The benefits of a healthy lifestyle are far and wide, including helping you feel good and perform at your best. Is it a surprise that the solution to boosting your libido and overcoming PMS naturally is just that… a healthy lifestyle?!
The causes of PMS and low libido are varied between mental and physical. We want to make sure our bodies are functioning in the way they were intended so that we have balanced hormones and healthy organs! While there are a lot of chemicals and hormones our bodies deal with, once you break it down, the answer is quite simple.
1. Reduce Stress
Stress is associated with cortisol, adrenal hormones, and androgen which effect our balance of progesterone and estrogen. Stress reduces pituitary health, increases inflammation, and interferes with thyroid health. So, if you are feeling stressed… take a deep breathe, take a break, go for a walk… whatever you need to do to chill out!
Exercise promotes serotonin and dopamine! So get walking, dancing, weight-lifting, sprints, biking…
3. Don’t Let Those Toxins In!
Reduce alcohol, processed foods, corn syrup (toxins can effect our organs negatively)
4. Eat nutrient-dense foods!
Fruits and veggies, eggs, grass-fed meats provide us with all the nutrients we need (vitamins, minerals, etc.). Without a proper diet, your body won’t be able to synthesize neurotransmitters, which will cause our moods to plummet.
5. Promote a Healthy Gut
Avoid irritants: Grains, dairy and legumes irritate the gut, they promote leaky gut. Avoid Anti-biotics, they can kill off gut flora. Eat fermented foods like kimchi and sauerkraut, and take pro-biotics.
6. Avoid Inflammation
Causes of inflammation include: stress, caffeine, food intolerance to grains and dairy, chronic infections, poor gut health, too much omega 6 fatty acids (nut and seed oils, vegetable oils). So lower your intake of caffeinated beverages, grains (like pasta, cereal, bread), and moderately eat nuts.
7. Reduce Consumption of Estrogen
Consuming estrogen will effect your body’s natural balance of it. What foods cause this issue? Avoid foods: Soy, peas, legumes, flax, BPA toxins (plastics, canned foods)
Make sure to pay attention to your proteins! This will help synthesis neurotransmitters and produce serotonin. Vegetarianism can be an issue if you are not getting enough protein, especially cysteine and tryptophan.
9. Omega 3’s!
Omega 3 is the offset to Omega 6. Omega 3 will help your brain chemistry and have been shown to lower risk of depression. Eat Omega 3 fats from fish, grass fed meats, eggs or take supplements.
10. Supplement Your Deficiencies
While you should be getting your nutrients from your HEALTHY DIET, some of us may have a deficiency in certain areas. What supplements are important to be aware of for helping women’s help in regards to PMS?
-Vitamins and Supplements: Pro-biotics, magnesium, calcium with vitamin D, manganese, Zinc. Vitamin C, B3 and B6, E, L-Tryptophan, L-Tyrosine
-Herbs: Chaste Berry, St. John’s Wort
-Dr. Andrew Weil, MD “Balancing Omega-3 and Omega-6” http://www.drweil.com/drw/u/QAA400149/balancing-omega-3-and-omega-6.html
-Mayo Clinic “Premenstrual Symptoms” http://www.mayoclinic.com/health/premenstrual-syndrome/DS00134/DSECTION=symptoms
-Stefani Ruper “The Pre-Menstrual Myth”
-US National Library of Medicine “L-Tyrosine to Alleviate the Effects of Stress?” http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1863555/