Alisa Vitti is an integrative nutritionist who teaches women how to use their hormonal and neurochemical patterns to create extraordinary lives. She is the best-selling author of WomanCode and the founder of FLOLiving.com, a virtual health center that supports women’s hormonal and reproductive health. We were thrilled to have the opportunity to seek her expert advice on some of our community’s most common questions:
What are your top 5 tips for dealing with cramps and PMS?
1.) Hot Yoga. The sweating you’ll do is part of a detox process that flushes out excess cortisol and increasing estrogen metabolism, which is essential for balanced hormones at this time of month. Plus, the sweat will help with excess water weight and bloating! And finally, you’re giving your serotonin, dopamine, and oxytocin levels a big boost which will keep your mood in a positive state.
2.) Create your own spa rituals at home. Try adding salts to a hot bath, using salts in the water for your hot towel scrub, or scrubbing down with salts and essential oils in the shower. Allow yourself to make these practices a consistent and conscious part of your self-care routine – you’ll notice the difference, and your body will thank you!
3.) Make a PMS Prevention Juice: 2 medium beets (not the greens), ½ bunch cilantro, 1 small lemon with peel, 3-4 leaves of kale, ½ green apple, 2 stalks celery, 1 inch cube of ginger
4.) Cut back on dairy. Dairy products such as milk, cheese, and even yogurt can contribute to cramping and other symptoms by contributing estrogen dominance. Replace dairy products with almond milk and coconut or almond milk yogurt. (It’s also best to minimize soy, so watch out for overloading on the soy milk!)
5.) Don’t skip meals. You’ll compromise your blood sugar balance, and at this time of the month that’s especially not good! Imbalanced blood sugar will contribute to mood swings and amplify your PMS symptoms.