Holistic PMS Kev Kho Mob los pab koj tau txais kev tuav ntawm koj cov tshuaj hormones

Zoo Siab

• Kev tawm dag zog
• Khoom noj khoom haus
• Carbs
• Protein
• Rog
• Micronutrients
• Ntxiv
• Cov khoom siv CBD
• Acupuncture
• Ntsuam xyuas rau

Cramps, bloating, mus ob peb vas swings… nws twb ze lub sij hawm ntawm lub hli. Peb tau ze li ntawm tag nrho cov nyob ntawd: Premenstrual syndrome (PMS) tau tshaj tawm cuam tshuam txog 90 feem pua ​​​​ntawm cov poj niam thaum lub sij hawm luteal theem ntawm kev coj khaub ncaws - feem ntau ib lub lim tiam ua ntej poj niam txiv neej (theem los ntshav)-nrog cov tsos mob tshwm sim los ntawm kev ntxhov siab (mob plab, qaug zog. ) ua rau lub cev tsis muaj zog (mob taub hau, mob taub hau, thiab lwm yam), raws li Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv & Tib Neeg Kev Pabcuam.

Angela Le, D.A.C.M., L.A.C., tus kws kho mob ntawm Suav tshuaj thiab tus tsim ntawm Fifth Avenue Fertility Wellness hais tias "Lub voj voog kev coj khaub ncaws muaj qhov sib npaug ntawm cov tshuaj hormones, tshwj xeeb tshaj yog cov tshuaj estrogen thiab progesterone. "Yog tias cov tshuaj hormones no tsis raug tswj kom raug, qee cov tsos mob tuaj yeem tshwm sim muaj xws li qaug zog, tsam plab, cem quav, raws plab, mob plab, poob los yog nce qab los noj mov, hnyav nce, insomnia, hloov mus rau hauv lub siab, thiab tsis xis nyob xws li npau taws, chim siab, ntxhov siab vim, thiab. kev nyuaj siab."

Tau kawg, kev hloov pauv ntawm cov tshuaj hormones hauv koj lub sijhawm yog ib txwm muaj, piav qhia Catherine Goodstein, MD, ob-gyn ntawm Carnegie Hill Ob/gyn hauv New York City. "Muaj progesterone yog cov tshuaj hormones tseem ceeb hauv qib luteal yog qhov ib txwm muaj, tab sis nws yog qhov tseem ceeb uas tuaj yeem ua rau PMS tsis zoo rau poj niam."

Tab sis tsuas yog vim tias cov tsos mob ntawm PMS ib txwm tsis tau txhais hais tias koj yuav tsum tau zaum rov qab thiab daws nrog lawv. "Cov poj niam tau txais kev pom zoo los lees txais PMS raws li peb ntau hauv lub neej, tab sis qhov ntawd tsis yog qhov tseeb," hais tias Alisa Vitti, H.H., tus kws qhia noj qab haus huv, tus kws paub noj zaub mov zoo, thiab tus tsim ntawm FLO Living, lub chaw noj qab haus huv online online mob siab rau cov teeb meem hormonal.

"Qhov kev xav tsis zoo tshaj plaws yog qhov mob nrog peb lub sijhawm yog 'ib txwm muaj' thiab peb tsuas yog yuav tsum tau 'nqus nws,'" rov hais dua Lulu Ge, tus tsim thiab CEO ntawm Elix, tshuaj ntsuab tshuaj ntsuab hom tsim los kho PMS. "Rau ntev dhau lawm, tib neeg tau ua rau lub sijhawm txaj muag thiab ua kom peb qhov mob nyob hauv ntiag tug tau cuam tshuam peb los ntawm kev nrhiav kev daws teeb meem ntau dua thiab tsis muaj kev cuam tshuam tsis zoo. -label rau cov tsos mob ntsig txog kev coj khaub ncaws thaum nws tau tsim los ua tshuaj tiv thaiv kab mob. "

Nws yog qhov tseeb: Kev tswj hwm kev yug menyuam feem ntau yog siv los ua kev kho mob PMS zoo rau cov poj niam uas muaj tsos mob hnyav. Qhov no ua haujlwm vim hais tias cov tshuaj tiv thaiv menyuam yaus thaiv ovulation thiab ua rau muaj qhov nce ntawm progesterone, hais tias Dr. Goodstein. Thiab, ntawm chav kawm, koj tuaj yeem "pom kho" cov tsos mob los ntawm kev noj tshuaj OTC rau cov mob cramps lossis digestive teeb meem - tab sis cov no tsis kho cov hauv paus ntawm qhov teeb meem (hormones) los yog pab nrog cov tsos mob nyuaj xws li tsis xis nyob lossis lub hlwb pos.

Tab sis yog tias koj tsis xav mus noj tshuaj tiv thaiv menyuam yaus kom tswj hwm PMS, koj muaj hmoo. Muaj cov kev kho mob thiab cov tshuaj PMS uas koj tuaj yeem hloov kho rau koj cov tsos mob thiab uas tuaj yeem pab koj ua lub sijhawm no ntawm lub hli me ntsis ntxiv.

"Tsis muaj ob tug poj niam muaj kev coj khaub ncaws zoo ib yam," hais tias Eve Persak, MS R.D.N. "Kev kho tus kheej pab-tshwj xeeb yog tias PMS cuam tshuam koj lub neej zoo txhua lub hlis. Thaum koj txoj hauv kev raug kho kom tau raws li koj cov kev xav tau tshwj xeeb, nws feem ntau yooj yim dua thiab ua tau zoo dua ntawm kev daws koj tus kheej cov tsos mob."

Tsis paub yuav pib qhov twg? Cov kws tshaj lij hnyav rau qee qhov kev kho mob PMS zoo tshaj plaws, suav nrog cov kev xaiv holistic thiab cov kev kho ntuj tsim rau PMS xws li kev saib xyuas cov khoom noj khoom haus thiab kev txav mus los ntau dua thiab trendy natural elixirs thiab balms.

Kev tawm dag zog

Lola Ross, tus tsim thiab tus kws noj zaub mov zoo ntawm Moody Month hais tias "PMS kev hloov pauv hauv lub siab tau tshwm sim los ntawm cov tshuaj hormones uas tuaj yeem cuam tshuam nrog kev ua haujlwm serotonin," "Kev tawm dag zog pab txhawb kev ua kom serotonin thiab dopamine, koj zoo siab xa cov neurotransmitters." (Ua tsaug, khiav lub siab!)

Nws tsim nyog sau cia tias, vim qhov kev hloov pauv hauv cov tshuaj hormones, koj lub cev yuav ua haujlwm sib txawv hauv txhua theem sib txawv ntawm koj lub voj voog. Thaum lub sij hawm luteal theem ntawm koj lub voj voog (thaum PMS cov tsos mob tshwm sim), koj lub cev npaj los tso cov phab ntsa hauv tsev menyuam nrog kev nce siab ntawm progesterone. Ross hais tias "Cov teebmeem sedating ntawm progesterone tuaj yeem txo lub zog thiab lub hlwb kom pom tseeb uas yuav tsis txhawb nqa kev ua haujlwm hnyav," Ross hais. Yog li thaum kev tawm dag zog yuav pab koj zoo siab rau lub hlwb, koj yuav tsis muaj lub zog mus rau tag nrho ntawm HIIT chav kawm. Kev tawm dag zog ntau dua, xws li tai chi lossis chav kawm yoga kho dua tshiab, yuav pab ua kom muaj kev ntxhov siab ntawm adrenal (cov qog adrenal saum koj lub raum teb rau kev ntxhov siab los ntawm kev tso cortisol thiab adrenaline cov tshuaj hormones) thiab tseem txhawb kev noj qab haus huv, Ross hais. (Yam ntsig txog: 6 Yam Yuav Tsum Paub Txog Kev Ua Haujlwm ntawm Koj Lub Sijhawm)

Ntxiv nrog rau kev tawm dag zog lub sijhawm luteal, Ross txhawb kom ib ce ib ntus los pab txhim kho kev nyuaj siab thiab txhawb nqa lub paj hlwb."Kev siv zog ua haujlwm siab yog ua kom pom tseeb thaum lub sijhawm ua haujlwm [txij li thawj hnub ntawm koj lub sijhawm dhau los ntawm ovulation], thaum cov tshuaj estrogen siab dua, feem ntau coj nrog nws nce siab meej meej, txiav txim siab thiab tswj ntshav qab zib kom zoo, uas pab tswj hwm lub zog qib, "nws hais. "Kev xa cov tshuaj estrogen siab thaum lub sijhawm ovulation [nruab nrab ntawm koj lub voj voog] tuaj yeem txhais tau tias koj tuaj yeem pom lub zog tseem zoo nkauj thiab muaj zog yog qhov zoo ... Yog li theem ovulation yog lub sijhawm zoo rau kev taug txoj kev ntev lossis cov qauv hauv Circuit Court. cardio."

Khoom noj khoom haus

Kev tshawb fawb ntau thiab ntau tau tshwm sim nyob ib ncig ntawm kev noj haus lub luag haujlwm hauv koj lub cev kev tswj hwm kev mob thiab kev mob thiab kev noj zaub mov cuam tshuam rau koj lub siab. Raws li qhov tshwm sim, nws ua rau nkag siab tias kev noj zaub mov zoo tuaj yeem ua lub luag haujlwm hauv kev txo PMS cov tsos mob; los ntawm kev ntxiv (lossis tshem tawm) qhov raug hauv koj cov zaub mov noj nyob rau hnub ua ntej thiab thaum lub sijhawm koj mus, koj tuaj yeem pab daws cov tsos mob.

Tseeb tiag, "kev tsis txaus noj zaub mov yog qhov ua rau muaj qhov tsis txaus ntawm cov tshuaj hormones," hais tias Katie Fitzgerald, MS, kws noj zaub mov thiab tus tsim ntawm HelloEden, cov khoom noj khoom haus tsim los txhawb kev noj qab haus huv cov tshuaj hormones. Koj tuaj yeem hloov kho koj cov zaub mov noj raws li hom kev kho PMS los ntawm kev ua kom tau zoo ntawm qee qhov taw qhia hauv qab no.

Carbs

Persak pom zoo kom nce cov carbohydrates tag nrho (xws li quinoa, oats, teff, taub dag, qos yaj ywm, pob kws) hla cov carbohydrates uas tau ua tiav (xws li qhob cij dawb, nplej zom, thiab mov), vim tias lawv tuaj yeem pab tswj ntshav qab zib kom pab ua kom lub siab ruaj khov. thiab muab kev nkag siab ntev ntev tom qab noj mov.

Protein

Ntau cov cheese, cov noob, thiab cov nqaij muaj cov amino acids tshwj xeeb (cov tsev tsim cov protein) uas tuaj yeem pab nrog PMS cov tsos mob. Tshwj xeeb tshaj yog, cov amino acid tyrosine boosts lub cev zus tau tej cov dopamine (lub siab zoo hormone) thiab amino acid tryptophan boosts lub cev zus tau tej cov serotonin (lub hlwb tshuaj uas tsim kom muaj ib tug zoo siab), hais tias Persak. Nws tshwj xeeb tshaj tawm cov noob taub dag, parmesan cheese, kua txiv hmab txiv ntoo, nqaij qaib, thiab tag nrho cov nplej oats vim tias lawv tau ntim nrog cov amino acids uas tau hais tseg.

Rog

Cov ntses dej txias, xws li ntses salmon, kuj muaj omega-3 fatty acids, uas tswj cov tsos mob raws li kev xav ntawm PMS. "Omega-3 fatty acids tuaj yeem pab txo qis cov tsos mob ntawm PMS (xws li kev nyuaj siab thiab kev ntxhov siab, kev xav tsis zoo) nrog rau cov tsos mob ntawm lub cev (xws li, mob taub hau, thiab mob lub mis), "nws hais. (Muaj feem xyuam: Seed Cycling Yog Dab Tsi thiab Nws Puas Pab Tau Koj Lub Sijhawm?)

Micronutrients

Calcium, magnesium, potassium, thiab vitamin B6 yog txhua yam micronutrients uas Persak qhia rau cov neeg siv kom nce lawv cov kev noj haus, lossis ntxiv yog xav tau.

• Calcium: Persak hais tias, "Cov qib calcium tau qhia kom poob qis hauv qib luteal ntawm kev coj khaub ncaws (tsuas yog ua ntej lub sijhawm)," hais tias Persak, qhia cov khoom noj uas muaj calcium ntau xws li cov khoom siv mis nyuj hauv lub cev, zaub paj, zaub ntsuab tsaus, thiab taum paj. "Qhov kev poob no tau ntseeg tias yuav ua rau muaj kev ntxhov siab thiab ntxhov siab."
• Magnesium: "Kev nce siab ntawm magnesium tau pom los txhim kho cov kua dej thiab lub mis mos, pab lub cev nyob rau hauv kev pw tsaug zog thiab tseem ua rau so kom txaus," hais tias Persak, taw rau cov zaub mov muaj magnesium ntau xws li avocado, zaub ntsuab, thiab cacao. (Saib: Cov txiaj ntsig ntawm Magnesium thiab Yuav Ua Li Cas Tau Txais Nws)
• Cov poov tshuaj: Persak hais tias "Potassium yog cov electrolyte ntawm lub cev uas sib npaug sodium thiab pab tiv thaiv cov kua dej los ntawm cov ntaub so ntswg," hais Persak. "Los ntawm kev nce cov khoom noj ntawm cov ntxhia no (los ntawm txiv tsawb, taub dag, dib, txiv tsawb, nplooj ntsuab, zaub qhwv, thiab legumes) cov poj niam tuaj yeem cuam tshuam lawv cov khoom noj qab ntsev thiab tso qee qhov dej hnyav ntxiv."
• Cov vitamins B6: Thaum kawg, Persak hais txog qhov tseem ceeb ntawm cov vitamin B6, ntseeg tias yuav pab daws qhov mob ntawm lub mis, ua kom lub cev muaj kua, muaj kev nyuaj siab, thiab qaug zog. Nws hais tias cov khoom noj siab tshaj plaws ntawm cov vitamin no suav nrog: ntses salmon, nqaij qaib, taum paj, nqaij npuas, qos yaj ywm, txiv tsawb, avocados, thiab pistachios.

Raws li rau cov zaub mov kom zam, zoo, Persak lees paub cov no kuj yog cov zaub mov uas koj ib txwm xav tau feem ntau raws li koj lub sijhawm ze vim qhov nce ntawm progesterone (uas ua rau koj xav tau ntau dua): ua kom cov nplej zoo (qhob cij, pasta, crackers, pastries), qab zib (txawm zib ntab thiab maple), feem ntau ntawm txiv hmab txiv ntoo, ntsev thiab ntsev (khoom noj kaus poom, zaub mov ceev, kua ntses), caffeine, thiab cawv.

"Kev ua siab ntev rau cov carb yooj yim loj uas tsis muaj fiber ntau lossis tsis muaj fiber ntau tuaj yeem ua rau muaj kev hloov pauv hauv cov ntshav qab zib ntau dua, uas tuaj yeem ua rau lub siab hloov pauv, txhawb kev ntshaw, mob taub hau, thiab ua rau muaj mob tag nrho," piav qhia Persak .

Ntxiv

Fitzgerald hais tias "Txawm tias muaj kev noj zaub mov zoo tshaj plaws, nws tuaj yeem nyuaj rau txhua yam koj xav tau," Fitzgerald hais. Qhov ntawd yog qhov uas cov tshuaj ntxiv tuaj yeem ua si. (Faj seeb: Cov tshuaj ntxiv tsis tau tswj hwm los ntawm Food and Drug Administration (FDA) thiab tej zaum yuav cuam tshuam nrog cov tshuaj yuav tshuaj. Tham nrog koj tus kws kho mob thiab/lossis kws noj zaub mov noj ua ntej koj pib noj cov tshuaj ntxiv kom ntseeg tau tias muaj kev nyab xeeb.)

Fitzgerald hais tias "Zinc thiab estrogen tau cuam tshuam nrog," "Cov zinc qis yog cuam tshuam nrog ovulation tsis tu ncua thiab PMS. Koj kuj xav koom nrog ob peb yam los pab txo qhov mob, o, mob, thiab mob plab; ashwagandha thiab turmeric yog cov tshuaj tiv thaiv kab mob zoo heev. Bromelain, tshuaj rho tawm los ntawm pineapples, pab ua kom cov leeg mob hauv cov leeg. Probiotics kuj tseem zoo rau ua kom lub plab thiab txhawb nqa kev tsim cov serotonin rau kev xav ntawm kev noj qab haus huv. " Txawm hais tias koj tuaj yeem haus cov as-ham no los ntawm kev kho koj cov zaub mov - nrog tus kws kho mob noj zaub mov lossis kws noj zaub mov tuaj yeem paub meej tias koj yuav tsum tau noj ntau npaum li cas - cov tshuaj ntxiv tuaj yeem ua kom yooj yim kom ntseeg tau tias koj cov khoom noj muaj txiaj ntsig zoo ib yam, txawm tias lub sijhawm ntawm koj lub voj voog.

Ntxiv nrog rau kev noj zaub mov zoo, qee tus poj niam tuaj yeem nce lawv qhov kev noj tshuaj tsis tas tsim los rau PMS, tab sis txhawm rau txhawm rau cov tsos mob tseem ceeb, zoo li Kev Noj Qab Haus Huv Zoo Mood Pills (txhawb kev txhawb siab uas muaj cov vitamin B6, neurotransmitter GABA, organic St. John's Wort, thiab organic chasteberry uas tej zaum yuav yooj yim rau kev ntxhov siab vim los yog kev nyuaj siab los ntawm PMS) los yog Well Told Health's pw tsaug zog ntxiv (muaj cov organic txiv qaub balm thiab organic goji berries uas yuav pab nrog insomnia thaum PMS). Lwm lub tuam txhab muab cov tshuaj elixirs lossis tinctures tsim tshwj xeeb los kho PMS, xws li Moon Bitters by Roots thiab Crown, PMS Berry Elixir los ntawm The Wholesome Co., thiab Marea, pob hmoov koj sib tov nrog dej -txhua yam siv ntau yam tshuaj ntsuab lossis lwm yam khoom xyaw uas yog hais tias pab nrog hormonal tshuav.

Txog rau tus kheej txoj hauv kev zoo dua, lub tuam txhab tshiab hu ua Elix muab cov tshuaj ntsuab txhua yam ntuj tsim los txhawm rau lub hom phiaj ua rau muaj cov tsos mob ntawm tus kheej. Koj ua tiav daim ntawv ntsuam xyuas kev noj qab haus huv thiab Elix pawg thawj coj saib xyuas kev noj qab haus huv tom qab ntawd tsim ib qho kev sib xyaw kom haus raws li tincture ua rau koj lub voj voog. (Related: Puas yog Tus Kheej Vitamins Tsim Nyog Nws?)

Tshuaj ntsuab zoo li angelica sinensis, peony dawb, licorice, cyperus, thiab corydalis txhua yam siv hauv Suav tshuaj ntsuab rau lawv lub zog kho lub ntuj - thiab yuav siv tau hauv koj li kev cai tincture. "Angelica sinensis yog lub npe hu ua 'poj niam ginseng' thiab cov tshuaj hormonal noj qab haus huv hauv Suav tshuaj ntsuab," hais tias Li Shunmin, DCM, ib tug tswv cuab ntawm Elix pawg kws pab tswv yim kho mob thiab tus xibfwb ntawm Guangzhou University of Traditional suav tshuaj. "Nws suav nrog yuav luag txhua tus qauv txhawm rau hais txog poj niam teeb meem kev noj qab haus huv. Nws tswj lub cev ntas los ntawm kev tsim cov qe ntshav tshiab thiab txhawb cov ntshav ntws ... Dawb peony cag tau hais los txhawb kev tiv thaiv kab mob thiab tiv thaiv kev mob, thaum lub hauv paus licorice soothes qhov mob me me, tshwj xeeb yog mob plab thaum lub caij cev xeeb tub, hais tias Shunmin. Thiab raws li rau cyperus, "nws yog tshuaj ntsuab ib txwm muaj rau cov tsos mob ntawm poj niam lub cev uas tej zaum yuav yog vim muaj kev ntxhov siab; kev tsis xwm yeem mus los, kev hloov pauv mus los, lub mis ua rau lub cev thiab tus tswv ntawm lwm cov tsos mob tshwm sim." Thaum kawg, Shunmin piav qhia corydalis yog lub zog kho mob zoo thiab paub pab nrog kev hloov pauv lub siab vim nws ua raws li tshuaj tiv thaiv kev nyuaj siab.

Cov khoom siv CBD

Nrog CBD txhua qhov npau taws tam sim no, nws tsis xav tias nws tab tom nrhiav nws txoj hauv kev rau PMS kev kho mob ib yam nkaus. (ICYMI, ntawm no yog yam peb paub txog cov txiaj ntsig ntawm CBD txog tam sim no.)

"Feem ntau, CBD pab nrog kev xav tsis sib xws, txhim kho kev ua kom muaj zog, thiab tuaj yeem so cov leeg du kom txo qis hauv plab hauv plab [thaum noj lossis siv tshuaj pleev]," hais tias Le, uas tau paub kho cov tsos mob nrog cov khoom lag luam CBD thiab feem ntau pom zoo kom siv lub hauv paus rau nws. cov neeg mob. Tias yog vim li cas cov tshuaj CBD cov khoom lag luam, noj tau, thiab txawm tias cov khoom noj tau loj hlob hauv cov npe xws li Charlotte's Web, Maxine Morgan, thiab Vena CBD.

Piv txwv li, CBD hom Mello tsis ntev los no tau tso tawm Mello Hauv Qab, ib qho tshuaj nrog 75mg ntawm CBD los ntawm cov tshuaj tsw qab puv puv tsim los txhawm rau txo cov tsos mob ntawm PMS raws li kev tshawb fawb uas xaus CBD yog qhov ua tau zoo analgesic/mob mob (mob hauv plab), pab kho kev xav teeb meem (kev ntxhov siab, hloov pauv mus rau lub siab, thiab yws yws), thiab yog cov tshuaj tiv thaiv kab mob (suav nrog IBS thiab mob leeg). Foria Kev Noj Qab Haus Huv, lub tuam txhab uas ua rau cov tshuaj maj thiab cov khoom lag luam noj qab haus huv, suav nrog CBD thiab THC cov roj ua kom lub cev thiab CBD cov tshuaj suppositories tsim los pab nrog mob plab, txawm nws yog los ntawm PMS, poj niam txiv neej, lossis lwm yam teeb meem.

Txawm hais tias qee tus kws kho mob tau cog lus los ntawm CBD thaum nws los txog rau PMS, nws tsim nyog sau cia tias CBD cov khoom lag luam - nrog rau lwm yam kev hloov pauv xws li tshuaj ntxiv thiab tinctures - tsis yog tswj hwm los ntawm FDA, hais tias Dr. Goodstein. (Txog: Yuav Ua Li Cas Kom Muaj Kev Nyab Xeeb thiab Siv CBD Cov Khoom) Vim tias nws yog thaj chaw tshiab, "tsis muaj pov thawj me me uas txhawb nqa lawv txoj kev nyab xeeb thiab ua tau zoo," nws hais. "Vim li ntawd, yog tias kuv muaj ib tus neeg mob uas muaj cov tsos mob PMS thiab lawv tsis nyob hauv kev kho mob uas kuv tau muab pov tseg, kuv yuav xa lawv mus rau acupuncturist."

Acupuncture

"Tau ntau txhiab xyoo, cov tshuaj suav tau ua tiav kho PMS los ntawm kev tswj hwm cov tshuaj hormones tsis txaus, txo qhov mob, thiab ua kom muaj kev so thiab endorphin ntau lawm [siv acupuncture]," hais Le. "Hauv txoj kev tshawb fawb qhia txog kev ua tau zoo ntawm kev kho tshuaj piv rau kev siv tshuaj kho mob, cov poj niam uas tau kho nrog kev kho mob zoo dua yuav muaj PMS cov tsos mob txo qis piv rau cov tshuaj hormones." (Saib: Txhua Yam Koj Yuav Tsum Paub Txog Cov txiaj ntsig ntawm Kev Kho Mob)

Le piav qhia tias cov ntsiab lus acupuncture txhawb lub paj hlwb thiab los ntawm kev ua li ntawd tso cov tshuaj uas tswj cov ntshav ntws thiab siab kom nce endorphins, txo qhov mob, thiab txo kev ntxhov siab. "Qhov tseem ceeb, cov kev hloov pauv biochemical no txhim kho lub cev lub peev xwm kho tau zoo thiab txhawb nqa lub cev thiab lub siab lub ntsws," Le hais. Vim li no, kev siv tshuaj kho kab mob tuaj yeem muaj txiaj ntsig zoo rau koj lub neej kev sib deev tag nrho, ntxiv rau kev kho PMS.

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