Hormone Balancing Tips for Managing Symptoms of PMS, and Supporting Women’s Health [Episode #802]

This week’s topic is: Hormone Balancing Tips for Managing Symptoms of PMS, and Supporting Women’s Health

It’s very important that we have more understanding about how to best balance our hormones, these delicate chemical messengers, which play such a vital role in our health, our energy, our wellbeing and our beauty, and that we learn to work synergistically with them through a holistic lifestyle.

Here at Solluna, we are committed to sharing information about this natural, nature-based holistic lifestyle that we truly believe helps you step into your fullest potential. Everything affects everything else.

We love to talk about diet, we love to talk about your stress management practices and tools, spirituality tools, any ways you get in touch with your True Self, whether that’s meditation or aligning with nature more, and so on and so forth, and also taking care of your body.

Have you been wondering about this very topic? If you want to know the answer to this question sent in by a Beauty just like you, listen now to find out!

Remember you can submit your questions at https://mysolluna.com/askkimberly/

[Question Answered]

Gigi – Austin

It seems like my hormones are always out of whack and I get really bad PMS, what can I do to help keep my hormones more balanced?

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Other Podcasts you may enjoy!:

• Tips For Dealing With PMS!
• Ayurvedic Remedies for PMS
• The Ayurvedic Perspective of Regulating our Menstrual Cycles and Fibroids with Dr. Jay
• What Is Sexual Wellness and Why It Matters in Our Overall Health

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Transcript:

Note: The following is the output of transcribing from an audio recording. Although the transcription is largely accurate, in some cases it is incomplete or inaccurate. This is due to inaudible passages or transcription errors. It is posted as an aid, but should not be treated as an authoritative record.

Kimberly: 00:01 Namaste loves and welcome back to our Thursday q and a show where our topic today is five Hormone Balancing Tips for Managing Symptoms of PMS, and Supporting Women’s Health. So it’s very important that we have more understanding about how to best balance our hormones, these delicate chemical messengers, which play such a vital role in our health, in our energy, in our wellbeing, in our beauty, and that we learn to work synergistically with them through a holistic lifestyle. And so here at Sauna, we are committed to really sharing information about this natural, nature-based holistic lifestyle that we truly believe helps you step into your fullest potential. Everything affects everything else. So we love to talk about diet, we love to talk about your stress management, uh, practices and tools, your spirituality tools, any ways you get in touch with your true self, whether that’s meditation or aligning with nature more, and so on and so forth.

01:13 And also taking care of your body. So we’re going to be getting into this topic today in a very practical way, but also expansive, holistic way, just like we approach every other topic on our show. Before we get into it, I’m, uh, very excited. I’m also excited about this to connect further with you. So remember that if you have a question for this show, which always airs on Thursdays, and our Monday shows are always interviews, you can submit them over on our website, which is my sauna.com, and you can also ask me questions on social. But here on the podcast, of course, I have more space to go into your question in more depth, and of course link to the research and the show notes and give you more information to help support you.

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Q&A: Hormone Balancing Tips for Managing Symptoms of PMS, and Supporting Women’s Health

03:20 All right, all that being said, let’s get into our show today about five specific hormone balancing tips for managing PMs, women’s health in general. And this can, by the way, also apply to any sort of hormonal fluctuations throughout the month. Also, perimenopause, menopause, and also some of this very much applies to our brothers listening to this. We all have different ho hormones, of course, all genders. So it’s good to be aware of how, um, you know, today we’d be talking about certain hormones, but a lot of this applies to just the overall resilience and harmony and balance within our bodies overall. And this very much is reflected in the balance of our hormones. So we wanna really look at this through the lens of the holistic lifestyle empowerment. The more that we are empowered to live a lifestyle of balance, harmony within ourselves and within the nature around us, the more we create a truly beautiful, fulfilling life.

Question around the topic of: Hormone Balancing Tips for Managing Symptoms of PMS, and Supporting Women’s Health: It seems like my hormones are always out of whack and I get really bad PMS, what can I do to help keep my hormones more balanced?

So let’s get into our question today and our, our, um, our, I was gonna say our community member, I was gonna say something like our, um, the asker, our community, um, communicator, shall we say, who’s bringing forth this question?

04:39 I’m very grateful to you, Gigi, from Austin. Thank you so much for being part of our community. Thank you for being a community member. So I sometimes vis envision this podcast as if we’re all sitting in a circle. I love circles. We have, by the way, a community circle. We’ve resurrected the circle internally for anyone who is a subscriber of any products. We have a live zoom every month. And so if you do decide to subscribe or you already do subscribe, look out for the emails, which will automatically invite you in to these live zooms. So I envision us sitting in the circle just sitting together, communicating all equal, and then someone in the circle comes forward with something they like to bring up. And so today that’s Gigi. Thank you so much my love. And you’re right. It seems like my hormones are always out of whack and I get really bad PMs.

05:42 What can I do to keep my hormones more balanced? So thank you so much for this question, Gigi. Thank you very much. And I love the intuition that’s coming up here because you can feel when there is something going on that is, you know, sort of deeper. It has to do with these, um, again, the, the, the essence deep inside of us, these chemical messengers, we think about how hormones play a role in signaling different things to happen to our body for, you know, the release of the egg in ovulation, for instance, or the thickening of the lining of the uterus, or, you know, just stress hormones triggering us into, um, compiling more energy, building belly fat and shutting off different, um, energies flowing to other parts and other systems of the body, such as digestion. So there’s a lot of complex communication happening at the level of our hormones.

Tip #1 Hormone Balancing Tips for Managing Symptoms of PMS, and Supporting Women’s Health: Diet and nutritional factors

06:54 And when we intuitively feel that, hey, something’s off here, something needs to be done, it’s important for us to listen to that. So we’re gonna combine our tips today with the research that I will present across the cornerstones. And we often like to start with diet and nutrition because it’s tangible and it sort of warms us up, so to speak, into getting into some of the deeper ones. Not always do we start with food, but today we will <laugh> and there’s quite a bit of research around this, and I’ll link to some of the studies in the show notes, which again are on our website, my sauna.com. And this makes sense because food is energy and food creates a lot of, um, uh, sort of a, a language in our bodies. It’s, it’s part of this ongoing communication, whether it’s, you know, telling our bodies to, or it’s helping our bodies to reduce the fire, the inflammation, which we can do with lots of different antioxidant rich vegetables, colorful fruit and so on.

08:07 Or the food instructs us to build more actin, myosin protein, larger muscles, you know, more, um, more fitness, so to speak in our bodies. And so food plays, uh, important role in our hor hormonal management as well. So I’ll link to a study published by the American Journal of Clinical Nutrition, which, um, this is a systematic review and it found a relationship between diet, between what we eat and premenstrual syndrome, these hormonal fluctuations, which can happen few days to right before we have our menstrual cycle where there’s a lot going on in our bodies. And these symptoms, by the way, I mean those of us that have experienced them, myself included, don’t need to be reminded, but I’ll call them out just once. It could be fatigue, headaches, actual cramping in your midsection, feeling moody, feeling short tempered, short teary. This is one that, um, happens to me a lot when I’m pregnant as well.

09:21 <laugh>, a lot of things can just trigger me to cry, even seeing the beauty of a hummingbird outside the window or a whole host, many, many things <laugh>. So what this review found that is if we increase our intake of calcium, vitamin D and fiber, we can reduce the risk of PMs symptoms. So this is the first part, and I think this is really interesting from Ayurvedic perspective. There’s a lot about the DA twos, which are the different structures of the body that we create through food and lifestyle. Calcium helps to bring, to build ti helps to build bone, helps to give us structure, it helps to give us a foundation of steadiness. So energetically, it’s interesting that here it helps to keep us steady instead of susceptible to the fluctuations of hormones and the symptoms of PMs. I’ve been feeling in, into calcium myself on a personal level, I’ve been drawn a lot to tahini, which is ground up sesame seeds.

10:32 Those of you that are on our newsletter, you’ll notice that I’m putting forth a lot of recipes right now, including tahini because I think it’s an amazing food, a particularly for women. It can be thinned with water and lemon juice doesn’t have to be so thick, it doesn’t have to feel so heavy when we thin it out, but it’s very strengthening and I like to use it in dresses and sauces, dressings and sa dresses, <laugh> and a slathered on us dressings and sauces. So it can be really ingested alongside beautiful vegetables like cauliflower or broccoli. It can be tossed into, um, salads can be worked with in many different ways. And it has this beautiful bone building effect. I have been really called to building my own bones to help combat my vata, my, um, you know, sometimes the spaciness or the over air and space quality just to feel grounded and strong, literally physically strong, mentally strong.

11:40 So I encourage you to check out tahini as well as almonds and nut milks and, um, other legumes, vegetables like broccoli and greens and other foods that are high in calcium. And the vitamin D now that we’re here in July. I think it’s such a beautiful practice to get sun on your limbs, especially I I do protect my face. I do like to wear sunscreen, chemical free sunscreen, wear a big hat on my face. Everybody’s skin is different. Everybody’s level of sun protection can vary. But when I was doing research back for the radical beauty book that I wrote with Deepak Chopra, there was a lot that I found around getting a couple minutes on your limbs without sunscreen being a really health considered to be a really healthy practice. Of course, there’s so many different opinions you’ll get out there, but the sun is the giver of life.

12:41 And of course, if you are sensitive, you know, maybe very limited for me, I have a bit of a darker skin tone and I can tolerate more sun on my limbs and it makes me feel alive. It makes me feel awakened when I spend some time in the sun. And of course, it’s really great for getting this vitamin D, which is actually also a hormone into our bodies and fiber. This is also so interesting because fiber energetically feels to me like this stabilizer. It allows us to, when we’re eating whole foods, it’s like a con complete nutritional package. It stabilizes the sugars from not hitting us as quickly, right? When we’re eating fruit, it’s better to have whole fruit than to have fruit juice. So fiber helps to stabilize us through these hormonal fluctuations. It absorbs it chelates or chelates. I’ve heard that word both ways.

13:42 It binds and helps escort toxins out of the body. It helps to escort out excess estrogen. It is a wonderful stabilizer, is how I really do think of fiber in the body. So again, reminder that only plant foods contain fiber, which is why it’s really important to eat plants on a daily basis to consume this bounty of nature and to benefit from this incredible energy which we can ingest from the berries and the carrots and this sweet potatoes. And you know, I’m just thinking of some of the things in my fridge right now. The, this, you know, the, the beautiful strawberries, the cabbage, every plant food has so much wisdom to put inside of our bodies. So the other, um, research that’s really helpful for hormonal balance and PMs is from the Journal of Obstetrics, obstetrics, <laugh> and Gynecology, which found that a diet rich in fruits, vegetables, and whole grains was associated with a lower risk of PMs.

14:52 While a diet high and refined carbs and sugars increases the risk. So when the PMs symptoms hit and you feel tempted to go for the cookies or the other sorts of sugary treats, know that it’s gonna make you feel worse in the end. And if you can steer yourself more to a beautiful banana, or if you’re eating lower sugar fruit right now, a bowl of blueberries, you’re going to have some of that delicious natural sweetness, but you’re also going to feel better in the end if cravings are hitting. I like to make a warm elixir. I like to make a milky elixir, in fact, even if it’s a, um, hot chocolate with a dairy-free nut milk and raw cacao. And I do eat, I do consume raw honey. I’m a big fan of raw honey and it comes from our own farm, our beautifully, um, just amazing bees which are treated with such love.

16:02 And we kind of just let them <laugh> do their own thing out there on our land and through the jungle. And they’re amazing. They’re just incredible, uh, workers and community members and they work in their own universe. Please check out if you’re interested, my podcast with our amazing local beekeeper, Jimmy, who is so full of wisdom. He’s been in Hawaii for many, many years, so it’s a really interesting listen as well. So I like to make elixirs not to get off topic. I too much. I like to make warm elixirs if I’m feeling like, ugh, I really wanna eat something sweet. So try it for yourself. Could be a turmeric latte as well. If you don’t like honey or you don’t want to consume honey, you can also try monk fruit or maple syrup or other such sweeteners.

Tip #2 Hormone Balancing Tips for Managing Symptoms of PMS, and Supporting Women’s Health: Physical activity and exercise

So the next aspect besides what we’re eating is physical activity and exercise.

17:06 And this is important because when we think about hormones and we wanna keep them in flow and we wanna keep them in balance, it makes sense energetically that we don’t wanna create stagnation or any sort of blocks in our body. When we exercise, we open up the channels of circulation, we open up the channel of flow. And so there from the Journal of Psychosomatic Obstetrics, there’s that word again. And gynecology found that exercise, particularly regular aerobic exercise, significantly reduced the severity of PMS symptoms compared to a control group. So this means around that time of month or anytime you’re sort of feeling any sort of fluctuations, you’re getting that cheeriness or that moodiness. Go for a walk, go for a swim, go out in nature, you know, ideally, in my opinion, get the wind and the elements on you, a little bit of sunlight, fresh air.

18:08 You can hear the birds take some deep breaths outside and even, you know, you can bring your yoga mat out into your yard, do some yoga outside. I love to walk and I walk quite often, not every day, but a lot of days. And it really does lift my mood as well as it, it will help to also increase digestion. And Ayurvedic practice is to walk for about 15 minutes after you eat meals, just to help everything digest and to flow better throughout your body. Another study published in the Archives of Women’s Mental Health found that women who engaged in regular physical activity at a lower risk of experiencing moderate to severe PMs symptoms. So everything is interconnected and walking and moving and exercise also helps us mentally. It’s just this movement of energy doesn’t feel like it’s building up. It helps I find to, um, prevent stress build up in the mind.

Tip #3 Hormone Balancing Tips for Managing Symptoms of PMS, and Supporting Women’s Health: Stress management techniques

19:10 Speaking of stress, the next part of this touches on our emotional wellbeing cornerstone. And this has to do with the importance of stress management techniques. So this is a study published in the Journal, women and Health, and it found that practices like therapy and relaxation exercises, which I would classify as you know, self-care practices and meditation and having time for me, you know, for me I go right to stretching and journaling just to prevent this buildup of emotions or, you know, things that fe you know, stress isn’t the events themselves, it’s our perspective of them. So for me, any sort of practice of allowing space in my head, not allowing it to feel like it’s just compiling and compiling, going down into my heart, taking some deep breaths, moving into a place of more beingness and less thinkingness is really important. More research, uh, published in the Journal of Obstetrics and Gynecology found that yoga and Reg, a regular yoga practice helped to alleviate PMs symptoms as well and improved overall wellbeing. So this is a personal, um, it’s personal when we think about what are the tools in which we would like to engage with when it comes to stress management, but as we all know, we need to create this regularly. It can’t

Kimberly: 20:46 Just be we go on a yoga retreat once or twice a year or we, you know, once in a while take a vacation somewhere. This needs to be part of our daily life and it can be really simple. So I’ll share with you last night I was starting to feel a lot of tension in my neck and in my shoulders. We’ve been, you know, we’ve been mostly in Hawaii, we’ve been traveling a bit on planes back to LA for short periods. I’ve been writing four hours a day and really excited about this new book that I’m working on. But stress is also, you know, an accumulation of, um, energies in the body. So just by, you know, holding my body in a chair for many hours and, you know, intensity, you know, I’ve been writing early in the morning and then, you know, with the kids and cooking and doing lots of things during the day, it’s really important that we intuit how best to relieve that stress.

21:47 So for me, last night it was taking some beautiful oils and giving myself a neck and shoulder massage. I got out my yoga mat and I did some neck rolls and some very simple stretches and then I sat in front of our altar and meditated and it just felt really nice to be alone. I think a big part of self-care for me is allowing space for myself. I am more introverted than others. You may be as well, you may be more extroverted. So for you, your self-care practice at night may be setting more time aside to chat or to be with friends, maybe taking turns, massaging each other or whatever it is. But however, we intuit, we use our intuition to play a part in understanding how we can relieve our own stress. I think this self-reflection of asking ourselves, listening for the answers, how can I relieve stress today in myself?

22:49 Ask yourself the question. Your body may give you messages and wisdom will come up if you listen. It could be, you know, I need a warm elixir, I need space, I need to call a friend, I need to be alone, I need to stretch, I need to take a bath. You know, whatever it is. I really encourage you to make some space for this, ideally on a daily basis. And for me, the time before bed is really important to offload the day. Take some breaths. You could try one of our meditations for under 10 minutes just to really help you move forward into restful sleep, which leads us into our next point, which is sleep quality and duration.

Tip #4 Hormone Balancing Tips for Managing Symptoms of PMS, and Supporting Women’s Health: Sleep quality and duration

So research published in the journal Sleep medicine found a relationship between sleep disturbances and pmms symptoms. The study found that poor sleep quality and shorter sleep duration were with the severity of PMs symptoms.

23:50 So sleep disturbances is something that we can work to control. And this makes me laugh a little bit because one of my sleep disturbances is my husband constantly dropping his phone out of the bed onto the floor in the middle of the night and waking me up with a start. And I get really annoyed because I’m a light sleeper and it takes me a while to fall back asleep again. And I’ll say you do that every night, stop it and I’ll kind of grumble, sorry. And then just start over and go back to sleep. So to his, his the phone’s in the bed, because you know, again, this is where I had to take some responsibility here. We don’t have any screens at our house. We don’t own TVs or anything. I don’t like to watch stuff very much. So he watches shows at night or little videos or whatever he’s watching with a head with a headset and the phone that’s, it’s often falls asleep to it, so it’s in the bed.

24:49 And so the way that we’ve helped this sleep disturbance is I put down the, his bathrobe and towels. Next I kinda line the side of the bed. So when he drops the phone, it doesn’t wake me up in this sort of, ah, you know, like rah like, oh gosh, I really didn’t wanna be woken up right now. <laugh> feeling. So I encourage you to see what are the sleep disturbances. Of course some of them we can’t help if you have a young baby in the house or co-sleeping with, but other ones like keeping your temperature steady, putting down the blinds, putting on white noise. We have white noise all the time because of our, our air filters that are in our bedroom. And I like to keep a t-shirt over my eyes just so there’s always this steady darkness. I don’t like a mask because it feels like it’s pulling my skin, which I don’t like, but I just put a, you know, a t-shirt over my eyes.

25:52 So anyways, trying to see what are the things that can disturb your sleep mentally and emotionally if you wake up because there are things on your mind. As Dr. Michael Bruce, the sleep doctor mentioned, which he ca when he came on our podcast and we’ll link to that show in the show notes. What he found with his clients was that if they journaled about things that were in their mind worries to-do list items about an hour before bed, it helped them sleep better because he said a lot of people worry and it’s on their mind and it sort of comes out, comes, you know, through us, wakes us up sometimes or can create, um, disturbed sleep. So it’s really important to feel, oh, we’re not gonna forget this or reprocess this to an extent or whatever. By writing it down it’s really therapeutic and practically helpful.

26:45 So another study published in the Journal of Women’s Health and Gender-Based Medicine found that improving sleep quality through good sleep hygiene practices and addressing sleep disorders can help to alleviate p m s. So we know that sleep is affect, um, affects ghrelin and leptin. These hormones that affect our appetite, they affect our feelings of, um, being satiated after we eat, therefore our portion size and our weight management. So it makes sense that when we sleep well, our hormones have more energy, they function better and this is also applicable to our PMs related hormones. So yeah, sleep is important here in this study they’re talking about good hygiene practices, which is one of the reasons we promote a evening routine. Just like a morning routine to help you get into sync. So this evening routine could include having a, um, warm elixir, taking a warm shower, having a, uh, aga self massage, anything to settle you down, wearing blue light blocking glasses, reading something. I know this sounds sort of, you know, maybe it sounds repetitive with other things that I’ve said before, but it is important to try to get off screens in the evening.

28:08 Some people say it relaxes them, you know, my husband really likes it for me, again, it’s all personal. It feels stimulating the lights and the noise. So create some sort of evening routine for yourself so that you can settle into deeper and better sleep.

Tip #5 Hormone Balancing Tips for Managing Symptoms of PMS, and Supporting Women’s Health: Herbal supplements and natural remedies

And then the last piece here that I wanna cover is herbal supplements and natural remedies. So the journal complimentary therapies published a systematic review of the efficacy of herbal supplements in managing pmms and some that they found were very helpful were Chasteberry Saffron in helping to reduce pmms symptoms. I personally have tried taking Chasteberry Chast or Chasteberry, I’ve heard it said different ways and this was, um, something that my Ayurvedic doctor recommended actually around when I was recovering and rebalancing from my, um, my second pregnancy. And it’s also called Vitex. You can source it online or at your local health food store.

29:19 I like these natural remedies. I think that they can really help and they can work. Of course when you’re taking any herbs, you wanna make sure to consult with your personal healthcare professional to make sure that it works for your body and that it’s not negatively, you know, impacting the efficacy of, of medications if you happen to be taking any of them or you know, have some sort of detrimental effect on your personal body. Another study published in the Journal of Clinical Psycho-Pharmacology explored the effects of omega three fatty acids and found that supplementing with omega-3 fats was helpful in reducing the physical and psychological symptoms associated with PMs. So you can supplement omega-3 fatty acids through actual uh, capsules. There are D H a epa, a non fish, algae based supplements, which you can source. And also I like to consume and use in my food preparation without heating it.

30:34 The Udo’s oil, which has omega-3 fats in it. So this is the delicate oil that again, you don’t wanna heat. It’s made of different plant oils like hemp oil and borage oil and things like that. And it’s very carefully crafted. So I like to pour some onto my soup after it’s been cooked. I use it as a salad dressing delicately because it can be a bit flavor forward, but it’s a wonderful oil to source at home. UO or Erasmus who created this oil actually also came on our podcast so we’ll link to his interview as well. He’s a very respected fat expert and so again, it’s important to see that. Um, oh, and I wanna mention a few others before we, we wrap up. This magnesium can also help to reduce menstrual pain. B vitamins and evening primrose oil are some of the other supplements which you may want to consider.

31:39 So B vitamins are meant to really work in a complex, even though specifically B6 has been known to help with symptoms like bloating and mood swings. But I like to take the B vitamins together or synergistically. If you take a whole food based multivitamin or prenatal, then you are going to, you know, depending on the brand of course, but I hope that it will include the spectrum of the B vitamins as well. So remember that if you’re having really severe PMs or hormonal issues, please consult with a healthcare professional for more personalized guidance. This is meant to give you an overview and to really show you the breadth of these stress management and dietary and physical, um, lifestyle tips that you can of course engage in. When we breathe, when we take time for stillness and dissipating our own stress, sitting to meditate, to create an evening routine, we start to create that beautiful true balance in our lives and this will lead to deeper internal balance as far as our hormones.

32:55 So please be sure to check out the show notes for more of the research. You can delve into yourself and peruse the studies as well as check out other podcasts related to this topic. I called out a few and other shows I think you would enjoy and articles, recipes which include a lot of these wonderful hormone balancing foods and more. So I will be back here Monday per usual for our next interview podcast. Till then, take great care of yourself, find me on social so we can connect there as well. And thank you for being part of our community. I’m really grateful for our connection and I look forward to connecting with you more. Sending you much love and much gratitude. Take care.