione selenium zinc all of these are required to be stored in the liver itself in its organ in its tissue and so that it can go to all of its different metabolic processes to detoxify your estrogen among other things its detoxifying you from so you want to be eating a very vital nutrient dense diet which you do in a cyclical eating plan that we teach you at slow living so that you can be ready to do that and then you don't have to rely on you know extreme supplementation which i think is always preferable okay Bethany to your question about coffee I love coffee I love it I feel like everyone does just stop is that true can I keep coffee and I think it's a really relevant thing and so there's so many people still joining hi everyone I'm Alicia VD founder a slow living author of woman code and creator of the my slow app which you can download at my flow tracker calm and we're talking about PMS today and Bethany has a question about coffee and I think it's so relevant because I think women drink more coffee during their PMS week because they're tired and they're cranky and they're irritable and they like you know you want something warm and you just want to feel better and coffee is like this thing you know Coffee is a really powerful drug and I don't know why it's not more of a controlled substance I think we'll look back and and maybe question that but no it is powerfully addictive like sugar and some of us cannot break it down and so I wonder when some of that genetic testing will be more widely available there's actually a gene you either have it or you don't if you have it you can't safely consume coffee if you don't have it you can so this is the deal but for the majority of women who and how would you know here's a great way how would you know if after you drink caffeine of any sort but especially coffee you feel really like jittery and you feel really you know like ya jittery I remember how I used to feel like jittery edgy like a little like ah you know like a little just little frazzled chances are good you're not breaking down that caffeine really easily and then if you have a really strong kind of funky smell to your urine after you drink caffeine that's also indicative that you're not metabolizing that caffeine efficiently so it's not really good for you but in addition they also have conducted research to show that they've also conducted research to show that women who consume two cups of coffee a day and then in fact this also affects as men to actually decrease their successful outcome of IVF so there's a reproductive impact certainly on drinking caffeine and then of course if you're trying to keep your cycle regular and have regular ovulation it's super important to stay away from caffeine because that can disrupt cortisol and insulin channels that will then stop ovulation yeah if you're anxious and nauseous after drinking coffee it's think of that like you're having an allergic reaction to a food right it's not you it's the coffee and it's not something that you want to take in so that's what I would say about coffee I know you love it listen I used to love it a lot okay a lot I mean I was someone who drank coffee a lot so much so that I developed a fluid-filled cysts in my breasts which I didn't know was caused by the caffeine so at a young age I remember you know being examined by my my GYN and then not being sure what this was at first and they had to call in specialist and oh my goodness and doctor then of course I then learned that caffeine can also increase the proliferation the development of cysts in the in the reproductive structures the breasts the ovaries so so if you're someone who doesn't metabolize caffeine well which I clearly AM not it can increase these types of systemic for ovulation and healthy breast health so you know I after that was very clear that caffeine and I just didn't get along and so that was the end of caffeine for me and I've been almost twenty years now no caffeine of any sort no black tea no green tea no coffee no nothing and you know I'm a busy person I have a I have a kid I haven't been sleeping through the night for very long because she's been a baby and I still do it all about caffeine so I share that with you because you can have adequate healthy energy levels without jacking up your system with caffeine and especially during PMS but to replace the ritual which I know is delightful you know I would really look at some of the wonderful alternatives I mean my go-to is kooky chai tea I love kooky to tea is it's the twigs that the little green tea leaves grow on so the twigs don't have any caffeine but there's nutty and wonderful and blessed the person who figured out to roast these and turn them into tea because I just love it and I do is he a kooky chatty with rooibos just a plain rooibos blend so I'm getting the wonderful antioxidant I mean rooibos has more antioxidants than green tea so I do a combo of kooky Chia for the nutty brown earthy coffee like kind of vibe and then the rooibos for the antioxidant and that is my go-to brew if I want to feel like I'm having that ritual of coffee but you can find so many alternatives which we have on the blog as well but I support you in trying to break the coffee habit even you're just reducing it dramatically that's going to help you quite a bit okay let's see more questions about PMS let's see let's see hmm what do I think of maca and then I'm going to take the question about Elizabeth asking question about trying to conceive and so Elizabeth while I'm answering the question about maca can you flesh out your question a little bit more because I'm not sure what you're asking but if it's about treating your luteal phase issues in order to improve conception if that's the question and I'll answer that question but if it's something else go ahead and type it type in your clarification so met Maria is asking about maca what do I think about it I have a whole article on the blog about maca I think it can be really great I think it's really really great for women who are in the perimenopausal stage so after 35 I really love it because it really helps it's an adaptogen so it really helps you smooth out the fluctuations that are that are naturally a part of the perimenopausal journey which starts at 35 and can last anywhere from you know 10 to 15 years so I love it for that and if you want more information on maca I would definitely check out the article on the blog it's very comprehensive Elizabeth asking about the luteal phase you know and let's just see if she added anything else I'm scrolling no okay so Dominique welcome I'm so happy you found me I'm so happy that you found me and that you're happy about that okay T asks a question about childhood no chocolates you can have chocolates good for you chocolate is the richest source of dietary magnesium that you can have per serving and you need magnesium during the luteal phase to help with managing all the micronutrients that are required to help you have a healthy balance of estrogen and progesterone so dark organic dark chocolate like 70% 65% eat it love it have a lot it's good okay let me go back to that I'm just rolling through here good to do and someone asked a great question Erica about bioidentical progesterone cream and PMS I'm going to answer that one – that's a really good one you guys are so smart asking me all these great questions Oh Maria you're smart question when is the best time during your cycle to do the four day detox that's like a masterful questions quick answer to that is during either the follicular phase or ovulation not at all during the luteal phase or the menstrual phase so excellent question I hope that answered it oh I'm just thank you Anastasia thank you for saying that I'm so glad you're 21 and you stand you're so grateful that you found me early in life so that you can like be a healthy person I love that I'm going to cry that makes me so happy I can I mean can you imagine if every girl at like 12 could know about how to do this how could this be it would be world-changing so I'm so happy that you're in the flow family and good for you for fighting this all right so back to Elizabeth's question about you know what if you have some problems with PMS and you're trying to conceive well that's a huge thing you know because in order for you to be able to conceive you have to have adequate levels of progesterone and what is PMS PMS is the situation where you have inadequate levels of progesterone so you want to take your PMS seriously and you want to do a couple of cycle thinking cycles where you really do the flow protocol and you really boost all the nutrient support that you need throughout the cycle so that you have a beautiful luteal phase without any symptoms and you have adequate levels of progesterone so that you can successfully conceive 100% great question okay I'm going back to do do do hold on I'm reading another big question oh yeah this is related to the question that we just answered so Christine asked a question about she's having her last cycle was like over among ago and she's not pregnant and she feels like she's about to get her period but it's been so long she doesn't understand Christine that's a great question this happens yes if you've had stress and I'm assuming that you did because you brought it up like could this be due to stress I'm assuming there's been something stressful going on yes cortisol the stress hormone can stop ovulation and slow down the cycle so you know in this situation I would say if your body is about to get your period then and you feel that way it's likely that you are so let that be what it's going to be and then immediately you know download the app my flow tracker comm and get yourself going with psycho syncing so that you can help your body dietarily deal with the effects of stress from this past month and a half so that you don't kind of repeat this pattern right you want to tighten up your cycle and get right back right back on the right schedule okay to the question about bioidentical progesterone cream and PMS great question I don't really recommend bioidentical progesterone cream for women in their reproductive years because you want to give your body the chance nutritionally to bring back its own hormonal production and theirs and because you have you know you're young and you're vital you have time on your side to do that I only really think bioidentical progesterone cream is really a potentially good thing to consider if you're in the second half of perimenopause like if you were going to do it at all I would do it then because what's happening in the second half of perimenopause is you are in fact making less hormones fact in your reproductive years if you're not having enough hormones that is just a nutritional deficiency whereas in perimenopause it isn't necessarily a nutritional deficiency it is a it's a part of the process it's what's supposed to happen in your reproductive years it's not what's supposed to happen and you can bounce back with diet very quickly second half of perimenopause you are supposed to be making less and in that situation if you're having if you haven't done any cycle thinking and your backs up against a wall and you're really suffering I think in that case it's okay to try bioidentical progesterone for a period of time just to help mitigate symptoms until you can change your diet and improve things nutritionally and then you can go off of that okay let's see I'm looking I'm looking and looking looking for good questions can losing weight cause a short term drop in estrogen depends on how much weight you lost but yes any significant weight loss can impact your cycle hi from Portugal hello Theresa [Music] let's see gosh I'm just keep scrolling scrolling scrolling okay alright okay so we have a couple questions from Dominique and Juliet about chronic yeast infections wait I just lost my spot here and pumpkin seeds and flax seeds and estrogen dominance you know yeah listen it I actually think with the benefits from the flak flak has actually been clinically shown to reduce the risk of breast cancer so using roundup flax seeds is a great great fiber to have great essential fatty acids and it helps with the estrogen dominance that is you know a part of that you know cancer forming estrogen dominance so I think flax seeds are a good thing and I wouldn't be as worried about them if you're concerned about seeds and you're having some other symptoms you can just omit seeds for a time until you feel like your estrogen dominance is under control that's perfectly fine I don't really consume a lot of you know and then you shouldn't feel scared to have them on occasion though because you know you would have to have so much in order for that to really impact your estrogen I wouldn't be overly concerned if you're having chronic yeast infections every month Dominique I would say that it is following a cyclical trend and you have fibrocystic breasts it sounds like there's a bit of hormonal imbalance going on and estrogen dominance can certainly be a part of that so yes doing the flow protocol at 29 will absolutely turn the corner for you get your hormones back on balance get your microbiome sorted out you really just need a the whole full monty to get all of this addressed and then you know it can be something that's just a bad memory oh this is a good question willpower and PMS yeah it's so hard before your period if you have cravings for you know junk food right of course you're having cravings for junk food during before your period why is that because your micro nutrient depleted so you're going to be craving extreme foods like extremely fatty foods like fried foods because you need essential fatty acids not because you need fried foods you're not deficient in fried food you're deficient in essential fatty acids or you're craving salt because you're deficient in magnesium right or you're craving carbohydrates because you're deficient in B vitamins you have to look at your cravings you're craving dairy because you're deficient in calcium you look at your cravings they're a clue to what micronutrients you're deficient and then there really isn't I don't there's not really such a thing as will power from a biochemical standpoint you know you're either craving things because you're micro nutrient deficient or you're hungry because ghrelin and leptin are in play this idea that you're somehow supposed to be in control is again because we're not taught how much our biochemistry drives our behavior we don't like to think that we are we have all these animal instincts these biochemical things driving our behavior but we do and so understood that we are not just animal animals right we're humans and what's the distinction between us and our our animal family is that we have the cognitive ability to observe these instincts these impulses and interpret them to our advantage so you can look at your cravings and interpret them to your advantage by saying oh I'm obviously deficient in micronutrients let me take a multivitamin right away let me take an essential fatty acid supplement right away let me eat the healthier versions of these things and then let me start cycle thinking when you download my flow and let me get in the flow protocol because then this can be a distant memory this this binge eating before your period can be a distant memory in just one to two cycles and that is an amazing thing yeah carbs just B vitamin Lin you know you get it you got to eat you got to eat the right way throughout the month if you don't eat the right way the whole month long of course by the time you get to the luteal phase you're going to feel like you're starving to death so let's see here other questions [Music] okay that's what I wanted Megan had a great question your lower abdomen feels so inflamed on the left side I will go have that evaluated by a medical doctor immediately if it's something that's chronic you want to have your ovaries checked you want to make sure that it's some you know you want to rule out anything I would 100% go see a doctor and and make sure that you have a full evaluation to rule out any anything really major and then if it's really digestive then that's something that will get cleared up very easily with changing your diet to include more phytonutrients and fiber and all of that and even some probiotics but I would immediately go see someone Annelise thank you you're 20 and you're making everyone read it good good good that's the way to go spread the flow what do I think about acupuncture I love acupuncture I think it's really good I think it helps break up stagnation it works on the fascia the connective tissue between everything and I think it really opens up circulation I think maybe a huge benefit you know I think it's a great thing to do but it's but again it can't do the deep biochemical transformation that is required that only food can do so you think of it you can use it in tandem I mean there are so many wellness practices that work in concert right like food and exercise and sleep and bodywork and acupuncture and meditation and being out in the Sun that's the best of therapy so you know all of these things you want to think of as not just one but what is your symphony of support that you need to help you okay let's see all right I'm looking I'm looking I'm looking mmm oh this is an important one okay yes or we're going to do two last questions and then I know we're getting to the end of our hour another hour another live Facebook our so happy that you all want to hang out with long okay so we're talking about sleep because Melissa had a great question about sleep and we are going to talk about exercise and moodiness you know how do we do exercise when we feel tired and moody before our cycle and what it definitely addresses these two things okay so first we'll talk about the sleep okay so tips for better sleep I know that a lot of women struggle with insomnia leading up to their period and that's a real thing very much about micronutrient deficiency and so first things first you've got to get on a good magnesium supplement I recommend magnesium glycinate so that you don't have any bowel distress from that because the typical magnesium citrate can be very can loosen the stool and so you can like wake up and have like a lot of loose stool which who wants that so magnesium glycinate does does the same good magnesium repletion without giving you the bowel stuff so I would definitely do that but then instead of sleeping pills which are you know toxic to the body like it's a synthetic substance I would instead think about going with some herbal support right so and I would start this herbal support in the mid-afternoon I would at 3 p.m. have you take something have a tea called Tulsi tul si is holy basil tea that really helps it's an adaptogen it helps calm down the nervous system the adrenals it's a really wonderful support of soothing adaptogen I would also 100% require you are giving you squinty eyes you are required to go off of all coffee if you cannot sleep at night it is very likely do insomnia can be caused just by having a cup of coffee in the morning especially if you're in perimenopause so no more coffee no more green tea no more black people no caffeine no soda no nothing I'm serious about that okay then a three o'clock we're going to do our little holy basil tea then you take your magnesium at morning and night okay like after dinner you take some magnesium you could take it in the morning you want to really give a lot of repletion and then a couple hours before bed you know two hours before bed I would have you take some wild oat straw tincture so you want to get that so it's a little dropper bottle little pipette and now you can order it from various brands like herb farm or Gaia herbals any liquid King sure you can get the ones that are alcohol free they're suspended and glycerin instead that's beautiful and you just take your little droppers and put in a little shot glass of water and you just you know that's a good use for what you do with all your old shot glasses you no longer drink alcohol I use them for herbal tinctures so that's what you can use your shot glass for if you don't have a shot a tiny little spresso cup we need your espresso cups when you don't drink espresso anymore use it for your herbal tinctures so that's what you can do you start taking that and you can do one two hours before you can do one right before bed and even if you wake up in the middle of the night you can do it again it's not habit-forming if it's not going to hurt you you can't like you know it's really again it's an adaptogen that really helps calm down the nervous system and you can take melatonin on occasion but what I have seen is that in the United States this is not a controlled hormone it's a melatonin is a hormone and in the UK in the Europe in Europe you have to be prescribed melatonin so what that tells me is that here we're probably getting too big of a dose in the supplement form that you can buy over-the-counter so I don't really love that cuz I think whenever you're taking any kind of bioidentical hormone less is the way to go less is more so on occasion you could take melatonin if for example you've had like crazy transatlantic super long flights and you're all jet-lagged you're all screwed up with your circadian rhythms that that would be a time where I would say that you know but everything else the tincture for insomnia Maria is an Lin wild oats milky seed it's a ridiculous name it's one thing it's not two things it's one name wild oats milky seed that's the texture and you can buy it from herb farm Gaia ervil's there's lots of different and it's liquid King sure I would get the alcohol-free kind just to be extra supportive to your liver okay decaf coffee is not a good alternative to toxic you're right yeah I would not do that okay then we're going to I promised you I would talk about exercise I'm just checking the time exercise and you know how do you stay consistent with your exercise if you're tired and you're moody and listen I want you to listen to yourself if you're really too tired then maybe you should not exercise that day maybe your exercise that day should be a pro sessional nap I mean I'm trying to be silly because why don't we do that for ourselves right I have a two-year-old daughter when she's hit the wall I don't say to her come on honey push through that fatigue let's go play some more on that swing set you can do it another two rounds on the jungle gym but it's silly it's ridiculous I would say okay you are tired immediately we need to get you some rest really just believe let me snuggle you let me comfort you you need sleeping I know it's hilarious right I thought I want you to do the same thing sometimes when you're tired it's because something's wrong like you didn't get enough sleep and they go for or you didn't eat right that day or there's something crazy going on in your life and what you need is a professional nap that is like serious like do it like the right way okay but that aside if you are tired and you're trying to heal from your hormonal imbalance you're starting the cycle thinking but you're like the first cycle in and you haven't yet resolved your PMS and so you really do have fatigue and moodiness and you still have your PMS symptoms I want you to just lighten up on the exercise so in the app in the my flow app we give you the list of exercises that are appropriate for the luteal phase that are going to be very nurturing for the adrenals so you can do much lighter things like do like go to all these one and just go to youtube you can find like a 20 minute Pilates video floor Pilates do that stay home don't go to the gym do you know that I don't really go to the gym revealed I work out at home and I will cut outside I don't like commuting it's just I can't I don't know I have a heart I've like I have so much going on it's so little time to like commute places that I don't like I would rather be exercising instead of walking or I live in the city so I would walk to the gym I'd rather be like doing the workout so I like to workout at home and I like to workout outside that's what I like to do and it saves me a lot of time and it makes it a lot more doable and then I don't like then it's like one less obstacle for me because I don't want to push myself if I'm already tired of my cart what can I make gentle like at home what could I do during night I'm tired and moody I might do a yin yoga online or a Pilates or I might go for a walk and I take my daughter and go for a walk with her in the stroller and call a friend and that is so helpful on so many levels health-promoting I exercising and moving my body and the walking is the literally the best exercise for you and I'm getting that social support that I need from calling a friend so that's you know I want you to just be in a compassionate loving love affair with yourself you know what can you do to make yourself feel good not like alright push your set wait stop stop being too hard on yourself you got to feel good alright girls it's like 3:15 we've been on for a long time I want us to wrap up because we'll come back and do this next week at 2 o'clock and I love you all for your questions this is really a fun class and I I love that we had some chances to answer so many questions and have some laughs and I love you thank you for all the hard this is so much fun I literally come to you every day every Thursday on my couch in my leg yoga clothes and it's like sweet sweet time with you I think we'll have to start doing like which tea am i drinking the next time we'll start doing like tea time which what waiting should all have the same kind of tea together but yes I looking forward to our next call thank you for being with me for so long thank you for sharing this with the women in your life share the video posted on your posted on your page you can do that you know one side once it goes live on my page you can share it on your page share it and and then down make sure you download the app my slow tracker and let's do some more cycle syncing together next week alright I will have some new fun topic and we'll talk soon all right big kisses big love to your ovaries you're wonderful you're a woman it's a great time to be a woman and I'll talk to you all very soon alright ladies until then see you later

#Natural #Remedies #PMS #Reduce #Bloating #Acne #Cramps #Period #Problems

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