If you dread the days or even weeks before your monthly period starts because of difficult premenstrual syndrome (PMS) symptoms, here is some good news for you. Mother Nature offers real PMS relief in the form of vitamins, herbs and, other natural compounds and supplements that bring balance back to your hormones so you can feel like yourself – all month long.  

Symptoms of PMS 

PMS refers to a collection of physical, emotional and psychological symptoms that occur during the latter half of a woman’s menstrual cycle. Symptoms typically start in the last week before menstruation begins and go away within four days after bleeding starts. PMS can vary greatly in severity and duration, ranging from mild cramping and other discomforts just before your period to debilitating symptoms that significantly disrupt your life for a week or more each month. 

Symptoms of PMS include: 

• Mood swings and emotional instability
• Irritability and increased sensitivity
• Anxiety
• Sadness and depression
• Fatigue and low energy levels
• Bloating
• Breast tenderness
• Headaches or migraines
• Muscle aches and joint pain
• Food cravings
• Digestive issues, including diarrhea
• Insomnia or excessive sleepiness
• Difficulty concentrating
• Acne breakouts
• Decreased libido
• Increased sensitivity to noise or light

What causes PMS?

During a typical 28-day menstrual cycle, reproductive hormones estrogen and progesterone are designed to ebb and flow in a natural rhythm. When women have an underlying hormonal imbalance, however, normal hormonal fluctuations can intensify and become dysregulated, disrupting delicate hormone-to-hormone ratios and triggering hormonal PMS symptoms. 

PMS also appears to be related to a disturbance in the body’s hypothalamic-pituitary-adrenal (HPA) axis, a hormone-neurotransmitter feedback loop that helps to regulate different hormonal systems, including reproductive hormones and the body’s hormonal stress response. Ever notice that when you are really stressed out, your PMS symptoms are even more intense? The interconnectedness of your hormones means that when one hormonal system is off track, others imbalances can form – or become worse. 

What this interconnectedness also means is that when one hormonal loop is off track, others can be affected. If you have a lot of stress in your life and it’s enough to throw cortisol and other stress hormones into turmoil, for example, you may find that your PMS symptoms are worsening at the same time.

Natural supplements and vitamins/herbs for PMS

What all of this means is that ending PMS symptoms starts with giving your body the support it needs to restore hormonal balance. When you address the underlying reasons driving your monthly misery, the burden of even your worst symptoms can be alleviated. 

And this is where vitamins and other natural supplements come to the rescue…

Chasteberry (Vitex agnus-castus)

Chasteberry is a traditional herbal remedy that has been used for centuries to manage PMS symptoms. Researchers believe that chasteberry works by affecting the hypothalamic-pituitary axis, helping to correct estrogen-progesterone imbalances by helping the body produce more progesterone. It also increases dopamine, one of the body’s main “feel good” neurotransmitters. Chasteberry is particularly helpful for relief of PMS-related fatigue, breast pain, irritability and mood swings, headaches, and bloating and abdominal discomfort. You can try chasteberry as an herbal tea. For optimal dosing, try a supplement. Chasteberry is a prime ingredient in Herbal Equilibrium, our exclusive formula for hormonal balance. 

Magnesium

Magnesium helps relax the smooth muscles of the uterus, reducing the intensity of cramps. The mineral also acts as a natural tranquilizer, promoting a sense of calm and helping to alleviate anxiety and irritability related to PMS. For your hormones, magnesium activates enzymes involved in hormone production and metabolism, supporting conversion of inactive hormone forms into their active forms and promoting overall hormonal balance. Food sources of magnesium include spinach, almonds, avocados, dark chocolate and black beans. 

Vitamin E

In a randomized double-blind trial study, participants who took Vitamin E found significant relief for PMS-related anxiety, depression, food cravings and water retention. As a powerful antioxidant, Vitamin E acts in the body to help reduce inflammation and oxidative stress, two significant contributors to hormonal imbalance. Good food sources of Vitamin E include almonds, sunflower seeds, spinach, avocado, kiwi and wheat germ oil. 

Calcium 

Calcium intake has been associated with a reduction in mood swings, bloating and cramps related to PMS. Calcium helps regulate muscle and nerve function, making it a “soothing” mineral, similar to magnesium. Good food sources of calcium include dairy products like milk, yogurt and cheese, as well as leafy greens such as kale and broccoli. 

Vitamin B6

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that assists with the synthesis of mood-regulating neurotransmitters including GABA, serotonin and dopamine. It’s involved in progesterone production and assists with healthy estrogen metabolism. A British Medical Journal study demonstrated that women who received Vitamin B6 experienced a decrease in overall PMS symptoms compared to those who received a placebo. Good food sources for Vitamin B6 include fish, beef liver and other organ meats, potatoes, and other starchy vegetables.  

Omega-3 Fatty Acids

Omega-3 essential fatty acids provide anti-inflammatory support to the body’s hormonal systems, assisting with overall hormonal balance. In one pilot trial of Omega-3s for PMS symptom relief, researchers found that Omega-3s helped to alleviate depression, nervousness, anxiety and lack of concentration and also reduced “somatic symptoms” of PMS including bloating, headache and breast tenderness. The longer women in the study took the Omega-3s, the more significant their results. 

Good dietary sources for Omega-3s include fatty fish like salmon, mackerel and sardines. For therapeutic use, look for a high quality Omega-3 supplement.  

Evening Primrose Oil 

Evening primrose oil (EPO) is derived from the seeds of the evening primrose plant. What makes EPO helpful for PMS is its high levels of gamma-linolenic acid (GLA), an Omega-6 fatty acid that helps to modulate hormone levels and reduce inflammation. Women may find evening primrose oil especially helpful for reducing breast pain and tenderness associated with PMS and general PMS symptom relief. The recommended daily dose of evening primrose oil varies, but typically ranges from 500 to 1500 mg.

Vitamin D 

A 2023 study in the Journal of the Academy of Nutrition & Dietetics found that inadequate Vitamin D status may be associated with an increase in the severity of some PMS symptoms. Vitamin D plays a role in regulating hormone levels, including estrogen and progesterone, which may help to explain why low Vitamin D levels are associated with worsening symptoms. Vitamin D supports healthy mood and is also a powerful anti-inflammatory. Because many women have impaired Vitamin D status, or an outright deficiency in the vitamin, supplementing with Vitamin D is a good idea for many reasons, including PMS symptom relief. 

St. John’s Wort

Research has shown that the herb St. John’s wort (hypericum perforatum) is helpful for relief of most common physical and behavioral symptoms associated with PMS. The traditional herbal remedy is believed to work by increasing the levels of certain neurotransmitters in the brain. The recommended daily dose can vary, but it’s typically around 300 mg (taken in divided doses). Be aware that St. John’s wort can interact with a wide range of medications, including birth control pills, antidepressants and blood thinners. Consult with a healthcare professional to ensure its safe and appropriate use.

Ginkgo Biloba

Ginkgo Biloba is an herbal supplement rich in antioxidant and anti-inflammatory properties derived from the leaves of the Ginkgo tree. It is often used to improve cognitive function, but  is also believed to help with PMS symptoms such as mood swings, irritability and fatigue. Gingkgo can interact with certain medications, so consult with your healthcare provider before using.

Our tips and recommendations on how to treat PMS – naturally! 

Upgrade your diet

Focus mostly on changes that will keep insulin and blood sugar from spiking and then dropping suddenly, which helps to stabilize mood and reduce irritability. You can prevent these extreme highs and lows by including protein with every meal and snack and avoiding high-sugar, high-carb foods (including alcohol). For sustained energy, add in fiber, healthy fats and complex carbohydrates. You’ll be full and satisfied, and feel more stable.

Take a quality multivitamin

To simplify your PMS prevention plan, find a high-quality multivitamin/mineral complex with calcium, magnesium, Vitamin E, Vitamin D and Vitamin B6, like the one we’ve formulated just for women, Essential Nutrients, in our SHOP. Thousands of women have told us it has made THE difference in diminishing their PMS symptoms. 

Shrink your stress burden

Stress is the number one contributor to worsening hormonal symptoms, so support your body’s overall hormonal balance by reducing your stress burden. Taking up a meditation, and/or deep breathing practice will help you feel less stressed out and more relaxed. Your hormones will thank you!  

Exercise regularly

Regular exercise can help reduce mood swings, bloating and water retention, fatigue, and menstrual cramps. When is the last time you went to yoga class? According to one study, one month of regular yoga class reduced PMS symptoms, in both pain intensity and symptoms. Yoga’s helpfulness may come from its ability to lower stress and bring increased oxygenation to uterine muscle, helping to relieve cramps.

Use heat therapy

Applying a heating pad or taking warm baths can help relieve abdominal pain and muscle cramps associated with PMS. Add magnesium/Epsom salts to your bath for added soothing power. 

Craving a treat? Try this soothing PMS drink! 

This warm and comforting drink combines a superblend of anti-inflammatory herbs and spices to help promote relaxation, alleviate menstrual discomfort and provide a soothing experience during PMS. Feel free to adjust the spice quantities according to your taste preferences! 

Ingredients:

• 1 cup warm almond milk or your preferred non-dairy milk
• 1 teaspoon honey or maple syrup (optional for sweetness)
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• A pinch of ground nutmeg
• A pinch of ground cloves

Instructions:

1. In a small saucepan, gently heat the almond milk over low heat until warm. Avoid boiling.
2. Add the honey or maple syrup (if desired) and stir until dissolved.
3. Add the ground turmeric, cinnamon, ginger, nutmeg and cloves to the warm milk.
4. Whisk or stir well until all the spices are well combined and the drink is smooth.
5. Continue heating the mixture for a few minutes, stirring occasionally, to allow the flavors to blend and the drink to reach your desired temperature.

Finally, pour the soothing PMS drink into a mug and sip slowly. Savor the feeling of sweet relief! 

We take PMS seriously

Though it sometimes seems like the rest of the world doesn’t take premenstrual syndrome seriously, we know better than most that PMS symptoms can have a significant impact on your life. If you’re ready to try an approach that is totally safe and natural, we encourage you to change your monthly experience by using our PMS information resources to clear your own path to PMS relief. We’re here to support you in this journey!

The post Best vitamins and supplements for PMS appeared first on Women's Health Network.

We tend to think a typical menstrual cycle runs about 28 to 35 days. Of course, almost all of us have experienced a month or two when our period wasn’t “normal” — during times of extreme stress, heavy dieting or excessive exercise, while taking medications or when we had an illness.

We probably pay more attention to our menstrual cycle at certain times, including when we are trying to get pregnant (or not), or when we’re wondering if we are starting perimenopause.

For all women, the most cycle variability occurs both in the first 5-7 years after their periods start (menarch) and during the last 10 years before cessation of menses (menopause). No matter what your situation, tracking the timeline of your individual menstrual cycle will help you understand your body and identify any irregularities.

Each menstrual cycle naturally requires the rise and fall of certain hormones — estrogen, progesterone, and two pituitary hormones known as follicle stimulating hormone (FSH) and luteinizing hormone (LH). Though coordination between these hormones varies for each of us, the general sequence follows a basic pattern. If this pattern is disrupted frequently, it can be a sign of hormonal imbalance and a clear message that your body needs more support.

Hormonal changes throughout the menstrual cycle

As shown in the chart, changes our pituitary hormones, uterine lining, egg development and ovarian hormones take place throughout our cycle. With day 1 as the first day of menstruation, here is a textbook 28-day example of what happens:

Days 1-14 (the follicular phase): Estrogen levels rise as your body prepares an egg for release. Just before ovulation, your hypothalamus and pituitary gland release hormones to trigger ovulation. Any changes to the duration of your cycle are due to alterations in this phase.

Around day 14: Ovulation. Generally, you’re most likely to get pregnant during the two to three days around the time you ovulate.

Days 14-28 (the luteal phase): After you ovulate, your estrogen levels begin to decline. Progesterone levels begin to increase. This phase is relatively constant.

What if my cycle doesn’t feel normal? How PMS and perimenopause figure in

You may wonder why we didn’t include the “PMS phase” in the textbook menstrual cycle above. Many women are so used to dealing with irregular periods, cramps, irritability and bloating that they assume PMS is part of a normal menstrual cycle. It’s not. PMS is caused by disruptions of the natural rhythm of our hormones, and these can be triggered by everything from food choices to stress responses to activity levels.

Perimenopause is another time when hormonal imbalance can upset your regular cycle. Changing or unpredictable menstrual cycles may be the first perimenopause symptom a woman notices. It’s a good opportunity to begin providing extra support right away to help prevent additional symptoms including hot flashes, irritability and weight gain. Waiting until it gets worse is not an effective strategy.

Getting back to your natural menstrual cycle

After working with thousands of women, we’ve seen how much better women can feel when they follow the natural approach to finding hormonal balance in our Women’s Health Network Hormonal Health Programs. Available in several versions, this targeted approach helps maintain your regular menstrual cycle, and can help guide your body back on track if you’re suffering from PMS, perimenopause or another hormonal imbalance that’s affecting your cycle.

When your body has what it needs every day— the right nutrients, consistent stress relief and self-care —it has the power to heal itself so you can feel your best.

The post Your menstrual cycle — the basics appeared first on Women's Health Network.

Some women experience such terrible PMS (premenstrual syndrome) that it completely devastates their lives. Many need advanced treatment measures to get relief from their symptoms and feel normal again.

If your symptoms are not fully responding to the steps we’ve previously outlined, or if you have a diagnosis of PMS or PMDD and your symptoms are severe and entrenched, consider the following advanced treatment measures.

In most cases, these advanced strategies are needed on a temporary basis only — anywhere from a few months to a few years — with the idea that as the body naturally begins to function more normally, women’s physical and emotional symptoms smooth out and the more potent therapies can be tapered off.

Note that you will need the guidance of a qualified healthcare practitioner to pursue these options.

Natural neurotransmitter testing and support

For those women who are still symptomatic after boosting their nutritional support, making dietary changes, improving exercise habits, and using bioidentical progesterone support, we often consider more focused natural neurotransmitter support. Some options for targeting neurotransmitter function include the following:

• Additional omega–3 fatty acids in the form of EPA/DHA, boosting to 2–3 grams per day total.
• 5–HTP, 50–100 mg, generally taken in the evening. More may be needed during the PMS time-frame (up to 800 mg), but dosage and timing depend on your body’s individual make-up.
• Vitamin D (25-OH vitamin D) blood testing and supplemental treatment to achieve optimal blood levels (50–60 ng/mL).
• A trial of St. John’s wort, dosage and formulation varying with the individual, and not to be taken in conjunction with prescription antidepressants.
• Neurotransmitter testing: evaluating levels of serotonin, dopamine, norepinephrine and GABA levels, as well as others, to gain an overall sense of what levels are.
• Neurologic support with amino acid and herbal combination formulas.

Prescription-dose bioidentical progesterone for PMS and PMDD

Some women with severe premenstrual symptoms may want to ask their healthcare provider about trying higher dose prescription-strength natural progesterone. It is also an excellent alternative for women who prefer to avoid using birth control pills or antidepressants for PMS or PMDD, or those who cannot tolerate their side effects.

You can choose between brand name formulas, such as Prometrium, or custom-compounded USP (bioidentical) progesterone from specialty pharmacies. This is not currently an FDA-approved use of Prometrium; it is considered “off-label” use, so your healthcare provider has to be comfortable with this method. If a woman is at an age where we suspect chronic progesterone deficiency, we may have her use it longer term as well (until menopause), as it can help address underlying causes of problems other than PMS that are associated with low progesterone, such as irregular periods and heavy bleeding.

In any event, it’s a good idea for you to have your baseline progesterone levels tested. This may even reveal overt luteal phase progesterone deficiency to support the premise behind this approach. In fact, when progesterone is the issue behind a woman’s symptoms, supplemental progesterone can be miraculous for her. Yet the range of normal is so wide that it can be difficult for less experienced practitioners to interpret what is low for an individual woman.

Note that women taking oral bioidentical progesterone should have their levels checked every three to six months — but we will check levels of all the hormones to make sure progesterone is not being converted into estrogen.

Where the conventional approach falls short —
prescription antidepressants for PMS and PMDD

The possibility of a cyclical neurotransmitter balance is why the first stop for many conventional practitioners treating patients with PMS and PMDD is antidepressants. At Women’s Health Network, we strongly encourage women to try a number of highly effective first-line therapies that can naturally restore neurotransmitter balance before signing on to synthetic designer drugs for PMS, whether antidepressants or birth control pills, particularly if their symptoms are mild or moderate.

Neurotransmitters are built from amino acids, and amino acids are found in proper nutrition and can be naturally supplemented. If a woman’s neurotransmitters are off premenstrually, taking cyclic antidepressants may have a temporary effect on her mood swings, but it will not heal her physiology. It is altogether too common for us to see patients who have been drowning out their bodies’ signals with prescription antidepressants. These drugs may help get rid of the symptoms in the short-term, but do nothing to encourage the body to resume control of its internal balancing mechanisms. In the long-term, these medications don’t work; in fact, they may even make the situation worse.

Moreover, as common as premenstrual symptoms are, each woman has her own PMS-inducing stressors, so it makes little sense to treat everyone with identical synthetic drug formulas. So instead of opting for the pharmaceutical option first, think of the bigger picture and start with the basics by learning to understand the causes of PMS and PMDD.

Antidepressants for PMS and PMDD — serotonin stop-gaps

In extremely severe cases where a woman simply cannot get herself out of bed, or becomes unsafe to herself or others when premenstrual, antidepressants serve as a last resort. SSRI medications such as Sarafem are often used in these situations. In addition to Sarafem for PMDD, other antidepressants commonly prescribed for premenstrual symptoms include Zoloft, Lexapro, Effexor, and Wellbutrin. However, without a thorough investigation of a woman’s individual health picture, it can be hard for many conventional practitioners to determine whether the patient has underlying dysthymia (a milder form of chronic depression) or another depressive disorder.

Before turning to an antidepressant for “rescue,” we encourage you to investigate your symptoms fully with a trusted healthcare practitioner and/or a mental health specialist. You need time and a safe place to tell your story. Along with helping you and your provider gain a more accurate picture of your mental and physical health, this process can help you heal. If a woman still feels that she needs emergency support, I generally acquiesce, as long as she continues under the close guidance and monitoring of a healthcare provider skilled in advanced implementation of these medications.

Of course, I always encourage any woman to continue trying to improve her nutrition and lifestyle choices while on these medications. If you opt to use Sarafem for PMDD or PMS, consider a compromise approach with a trial of bioidentical progesterone or targeted neurotransmitter support as well, which can help to replete your neurotransmitters naturally.

Some women are just beginning to navigate their health issues, and are unwilling or unable to adopt a more natural approach — fundamental nutritional and lifestyle changes or advanced measures — for whatever reason. For such a woman, antidepressant medication can serve as a bridge over troubled waters, motivating her to begin making more positive changes. From there, we hope she can adopt more holistic therapies until she feels well and strong enough to wean from her medication.

NOTE OF CAUTION: If you are on prescription antidepressants or mood stabilizing medications, consult your prescribing doctor before making any changes in your medications. These medications cause a change in your body chemistry, and some individuals experience severe symptoms, including anxiety, chest pain, and headaches, if these medications are abruptly stopped. Nevertheless, you can always consider adding fundamental nutritional and lifestyle support measures to enhance your progress. If you order our PMS Package for additional support, please be sure to schedule an appointment with our Nurse–Educators for further guidance as well.

How birth control pills obliviate your PMS and menstruation

For some women who need contraception and want to be put on the birth control pill, this measure ameliorates their symptoms of PMS — but principally because the synthetic hormones in the Pill stop your body from ovulating. It can also make some women feel worse. Using oral contraceptives to inhibit ovulation seems to tamp down some of the symptoms of hormonal imbalance that occur in the second half of the cycle for a PMS person. We respect this choice some women make, but urge them to take on nutritional support and healthy lifestyle choices as well.

Currently popular choices include the third-generation lower-estrogen pills such as Ortho Tri-Cyclen, Ortho Try-Cyclen Lo, Mircette and their various generic forms, as well as the NuvaRing vaginal delivery method. The new Yasmin pill and lower dose Yaz have been shown in studies to have a significant impact on mood and physical symptoms, leading to their heavy marketing toward PMS and PMDD sufferers.

Changing the pattern of birth control pill usage is coming into increased favor now too, either by shortening the pill-free (placebo) interval at the end of each pack cycle, or by extending the length of cycles so that the women on them bleed every 6–12 weeks rather than every four. Pill choices for manipulating cycles in this way are monophasic, meaning that each pill in the pack contains the same dose of synthetic hormones, rather than being varied over the cycle. So using Ortho Cyclen, for example, would be better than trying it with Ortho Tri-Cyclen.

One formulation that has been packaged and formally approved for such use is called Seasonale (or the newer Seasonique). There are also many others that can be tried in this fashion under the guidance of a healthcare practitioner, as long as they are monophasic and you are given enough extra packs to get you through the extended cycles.

Again, while birth control pills are popular as a form of contraception, we see their use for treating a range of women’s health issues, such as irregular cycles, acne, and symptoms of PMS, as palliative only — this means they relieve the symptoms without effecting a cure. This is not a solution that fully serves you because it cannot resolve the core imbalances that underlie these issues. Nor can antidepressant medications. The benefits of these medications are temporary at best.

What does “PMS” stand for?

We hope you will consider your individual health picture and learn what severe PMS stands for in your life. We wholeheartedly feel that every woman with premenstrual syndrome can learn to transform “the curse” into a blessing by embracing the measures that create a foundation of health — not just for the reproductive years, but the perimenopausal transition and well beyond. And we’re here to help each step of the way.

The post PMS and PMDD — advanced treatment appeared first on Women's Health Network.

PMS is all about the symptoms it causes. According to researchers, there are more than 200 possible PMS symptoms including irritability, bloating, cramping, cravings, headaches, breast tenderness, fatigue, nausea, sleep issues and acne.

Whether you’re suffering from one painful symptom or 100, I want you to know you have the ability to change how you’re feeling from month to month. At Women’s Health Network, we’ve seen that the majority of women suffering from PMS can reduce or even prevent symptoms by addressing and resolving the root cause — hormonal imbalance.

What causes PMS symptoms?

The kinds of food you eat, the amount of essential nutrients you get every day, and the high levels of stress you regularly face are lifestyle factors that can upset hormonal balance, leading to more frequent and severe PMS symptoms. Diet and lifestyle factors are the most significant drivers of PMS symptoms but they are also the ones that are under your control.

While some monthly hormonal fluctuations are perfectly normal, others set off PMS symptoms that can range from mild to severe.

There is a natural rise and fall of estrogen and progesterone, two of our key sex hormones, during the average 28-day cycle, which can vary a few days in either direction.

But this natural rhythm of hormones is easily disrupted by a number of factors, many of which are controllable. When estrogen and progesterone become imbalanced, a variety of symptoms can arise.

How lifestyle factors drive hormonal imbalance and PMS symptoms

If you’re struggling with PMS symptoms, these are some questions to consider:

Do you have unstable blood sugar?

Unstable blood sugar causes:

• Dizziness, lightheadedness and feeling shaky
• Emotional swings
• Impatience, agitation and anger
• Uncontrollable sugar cravings (just before your period or throughout the whole month)

If you feel like your emotions and energy levels are on a rollercoaster ride because of PMS, you may be experiencing spikes and crashes in your blood sugar levels that are pushing your body into hormonal imbalance. Ups and downs in blood sugar cause their own symptoms which can exacerbate PMS.

Some women are extremely sensitive to symptom-causing fluctuations in blood sugar especially during the premenstrual period.

SOLUTION: You can reduce blood sugar highs and lows by eating regularly every few hours and including protein at each meal and snack. Eat fewer refined carbohydrates and sugary foods, especially in the lead-up to your period.

Do you have a high-stress lifestyle?

A high-stress lifestyle causes:

• Poor response to stressful situations
• Feeling on-edge, overwhelmed or out of control
• Anxiety or depression

Even though stress feels like it’s only affecting you mentally, it can have an ongoing impact on your physical hormonal balance. In one recent study, when women perceived their stress levels to be high during the early weeks of two consecutive monthly cycles, the chances of having PMS symptoms spiked up to 25 times higher!

The stress hormone cortisol can easily tip the balance of your sex hormones. Cortisol is connected to the endocrine feedback loop in your brain so it can even disrupt the way your ovaries make hormones. That’s why more stress often equals more premenstrual symptoms.

SOLUTION: Build stress relief and prevention into your life during the last two weeks of your cycle to help keep cortisol levels under control. Try regular exercise which releases tension and stress, and experiment with meditation and deep breathing for a few minutes each day.

Do you need a nutrient boost?

Lack of nutrients causes:

• Poor sleep
• Irritability
• Fatigue
• Muscle cramps
• Aches and pains
• Cravings for chocolate

Women who experience PMS symptoms may not be getting enough of specific nutrients: calcium, magnesium, and vitamins K, B6, and E. Without a daily supply of key nutrients, your body sends out an urgent signal to get your attention in the form of intensifying symptoms. As women move through life without the proper nutrition, it’s not uncommon for PMS symptoms of all kinds to escalate, often reaching a peak during perimenopause.

SOLUTION: Make sure your diet is filled with a balance of nutritious foods, with lots of vegetables, a few fruits, lean protein and whole grains. To help ward off PMS symptoms, ensure you get enough vitamins and minerals every day by supplementing with a targeted formula. Think about adding omega-3s because they have been shown to reduce many PMS symptoms, including anxiety, bloating, headache and breast tenderness.

Changing the factors that contribute to PMS

If you answered “yes” to any of the above questions, see how simple changes can make next month, and every month, more comfortable when you reduce your hormonal imbalance and PMS symptoms.

The post PMS symptoms and causes appeared first on Women's Health Network.

When I ask women how their PMS symptoms affect their lives, they say, “I’m just not ME when I’m PMS-ing.” Or they tell me they’re missing work each month from the headaches, cramps, or irritable bowels that come before their periods.

But because so many of us suffer from the symptoms of PMS, we may not search for answers to feel better because we think it’s normal to “feel hormonal.”

Well, let me assure you — chronic symptoms of PMS are not normal. And they may even indicate a larger hormonal imbalance that may affect how your body responds later to perimenopause and menopause.

Our years of experience show there’s simply no reason for you to suffer every month. There are many ways you can reduce the hormonal fluctuations causing your PMS symptoms and set the stage for a healthy, balanced future. Here’s how and why:

“Wired” for PMS: One reason for symptoms

Each of us has a natural, individualized ratio of estrogen and progesterone that surges and recedes to make up our unique menstrual cycle. When this ratio is disrupted, it can cause up to 200 — yes, 200 — known PMS symptoms.

In some women, the disrupted ratio leaves estrogen levels slightly high while progesterone levels are adequate; in others, estrogen levels may be normal but progesterone levels are deficient, and symptoms can simply occur if progesterone levels are lower than the body requires.

In addition, by taking a look at brain chemistry and the influences of our reproductive hormones on our neurotransmitters, we now know some of us are just wired to be more sensitive to fluctuations or changes in our hormones. Women in this category will usually experience more severe physical and emotional distress premenstrually.

Keep in mind endocrine glands within the brain function as master endocrine regulators, sending dominant messages to the other hormone factories in our bodies. Female hormones circulating in the body travel back to the brain to provide feedback. In some premenstrual women, this otherwise normal and minor crosstalk disrupts the function of neurotransmitters, such as serotonin, in the brain — interfering with mood and causing more pronounced symptoms. This confirms that just as there is a recognized “migraine brain,” there is also a “PMS brain.”

Unfortunately, as a result, I’ve seen a surge in prescriptions for antidepressants to treat premenstrual symptoms. However, cutting-edge natural methods also support neurotransmitter health and reduce PMS.

What you can do to reduce — or even eliminate — PMS

Even though we can’t control our hormonal levels 100%, we can have a major influence through lifestyle and nutritional support, as well as by nurturing our bodies and working to handle stress.

Simple lifestyle changes can encourage neurotransmitter health and balance our sex hormones, as well as our adrenal glands and our levels of insulin. Insulin is a key hormone involved in the blood sugar regulation that plays such an important role in PMS symptoms.

For more than 10 years we have seen how adjustments to daily living can transform women and the way they feel in the weeks before their menstrual cycles.

Herbal remedies support hormonal balance and prevent symptoms

Herbal remedies offer specific targeted support for your body, so it can meet the demands being placed on it that lead to hormonal imbalance and PMS. This is especially true with blended herbal therapies that are “adaptogenic” — meaning they allow the body to use just what it needs to create its own hormonal balance.

Do you have a PMS diet?

Our typical American diet is filled with processed food, sugar, and designer coffee that are all hard to resist — until something goes awry. One of the first signs your diet isn’t meeting your body’s needs is worsening PMS symptoms.

It’s critical to remember that a diet high in simple carbohydrates and sugars can lead to insulin resistance and weight gain, so focus first on decreasing carbs. And since fat cells actually produce estrogen, the more fat you have, the higher your estrogen levels may become — throwing off your natural hormonal balance and making PMS symptoms worse. Eating a balanced diet rich in whole foods, nonstarchy vegetables, and healthy proteins and fats may prevent insulin resistance and weight gain.

Potent multivitamins, omega-3 fish oil, B complex vitamins, calcium and magnesium, and vitamin D can all make a huge difference in how we feel You may want to consider a high quality multivitamin, such as our Essential Nutrients.

Finally, be sure to eat regular meals and snacks throughout the day to support balanced blood sugar, which stabilizes your mood.

Exercise for PMS relief

Regular aerobic exercise eases premenstrual symptoms by increasing painkilling, euphoria-producing chemicals. These chemicals are called endorphins and their levels tend to drop in the second half of our cycles.

Exercise likewise boosts our detoxification capabilities, pumping up the cleansing action of the lymph system and ridding our body of toxins and excess hormones through sweat. It also increases our metabolic rate, encouraging the body to burn fat for energy, thereby helping us maintain a healthier hormonal balance.

The role of stress and PMS

Here’s a stress scenario you might recognize:

You rely on caffeine to perform all through the day, then “unwind” after a stressful day with an evening drink. You’re too busy, so exercise drops as a priority. Then your partner announces an out-of-town trip, leaving you with all the family or home responsibilities for several days.

This is what I call the “perfect storm” for PMS! That’s because lots of daily stress forces your stress hormones (cortisol and adrenaline) to remain high all of the time, depleting your adrenal reserves and causing fatigue. While the body can normally handle stress, for a woman with PMS this becomes more difficult during the normal rise and fall of hormones during the menstrual cycle.

If you usually have symptoms, one idea is to allow time for rest before your period starts. Honor your vulnerabilities and don’t overschedule or push too hard through this time. If your body is telling you to hibernate or slow down, listen to those messages. This alone may prevent symptoms.

Quick Start: 4 C’s to Avoid

I urge women to curb the 4 C’s: candy, coffee, cocktails and couch time! A healthy lifestyle that minimizes the 4 C’s helps tremendously to reduce PMS:

You don’t have to live with PMS

I don’t believe any woman should suffer from hormonal symptoms — they’re not natural or necessary.

While it may seem hard to believe that the simple natural approach we propose can have a significant impact on your physical and emotional symptoms of PMS — it can. Our bodies have an incredible ability to heal and adapt. I’ve seen it time and again.

So before you resign yourself to discomfort or a life on medications, consider what you can do today to ease your PMS naturally. With optimal diet, exercise, and nutritional supplementation, you can reduce the frequency and severity of your symptoms, and even free yourself entirely for a “new normal”!

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How can you treat PMS symptoms effectively and predictably? The surprising answer is: naturally. Natural PMS symptom relief targets the source of your frustrating symptoms by rebalancing your hormones so you don’t have to suffer each month.

If you use over-the-counter drugs like Midol^TM or Pamprin^TM you could get some short-term help with their jumble of pain relievers and diuretics but only for cramping and bloating. Those aren’t even the worst symptoms!

What about the irritability, anxiety, fuzzy thinking, cravings and dizziness? Or the insomnia, weight gain, headaches and nausea? These and other PMS symptoms are often far more disruptive and distressing, and over-the-counter PMS medication can’t touch them. That’s because drugstore options simply can’t get to the root of the PMS problem. Effective natural relief for PMS focuses on resolving your symptoms at their source — and that makes all the difference.

The main cause of PMS symptoms: estrogen and progesterone imbalance

In a woman’s system, estrogen and progesterone naturally ebb and flow throughout the month. When these fluctuations become more severe, or the ratios of estrogen to progesterone increase, symptoms erupt and intensify into premenstrual syndrome.

Sex hormones like estrogen and progesterone are governed by a brain-body axis that is also connected to stress hormones, thyroid hormones and the hormone insulin. While the food choices you make influence insulin, the amount of stress you encounter influences cortisol production and regulation. Both food and stress can ultimately affect your sex hormone balance and the severity and frequency of PMS symptoms.

Restore (and maintain) hormonal imbalance to reduce PMS symptoms

By taking some simple steps to help your body rebalance naturally, you can find real relief for your worst PMS symptoms. You don’t have to change everything about your life over night, but it is important to know that diet and lifestyle can feed PMS. With this powerful information, you can take one step at a time.

Each little thing you do will likely give you some good results. As you go forward, you’ll have more ability to make additional adjustments. Your goal is to find that sweet spot when you feel good every day, you’re having some fun, and PMS is not ruining your life for one to two weeks every month.

Try any two of these to get started:

1. Use herbal hormone support. Several herbs are very helpful for many common PMS symptoms. Chasteberry is great for addressing breast tenderness, cramps and bloating. Maca and dong quai can ease moodiness and anxiety. Black cohosh and lemon balm help with sleep and irritability.

2. Upgrade your diet. Focus mostly on changes that will keep insulin and blood sugar from spiking and then dropping suddenly and leading to mood swings and irritability. You can prevent these extreme highs and lows by including protein with every meal and snack, and avoiding high sugar, high carb foods (including alcohol). As you take these away, or limit them, add in fiber, healthy fats and complex carbohydrates to every meal. You’ll be full and satisfied, and feel more stable.

3. Take a quality multivitamin. Research strongly shows that certain nutrient deficiencies can lead to PMS symptoms. Vitamins and minerals serve as important cofactors in hormone production and when they are low, your body can’t make them effectively. Find a high-quality multivitamin/mineral complex with calcium, magnesium, Vitamin E, Vitamin B6 and Vitamin K. like the one we’ve formulated just for women, Essential Nutrients, in our SHOP.

4. Shrink your stress burden. You may have already thought about it, but finding better PMS relief is a great reason to take up a meditation, yoga and/or deep breathing practice. And try hard to get regular exercise because it directly calms your nervous system, especially premenstrually. We can’t stress how important this step is to really changing your monthly experience.

Keep in mind that stress can also be physical, perhaps caused by an injury or a food sensitivity, or possibly connected to some past emotional trauma. Make a plan for long-term solutions so you’re able to find ways to bring down the stress you carry from day to day permanently.

Because relief from PMS means better quality of life every month

We know that each woman is different, which is why we recommend a combination approach to rebalancing your hormones. You can find the best relief by supporting your sex hormones with the right herbs, along with making dietary changes, adding a high-quality multivitamin/mineral complex and reducing stress.

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Menorrhagia, or heavy menstrual bleeding, causes women to soak through a single pad or tampon in a single hour for several hours or more. It also includes situations when a woman bleeds for more than a week and a half each month. You are considered to have hypermenorrhagia if you soak through two or more pads or tampons an hour.

This type of excessive menstrual bleeding can be very troubling and, as any woman knows who has experienced it, terribly inconvenient. In fact, menorrhagia is so difficult to manage that it is a leading cause of elective hysterectomy.

The underlying cause of heavy periods is frequently hormonal and/or nutritional imbalance related to diet, lifestyle and/or stress. This means that in many cases, heavy menstrual bleeding, like most other menstrual irregularities, can often be relieved without surgery.

Your heavy periods: is there a pattern?

Nearly all women experience heavy bleeding at some point. If your periods are on the heavy side but fall into a pattern on a cyclical basis, this type of bleeding may actually be normal, if annoying and uncomfortable, for you. If you have some irregularities in your flow that disappear the following month, it’s likely that nothing too serious going on, though you should be assessed for possible pregnancy.

In general, one or two “odd” periods a year is considered normal. But if you experience excessive menstrual bleeding for two consecutive months, or if your periods are heavy, ongoing and erratic, check in with your health-care provider.

Signs and symptoms associated with menorrhagia and hypermenorrhagia include:

• A menstrual period that lasts longer than 10 days
• Menstrual flow that includes large blood clots
• Heavy periods that interfere with your regular lifestyle
• Constant pain in your lower abdomen combined with heavy menstrual periods
• Tiredness, fatigue or shortness of breath (symptoms of anemia)
• Dizziness, lightheadedness or heart palpitations

Causes of menorrhagia

It’s important to track down the cause of menorrhagia so you can find the best solution. Causes of menorrhagia vary widely, but there are several common sources:

• Fibroids
• Low levels of progesterone relative to estrogen (common in perimenopause)
• Endometriosis
• Hormonal imbalances, including PCOS
• IUDs, especially copper-based, including when they are first placed

It’s rare but sometimes monthly bleeding issues are traced to a coagulation problem (coagulopathy) or other blood-related (hematologic) causes. For example, genetic variants such as Von Willebrand’s disease, factor VIII, or factor XI deficiency are relatively uncommon, autosomal (non-sex chromosomal) traits that may be suspected in a woman who has had heavy periods since menarche, bruising issues, or prolonged bleeding after surgery, childbirth or trauma.

Since heavy periods or dysfunctional uterine bleeding (DUB) may be the only sign of one of these genetic traits, they frequently go undiagnosed. Simple blood testing can easily identify genetic variants of this type, though you may have to ask your healthcare provider about it if you think you fit the description for a clotting disorder.

Treatment for menorrhagia — what to expect

The first concern for women with menorrhagia is anemia. A complete blood count (CBC) can show if you need to add an iron supplement and more hormonal support. If your hormone levels are low in perimenopause, it’s a good idea to try a combination of nutritional supplementation and endocrine support. If your practitioner thinks you really need to get your bleeding under control, the first choice may be a synthetic form of progesterone like Aygestin or Provera.

Most heavy periods can be controlled effectively with diet and exercise modifications, along with a medical-grade nutritional supplement and progesterone support. Targeted phytotherapeutic support such as our Herbal Equilibrium can help keep estrogen-to-progesterone levels more stable as you cycle through the months.

To improve the ability to resolve menorrhagia, it’s best to place equal weight on the impact that both emotions and stress may be having on your hormonal cycles. This means supporting your body as necessary, including addressing ongoing emotional issues, and making adjustments in your daily patterns to reduce stress and its effects.

Once true hormonal balance is restored, your body usually resumes its normal menstrual cycles — without your having had to resort to extreme measures like surgery.

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During a regular menstrual cycle, FSH levels begin to rise sharply midcycle, a day or two before ovulation. FSH stimulates the ovary to ripen a follicle, and, with the help of a spike in LH (luteinizing hormone), to release an egg. After that, FSH and LH levels fall off and progesterone levels rise as your uterus prepares for pregnancy or another period.

Testing for FSH and LH levels might be recommended for women and men experiencing fertility issues because it can provide some insight into how your sex organs are functioning. If FSH and LH levels are abnormally high, it may indicate problems with the ovaries or testicles. If they are low, there may be an issue with the pituitary or hypothalamus.

FSH levels are also often tested to see how close a woman is to menopause. Follicle-stimulating hormone is typically high when a woman is in perimenopause or menopause. But keep in mind these levels are not set in stone. In our opinion, this is the problem with FSH lab work and over-the-counter test kits — depending on your hormonal balance, your nutrition, your mood and stress levels, you may influence FSH levels up or down in any given month. Many women have this kind of hormonal fluctuation for up to ten years before menopause. In my opinion, the best way to gain insight into your body is by listening to it and tracking changes yourself.

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Irregular periods are extremely common as the first sign of hormonal imbalance. Your body may just need extra support to return your menstrual cycle to its regular, healthy pattern. If your irregular periods continue after taking our recommended steps, see your practitioner to find out what’s going on.

Most of us have experienced irregular periods. These are usually due to temporary conditions such as times of extreme stress or when we start new exercise routines. But it’s a different story if the irregularity continues with respect to length, frequency, spotting, or if the “new” amount of bleeding during your period becomes a regular occurrence. At that point, you might start to feel worried or concerned, especially when you don’t know the cause of your irregular periods.

What is an irregular period?

Menstruation occurs every 21-35 days (average 28 days), with periods lasting from four to seven days, depending on the woman. There’s a fair amount of variation because everyone is different. The entire menstrual process is orchestrated by hormonal signals from your body and feedback loops between your brain and ovaries. Most important is what’s normal for you.

Irregular periods can be longer, shorter, heavier, or lighter than normal, and can include spotting or skipping days (or months). While there is no one set definition of an irregular period, you’re the best judge because you’re the one who will notice if there have been changes to your regular menstrual cycle pattern — which is really what “irregular” means.

Irregular periods — common hormonal causes

When your periods change suddenly, the most common cause is an imbalance in your hormones, especially estrogen and progesterone. Observing the pattern of irregularity and then asking yourself certain questions can help pin down why your periods are off-kilter.

Common causes due to hormone imbalances

Any sudden postmenopausal bleeding that isn’t due to this cause should be checked immediately.

Is the spotting occurring after sexual intercourse?

Is intercourse physically uncomfortable?

Do you have vaginal dryness?

2) Abnormal pregnancy
Fallopian-tube pregnancy or miscarriage can cause breakthrough bleeding in premenopausal women.

Could you be pregnant?

Do you have any history of miscarriage?

3) Low-dose oral contraceptives, IUD, or postmenopausal hormone replacement therapy (HRT)
Low-dose OCPs in premenopausal women and certain HRT in postmenopausal women may cause breakthrough bleeding. An IUD can sometimes cause spotting due to tissue irritation.

Did you recently start taking birth control pills?

Do you have an IUD?

Other possible factors associated with irregular periods

Irregular periods can occur in conjunction with uterine fibroids, polyps, infections, malignancies, systemic disorders (e.g., liver or kidney disease, blood-clotting abnormalities), medication side effects, or recently-inserted IUDs. If your periods have been irregular for a while and none of these explanations seems to fit, consult your healthcare practitioner right away to schedule a physical exam and lab tests to rule out more serious issues.

Natural approaches to balancing hormones and regulating periods

When it comes to balancing your hormones, you have more control than you may realize. After ruling out potentially serious issues, many doctors treat irregular periods with medication (e.g., birth control pills). These prescribed hormones fill in for your own hormones. Though this generally makes your periods run like clockwork, birth control pills can produce side effects without resolving the root source of the problem.

If the abnormal bleeding you’re experiencing is related to lack of ovulation that results in estrogen ‘dominance,’ supplemental progesterone can help control heavy bleeding and/or regulate your period. Several medicinal herbs, such as chasteberry, are also effective for regulating periods and boosting your own progesterone. Either of these approaches can help during perimenopause when progesterone is often low compared to estrogen. And if hypothyroidism is responsible for heavier periods, supplemental thyroid hormone can help.

Addressing irregular periods — get started today

Help restore regular periods with three simple adjustments to your diet:

• Cut back on sugar and starches — diets high in sugars and starches may lead to insulin imbalances that affect estrogen and progesterone levels, and worsen polycystic ovary syndrome (PCOS).
• Eat adequate protein — protein helps your body detoxify and metabolize hormones.
• Get enough vitamins and minerals — good hormonal balance depends on adequate intake of B vitamins, magnesium and vitamin C (chronic stress can deplete these). Vitamins E and A, the mineral zinc, and essential fatty acids are also important. Add a high-quality multi-vitamin/mineral formula every day to ensure you’re taking in these key nutrients.

You may not be able to eliminate all the stressors in your life but you can achieve a healthy balance with relaxation practices like yoga and meditation, regular exercise, plenty of sleep, and good, consistent nutrition. Your endocrine system is extremely sensitive to disruption, but it’s also resilient and will respond quickly to healthy lifestyle and diet changes.

A positive outlook can have a major impact as well — don’t discount the power of believing you can improve your health and well-being. Make sure you schedule regular checkups, including an annual physical exam, especially if your periods don’t get back to normal.

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Many of us are making the mistake of assuming that bone health is something we don’t have to think about until far into the future. But the truth is your 20’s or 30’s are a critical time to be aware of the signals revealing the destruction of your valuable bone has started.

Key warning signs that you’re not building bone — or may already be losing it — are PMS and menstrual irregularities.

Because very few women are aware of the connection between hormonal health and lifelong bone health, we asked for insight from two of Women’s Health Network’s contributors — bone health expert Dr. Susan E. Brown, PhD, and Dr. Sarika Arora, MD, a specialist in hormonal health. Here is what they shared with us about this important topic for women of any age:

What is the connection between hormonal imbalance and bone loss?

Dr. Arora: PMS or menstrual irregularities are two of the first signs in younger women that they’re experiencing the kind of hormonal imbalance that can lead to bone loss. No matter what women have been told, PMS is not normal.

Dr. Brown: When talking about bone health, you really have to focus on changes to the menstrual cycles. Bone health is very much regulated by your levels of estrogen and progesterone. Estrogen affects how quickly old bone is taken away, while progesterone helps stimulate new bone formation. Because both processes are critical for the building of healthy bone, hormones are a great place to start when we talk about bone health and young women.

Dr. Arora: During the different phases of your menstrual cycle, your levels of estrogen and progesterone naturally rise and fall to support ovulation, thickening of the uterine lining and eventually the menstrual phase. In a normal cycle, estrogen rises during the first few weeks, and then once ovulation occurs, it begins to fall. Progesterone then increases in the second half of the cycle, called the luteal phase.

If the balance of estrogen or progesterone is disrupted, problems may start including progesterone deficiency or estrogen dominance. In addition to bone loss, these imbalances can lead to fibroids, endometriosis, heavy bleeding, fibrocystic or tender breasts, and ovarian cysts. Women may also experience problems with fertility. Some experience “anovulatory cycles” which are likely caused by progesterone deficiency. Anovulatory cycles may appear normal, but they’re not. In this situation the ovaries do not release an egg and pregnancy isn’t possible. Further, since it’s the egg that stimulates progesterone production, menstrual cycles with ovulatory or luteal phase defects are associated with low progesterone and women with low progesterone may have difficulty carrying a pregnancy to term. In addition, low progesterone limits the development of peak bone mass.

I’m often asked, What is a normal cycle? Time-wise, “normal” is about 27 or 28 days, with shorter cycles lasting between 21-25 days. Of course, irregularity can mean even longer intervals, such as 35 days, between the menses. Tracking your menstrual cycle will help you understand your body and identify any irregularities.

What leads to progesterone deficiency or excess estrogen?

Dr. Brown: Twenty percent of women actually have luteal phase defects that lead to progesterone deficiency, according to Dr. Jerilynn Prior, who’s an expert in menstrual cycle and ovulation research. In these women, estrogen rises in a nice curve as it should, but often the progesterone is not high enough to balance it, and that leads to an excess of estrogen.

There’s also an important link between progesterone and stress levels, because the stress hormone cortisol is made of the same substrate of progesterone. The body has a triage system that lets it do what is most needed first. Protecting itself from an immediate threat — real or perceived — by making cortisol is more important than making progesterone for the long term ability to reproduce. So that’s what the body is going to do every time.

Dr. Arora: We also get increased estrogen levels from our environment. The number one reason is from our exposure to dangerous pesticides such as BPA through things like water bottles. BPA is the substance that’s used to mold plastic into the shape of a bottle. BPA has the same chemical structure as an estrogen, but it’s a foreign estrogen to our body. It’s not the same chemical structure as the estrogen we’re born with. There’s definitely “good” and “bad” when it comes to different kinds of estrogen.

Dr. Brown: You really see a multiplier effect with all of the different kinds of pesticides, plastics that result in xenoestrogens, which are the “bad” estrogens.

Dr. Arora: Plus, if there’s excess adipose tissue all those extra fat cells are making more estrogen to add what’s already a state of “estrogen dominance.”

Dr. Brown: The key to finding the right balance is to enhance your progesterone levels, while at the same time naturally detoxifying and limiting your exposure to harmful forms of estrogen.

What steps can you take to rebalance your estrogen and progesterone levels?

Reduce your negative response to stress

Dr. Arora: Emotional stress is definitely the number one factor for hormonal imbalance. Our emotions control everything that happens from head to toe. I think about half of my patients are in the cycle of just going to work, going home and not doing anything to deal with stress, and that’s when we see hormonal imbalance or PMS.

Dr. Brown: No doubt that there will always be stress! But the feeling of “hey I feel frustrated” is a sign to begin seeking solutions.

Dr. Arora: I will ask my patients to tell me what gives them joy. That’s what we all need to start incorporating – if not every day – at least once a week. More joy.

For me, I find joy spending time with my loved ones with my friends. I love having mini dance parties at my house where we play the music that makes us want to dance and we just jump up and down and move in every direction.

Dr. Brown: Jumping for joy! I always love to be outside. We are a part of nature and being outside can help put your body in harmony with nature.

Of course, my favorite indoor anti-stress activity is meditation and being around people who have developed a heightened state of awareness. I love learning about these spiritual sciences and I really love meditation retreats.

Get enough nutrients

Dr. Brown: In addition to emotional detox, we need physical detox. Many nutritional factors can enhance the work of the liver, which is our major detoxifying organ.

Dr. Arora: The liver is responsible for getting out the excess estrogen. For example, lignans found in flax helps do this by binding to excess estrogen and eliminating it. I also recommend broccoli, Brussels sprouts, cauliflower and kale because they have high levels of indole-3-carbinol, which promotes higher levels of the good estrogen.

Dr. Brown: Nutrition is also key for younger women who may be exercising frequently or just very active. There’s still some old thinking around that tells us women’s bodies are not capable of high intensity exercise because they start missing their periods. Well, Dr. Prior talks about the concept of the Female Athletic Triad and how most issues related to the menstrual cycle and exercising are due to under-eating rather than over exercising. In fact, building muscle and building bone go hand in hand — think of these things together. But if you’re going to exercise several hours a day, you do need to make sure you’re getting enough nutrient-dense food.

Dr. Arora: I make sure to talk with my patients in their 20’s about their menu plans so that they think about getting enough protein, healthy fats, greens, omega 3’s and other key nutrients to support hormonal balance.

I also check vitamin D levels on all my patients. It’s especially important here in New England. Some of my patients have levels as low as 10 when I want to see them at least at 50!

Dr. Brown: Getting enough vitamin D is crucial. In fact, I would say knowing your vitamin D level so that you’re getting the optimal amount is number one on the list of things young women can do for their bone health.

It is also so important that we move beyond the idea that only calcium is needed for bone health. The body needs 20 key nutrients every day to keep bone strong and make sure that the nutrients needed to build bone are not being depleted by harmful acids.

Better bones, better body….better future!

Dr. Arora: I talk with every woman first about her reasons for making healthy change. What’s her goal? And I keep coming back to that goal if she gets off track (as we all can do!). Some women say they want to be healthy for their kids or family. If a woman is unhappy, we work to figure out what is impeding her from having a happier life. Every woman deserves to be happy and healthy.

Dr. Brown: No matter what, we are all seeking peak performance and wellness, strong and happy, to do everything we want in our lives – all these things will encourage better bone health.

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