Now, if you understand that sleep is your number one medicine for resetting your endocrine system, and you are getting your recommended daily dose, how come that you still experience  PMS-like symptoms every month?

Bloating, mood swings, cramps and cravings. If your HPA axis sends the right stimulating messengers to your sex organs for the proper secretion of Estrogens, Progesterones, and Testosterone these three should be at the perfect levels in relation to one another. Well, not necessarily.

Excess Estrogen and Insufficient Progresterone are usually the main causes for PMS-like symptoms. So your approach should be two-fold: (i) neutralizing or better properly excreting excess estrogen, and (ii) boosting your Progesterone.

The most effective way to rid your body of excess estrogen is through a fiber-rich diet. And here is why: excess estrogen travels through the blood to the liver to be dumped into the intestines for excretion through your stool. Like all hormones estrogen is a fatty slippery substance that requires proper binding to become part of your feces. Fiber is a great intestinal broom that sends excess estrogen on its way out. Diets rich in fiber are centered around whole plant-based foods which are naturally high in many more health-promoting micronutrients.

If you don’t have enough fiber in your gut, that estrogen will re-enter your blood stream and travel back to the liver which will do the same as before: dump it back into the gut. A vicious cycle begins that is responsible for the bloating part of your PMS. It’s called the Hepatic Intestinal Cycle. Eating a fiber-rich diet is your only way out here.

In regards to boosting your Progesterone you should focus on foods rich in Tyrosine and Vitamin B6. Both will help to increase Dopamine, the precursor of Progesterone. Pro-dopaminogenic foods includes bananas, avocados, and raw cacao.

A yummy recipe that incorporates the fiber for excess estrogen as well as the building blocks for Progesterone is my Kale Ice Cream!