Fertility

Bridgit's Year in Review

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I'm your guest this week where I will be reviewing the year 2017 and the decisions I made on my health, family and business. I'll be interviewed by our new team member Stephanie Risinger who'll also tell us about her podcast.

Here's what you'll hear:

Min 01:05 Introducing Stephanie & Bridgit
Min 03:15 Transitioning from Portland to Arizona
Min 06:20 Review of Bridgit's physical health
Min 11:16 Marcons and using Western medicine with Eastern medicine
Min 14:10 Dealing with emotional health
Min 20:30 Getting help from different practitioners
Min 23:45 Lessons learnt in 2017
Min 26:50 Bridgit's habits and routines
Min 28:50 Big wins for Women's Wellness Collaborative in 2017
Min 33:35 The future of Women's Wellness Collaborative
Min 37:35 Stephanie Risinger's podcast
Min 40:10 Health steps taken by Stephanie

To learn more about Stephanie and her Holistic Fertility and Wellness Podcast, visit her website here and follow her on social media:
Facebook
Twitter
Instagram

Resources:

  1. Marcons And Biofilms With Dr. Yoshi Rahm
  2. Low FODMAPs diet 
  3. Are Food Sensitivities Preventing Your Pregnancy? with Sarah Clark
  4. Take our survey here for a chance to win a price
  5. Fertility Week sign up page

Here's a video version of the interview I did:

How was your 2017? I’d love to hear about it below!

Sign Up For Our Newsletter

If you have not yet joined our community, be sure take our "Is a Gut Infection Causing Your Hormonal Imbalance" quiz here, and come on board!

We have lots of valuable, free resources for women's health we share weekly.

Bridgit Danner,

Founder of Women's Wellness Collaborative

Journal Your Way to Fertility Health by Nicola Salmon

In the world of google, no symptom, syndrome or side-effect is left unresearched and it’s so easy to become overwhelmed by all the information out there. 

Whether you are trying to work out what supplements to take, which foods to eat or how to reduce your stress, I’m sure you have found hundreds of different things to try. The problem with choice is that you feel like you need to try it all. And when researching on pregnancy, maybe the next thing you find will be *the* thing to help you get pregnant.

So where do you start?

How can you tell what’s going to work without reading every forum post and trying everything there is? 

The good news is, it’s simple. Almost too simple. 

Our bodies are incredible things. There are thousands upon thousands of different processes going on in our bodies every minute that we don't even have to think about. We don't have to tell our body to digest our food when we eat or increase our heart rate when we exercise. The body has the capacity to run and heal itself. 

When we start to listen to our bodies, they begin to tell us everything we need to know. Those annoying symptoms are your body trying to tell you something and when you start to listen, you learn what foods, supplements and habits will lead you to a healthier life.

This is where journaling comes in.

Fertility Journaling

You can start with a simple notepad and pen. Each day write down some simples things such as:

  • What and when you ate. (No calorie counting or judgement, just what it was)
  • What and when you drank.
  • How your energy varied throughout the day
  • How your mood varied throughout the day
  • When and how you moved your body
  • Any symptoms, aches, pains etc
  • Where you are in your menstrual cycle
  • How much sleep you got

With this information, you will begin to see patterns:

  1. You have trouble getting to sleep if you drink coffee at 5pm.
  2. Exercising in the morning makes your feel productive all day.
  3. You get a headache if you haven’t drunk enough water the day before.
  4. Your mood and energy will change depending on your cycle.
  5. You feel bloated in the afternoon after having milk on your cereal in the morning.

This information is priceless. It’s your personal instruction book to leading a healthy life.  

Once you get started with this practice, you will notice your body changing as you react to what it is telling you. Finally you'll have the power to make a difference in your health. 

 

Found This Interesting?

Nicola Salmon is a fertility coach, acupuncturist and author of the Nurture Fertility Journal. She is dedicated to supporting women struggling to get pregnant and help them make the best decisions around their health and wellbeing. 

Nicola struggled with her own fertility issues and strongly believes that no-one should travel this path alone. Whatever your story, she will support you to choose what is right for you and feel safe in the knowledge that you have made the best possible decision.

Website

Facebook

Twitter

Instagram 
 

To get a quick guide on fertility journaling, you can download her free 7 day nurture fertility journal here
 

Choosing a Doula / Becoming a Doula with Bianca Sprague & Natasha Marchand

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Bianca Sprague & Natasha Marchand are the founders of Bebo Mia, a training organization for doulas providing mentorship & community for pregnancy, birth and parenting. In this episode we talk about choosing a doula and if you've been thinking of becoming a doula, you'll find out what it's like to be one and if it's the right calling for you.

Here's what you'll hear:

Min 02:50 Introduction to Bianca & Natasha's training & work
Min 03:50 Working as a team of doulas & where to start
Min 10:15 Who is a doula & what does it involve?
Min 14:30 Bebo Mia's Eco-baby program
Min 17:15 Infant sleep patterns
Min 20:50 Fertility & postpartum training
Min 24:00 Finding a qualified doula
Min 26:55 Becoming a doula with Bebo Mia's program
Min 33:00 Knowing if being a doula is right for you

To learn more about Natasha & Bianca, visit their Bebo Mia website here and follow them on social media:
Facebook 
Twitter 
Instagram 
Pinterest 

Bebo Mia's Resources:

Free Online Training Workshop  

Doula Training

Eco Baby certification program

Infant Sleep Educator certification program

 

Coming up on Women's Wellness Collaborative:

Sign Up For Our Newsletter

If you have not yet joined our community, be sure to grab our hidden Hormone stressors quiz here, and come on board!

Thanks for listening,

Bridgit Danner, Founder of Women's Wellness Collaborative

Natural Birth Control with Victoria Zimmerman

Victoria Zimmerman is our guest this week and on this episode we'll talk about running an online business, the art of minimalism and natural birth control.

Click here to download an mp3 of "Natural Birth Control with Victoria Zimmerman".

Hormone Balance After 40 Summit

BUY the Hormone Balance After 40 Summit package here!

Hear 32 expert lectures on improving metabolism, balancing moods, increasing sex drive and more! And if you want to OWN the material, the summit sales package is on sale now for $79 pre-summit, $97 during the summit, and rising to $129 after the summit.  The package includes notes of each talk too and over $800 in bonuses!  Please click here to learn more...

Here's what you'll hear: 

Min 01:30 Introduction to Victoria Zimmerman & birth control

Min 07:20 Transitioning to online business

Min 10:00 Enjoying travel & living a minimalist life

Min 16:15 Getting off the birth control pill & its related fears

Min 22:25 FAM Fertility Method & how to use it

Min 24:40 Charting & natural birth control

Min 32:00 Side effects of the birth control methods

Min 33:50 Victoria's recommended apps & devices

Min 37:45 Victoria's courses and services

Please click here to listen to a previous episode I did with Andrea Thorpe about the effects of long-term use of birth control.

Victoria’s Recommended Devices & Apps: 

Daysy

Kindara app

Clue app

Victoria’s Courses: 

Chart Your Cycle

Ditch the Pill

Menstrual Coaching

To learn more about Victoria Zimmerman, visit her website here and follow her on social media:

Facebook

Twitter

YouTube

Instagram

Pinterest

Sign Up For Our Newsletter

If you have not yet joined our community, be sure to grab our hidden Hormone stressors quiz here, and come on board!

Perfect Periods Program

Click here to learn about our Perfect Periods Program and find out how it will help you identify and treat the root causes of your hormone imbalance, so not only will your period problems go away, but you’ll notice other improvements in your health too!

Hormone Balance After 40 Summit

BUY the Hormone Balance After 40 Summit package here!

Hear 32 expert lectures on improving metabolism, balancing moods, increasing sex drive and more! And if you want to OWN the material, the summit sales package is on sale now for $79 pre-summit, $97 during the summit, and rising to $129 after the summit.  The package includes notes of each talk too and over $800 in bonuses!  Please click here to learn more...

Thanks for listening,

Bridgit Danner, Founder of Women's Wellness Collaborative

Learn Your Most Fertile Window With Justina Thompson

Justina Thompson

Welcome to Day 7 of Fertility Week!

Justina Thompson is a Fertility Awareness Method (FAM) coach and is our last guest for Fertility Week. She took a 2-year certification program with Sarah Naomi Bly and has successfully been using FAM to prevent pregnancy for 7 years. It is a natural birth control method free from side effects.

She learnt more about the importance of FAM for couples trying to get pregnantduring her 2 years training and while in internship.  A large portion of her training involved understanding how hormones work for the female body from the scientific level.  The focus for the program was to support hormonal health with lifestyle, nutrition and environmental factors.

Couples are often told by their doctors that unless they’ve been trying to conceive for more than 12 months, then they should keep trying which kind of leaves them in the dark. But with FAM and other types of charting like the BBT, which is very popular, the method targets the time when the woman is most fertile and more capable of conceiving.

In this episode, Justina talks about:

  1. Fertility Awareness Method (FAM) and how it works
  2. Signs of fertility in women - cervical fluid, BBT charting and cervical position
  3. Factors that trigger early or late ovulation
  4. Ovulation Predictor Kits (OPKs)
  5. Common problems and frustrations in charting

Access Today's Interview

You can listen to today's interview through the player below, or through our podcast channel, Women's Wellness Radio.  Our podcast is available for subscription on iTunes and other podcast players as well.

Today's Raffle

Today we are raffling another amazing Nutribullet blender, plus a care kit from Healthy Hoohoo.

Healthy HooHoo is a mild, PH- balanced, chemical free feminine wash.  Founder Stacy Lyon has generously donated 3 foaming wash cleansers (enough for one year) and 3 travel packs of wipes. Maintaining a normal vaginal PH is important for fertility, and keeping the endocrine-disrupting toxins found in most washes away from your body is important too!

About Justina

If you want to learn more about Justina Thompson, click here to visit her website.

You can also follow her on:

Facebook

Twitter

Instagram

PS: I'm going to do a webinar called "Perfect Periods for Fertility" this coming Wednesday Nov.16 at 4.00 PM Pacific Time. So be sure to mark it on your calendar and join me.

We put all of Justina's information together in a handy sheet, print-able for you. You can get a copy by using the button below:

Managing Emotions During Fertility Challenges With Stephanie Risinger

Stephanie Risinger

Welcome to Day 6 of Fertility Week!

Our guest today is Stephanie Risinger, a Licensed Marriage and Family Therapist and host of the "Holistic Fertility & Wellness Podcast" . The podcast is geared around providing information to women about their holistic options for improving fertility as well as providing support for the emotional and relationship challenges that tend to come along when dealing with fertility challenges. The podcast came about as a result of Stephanie’s personal and professional experiences.

Today we're talking about managing some of the emotions associated with fertility. I was on Stephanie's podcast some time back and you can listen to it here.

In this episode, we’re discussing:

  1. How our emotions are connected to one another
  2. Our beliefs and emotions
  3. Why it’s important to feel emotions
  4. Healthy ways to experience emotions
  5. Tips for recurring negative thoughts
  6. Importance of self-care

When we compare we miss out on the little things we can be joyful of even when things are hard. You are perfect just as you are.

Access Today's Interview

You can listen to today's interview through the player below, or through our podcast channel, Women's Wellness Radio.  Our podcast is available for subscription on iTunes and other podcast players as well.

Today's Raffle

Today we are raffling a Nutribullet blender to make yummy fertility smoothies, and yummy, all-natural skin care, free of toxins that mess up your hormones!

The Balance Travel Kit is courtesy of AnnMarie Gianni Skin Care, and it's made for normal skin types, with the highest quality ingredients.

AnnMarie is also offering a generous discount to EVERY woman reading this. Get a sample kit for your skin type for just $10, plus get a $10 coupon towards a future purchase, plus a Toxin Free Home Guide (very important for fertility) too.

About Stephanie

To learn more about Stephanie Risinger, click here to visit her website. You can also follow her on:

Facebook

Twitter

Instagram

ITunes

We put all of Stephanie's information together in a handy sheet, print-able for you. You can get a copy by using the button below:

We welcome your comments and questions below!

Nutrition And More For A Healthy Cycle With Caroline Zwickson

Caroline Zwickson

Welcome to Day 5 of Fertility Week!

Caroline Zwickson is a fertility coach originally from Germany and has been living in the US for 16 years. She holds a Masters in Counselling Psychology and studied dreams, imaginations, and how to help people cultivate awareness for that and integrate it into their lives in order to create more wholeness. She did her Masters’ thesis on women and mind-body connection and looked into how women experience emotions like fear, joy and anger in their bodies, and how they can use the body to work with those emotions.

After graduating she slowly made her way into life coaching because she was passionate about helping people figure out not only why they're stuck but also what they can do about it, taking that future oriented outlook of life and really thinking about life in a positive way. Her focus in the coaching world is to help women create a fertile life; prepare them for a healthy pregnancy.

She had hormonal imbalances after coming out of the birth control pill and this experience made her dive deeply into women's hormones. She figured out a natural and holistic way to heal her hormone imbalances. The positive effects she experienced made her want to help other women. 

In this interview, we’re talking about:

  1. Nutrition and balancing hormones
  2. Our thoughts and their effects on our bodies
  3. Movement and exercise
  4. The luteal phase and blood sugar balance
  5. Supplements
  6. Diet and food sources

Access Today's Interview

You can listen to today's interview through the player below, or through our podcast channel, Women's Wellness Radio. Our podcast is available for subscription on iTunes and other podcast players as well.

About Caroline:

To learn more about Caroline Zwickson, click here to visit her website.

You can also follow her on:

Facebook

Twitter

Instagram

Today's Raffle:

For today’s raffle, Caroline Zwickson is giving away her fall-cleanse workbook, and our sponsor Nutribullet donated another awesome kitchen blender.

Caroline's beautiful, info-packed 62-page workbook that includes: 

  • An introduction to fall cleansing with a special focus on your lungs and your colon. The goal is to eliminate congestion and optimize elimination.
  • Small daily exercises & action steps to promote emotional well-being, strength, resilience, and feeling calm and beautiful!
  • Tips for how to overcome cravings and constipation (without your morning coffee)
  • A shopping list packed with delicious, fresh, and invigorating foods
  • Menu ideas and suggestions for how to keep things easy, simple and delicious
  • lots and lots of amazing recipes that brighten up your day and make you feel amazing from the inside out

We put all of Caroline's information together in a handy sheet, print-able for you. You can get a copy by using the button below:

We welcome your comments and questions below!

Chinese Medicine And Self Care for Fertility With Heidi Brockmyre

Welcome to Day 4 of Fertility Week!

Heidi Brockmyre is a fertility expert and acupuncturist and has been practicing for over 8 years. She runs a fertility acupuncture clinic in San Diego and has created an online program to teach women how to use Chinese medicine tools at home.

In this episode, we talk about:
1.    Principles of Chinese medicine
2.    Difference between acupuncture and acupressure
3.    Tools to help bring body imbalances back into balance
4.    Protocols Heidi teaches in her online program
5.    Connection between sperm quality and miscarriages
6.    Case studies of women who conceived naturally despite being told they couldn’t by their doctors

Access Today's Interview

You can listen to today's interview through the player below, or through our podcast channel, Women's Wellness Radio.  Our podcast is available for subscription on iTunes and other podcast players as well.

Resources from Heidi:

Free Fertility Self-Acupressure Instructional Video
 

To learn more about Heidi Brockmyre, you can find her on her website and follow her on:
Facebook
Twitter

Today's Raffle:

Today we are again raffling a Nutribullet blender to a lucky winner, plus a two pack of Chinese herbal fertility teas from Pacific Herbs.  These formulas, the Fertility Tea Herb Pack for Women and the Sperm Boost herb pack for men, are highly concentrated and easy to take.  The retail value of each is $60 for a one month supply.  These formulas were designed and produced by Chinese Medicine practitioner, Cathy Margolin.

We put all of Heidi's information together in a handy sheet, print-able for you. You can get a copy by using the button below:

Mind Your Sperm & Egg With Bridgit Danner

Welcome to Day 3 of Fertility Week!

Our speaker today is...me!  I'm so excited to share with you my expertise on sperm and egg.  

There are many factors threatening the health of our sperm and eggs: radiation, toxins, inflammation, oxidation, and more.  I encourage you to learn the foundational habits to protect your sperm and egg and ensure your fertility.

Even if you've been told you have low sperm count or 'old eggs' there is still much you can do to increase your pregnancy odds!

We also talk about:

1.       Diet for optimal egg and sperm quality

2.       Combating stress when dealing with infertility

3.       Exercise for fertility

4.       Supplements to improve egg and sperm quality

Access My Interview Here:

You can listen to my interview through the player below, or through our podcast channel, Women's Wellness Radio.  Our podcast is available for subscription on iTunes and other podcast players as well.


TODAY'S RAFFLE IS FOR ONE NUTRIBULLET AND 1 MEMBERSHIP TO MY PERFECT PERIODS COURSE ($297 VALUE).

Two Fertility Books for You, on sale this week!

Today is an extra special day for me as my new book, Amazing Eggs: How To Naturally Improve Your Fertile Egg Quality, is being released!

For five days only, Nov 9- 13, the Amazing Eggs title will be available for free on Kindle. My second edition of Making Super Sperm will be available for $.99 November 10-13.

You can purchase either through the links above.  These are Kindle books, but if you don't have a Kindle you can still purchase the books and download a Kindle Reader app for your computer, tablet or smartphone.

One last thing...as a thank you to those who leave a review of either book, you can enter to win a private consultation with me ($395 value)!  Review two books and get two entries!  Learn more/ enter raffle here.


Perfect Periods for Fertility Webinar

Join me for a special webinar where you can ask questions and learn more about creating a healthy menstrual cycle through healthy habits.

You MUST have a 'mostly normal' cycle to get pregnant!  It doesn't have to be perfect, but enough factors need to be in play for a successful ovulation, luteal phase and pregnancy.

Register Here.  Let's Get You Figured Out!

We put all of the information I shared in this interview in a handy sheet, print-able for you. You can get a copy by using the button below:

Thanks for listening!
Bridgit Danner, Founder of Women's Wellness Collaborative

Making Super Sperm & Amazing Eggs Book Raffle

Two Fertility Books for Your Success!

I feel like a proud parent with two new babies being delivered!  

My first Kindle book, Making Super Sperm: Overcome Male Factor Infertility, Prevent Miscarriage and Make Super Healthy Babies, Naturally, is now in its second edition.  And my new book, Amazing Eggs: How to Naturally Increase Your Fertile Egg Quality, is now ready. 

On the dates November 9-13, 2016, Amazing Eggs will be free on Kindle! On November 10-13, 2016, Making Super Sperm will be available for $.99. Use the blue links above to purchase either! 

See information on a juicy raffle for purchasers below!

These are both Kindle books, but if you don't have a Kindle you can just install a Kindle app on another device to read the books.

Please click here to watch a short video on how to get a Kindle reader for a non-Kindle device.

Raffle!

I really appreciate your feedback on the books.  Just be honest, and your review helps me in many ways!  It also helps other women in your shoes find the help they need.

As a thank you for your purchase and your review on Amazon, I'm hosting a raffle for a private consultation with me, valued at $395.  I will draw the name for the winner on December 15, 2016.  

To write a review, you must be logged into Amazon.  There are two ways to do it:

  1. You can write in on your Kindle after reading. If you swipe past the last page you'll get the option.
  2. You can open up the book title in Amazon, click on the customer reviews, and scroll down. You'll see an option to write a review. Here are the book links: Amazing Eggs,  Making Super Sperm

If you review both books, you get two entries!

I have been a practitioner for 12 years and have treated thousands and thousands of women. I would love to give you insight on your case if you're the winner!!

After you've written your review, enter raffle here.

Thanks and good luck!  Bridgit

Are Food Sensitivities Preventing Your Pregnancy? With Sarah Clark

Welcome to Day 2 of Fertility Week!

Sarah Clark is a certified life coach with accreditation from the International Coaches Federation and a health coach with training from the Institute for Integrative Nutrition. At 28 years old, she was diagnosed with premature ovarian failure and accepted the diagnosis and had both of her kids through IVF. Years later she realized the root cause of her infertility was food intolerance.

Later, while working in HR, she took life and health coaching courses because she was bringing coaching to the corporate environment and found out how food affects the body. She learnt that she had food sensitivity and changed her diet and lifestyle, and in a few months her health began to improve.

Sarah Clark is the author of Fabulously Fertile: Supercharge Your Fertility Naturally, a fertility cookbook for couples struggling with infertility.

Access Today's Interview

You can listen to today's interview through the player below, or through our podcast channel, Women's Wellness Radio.  Our podcast is available for subscription on iTunes and other podcast players as well.

In this interview, we talk about:

1. What happens to our bodies when we eat food we are intolerant to

2. Tests for food sensitivity/intolerance i.e. Ige test, Igg test, MRT test, ALCAT test

3. Involvement of male partners in the fertility journey

4. Restoring/healing a damaged system

5. Gut healing foods and Sarah's recommendation for probiotics

6. Tips for home cooking

7. Which kind of fish to eat

8. The connection between gluten and premature ovarian failure

Daily Raffle:

For today’s raffle, Sarah Clark will be giving away her Fertility Preparation Program valued at $297. It includes professional gourmet chef prepared recipes, supplement and essential oil recommendations. 

Nutribullet is also giving away a free 'nutrient extractor' in the daily raffle. Thanks, Nutribullet!

Sarah Clark’s Resources:

1.    Free 3-Day Fertility Diet Challenge

2.  Fab Fertile Support Group on Facebook

3.    A recently launched Free Guided fertility Visualization download

We put all of Sarah Clark's information together in a handy sheet, print-able for you. You can get a copy by using the button below:

Thanks for listening!  Feel free to post any comments or questions below.

Bridgit Danner, Founder of Women's Wellness Collaborative.

Seven Keys to Fertility Into Your 40s With Dr. Anna Cabeca

Welcome to Day One of Fertility Week!

Our first speaker is Dr. Anna Cabeca, an OB/GYN from Georgia. She studied obstetrics and gynecology at an osteopathic medical school and took on holistic treatment approaches of empowering the body to heal itself. 

Dr. Cabeca was diagnosed with premature infertility, premature ovarian failure, early menopause and irreversible infertility. She was told by her doctors that the only way she'd have a child was a chance with egg donation.

"Post-traumatic stress, chronic stress, daily stress, environmental toxins, toxic relationships and physical disease can all impair our fertility."

She traveled the world and started using maca while in Peru and later created her product Mighty Maca

In this interview, we talk about:
-    The 7 keys to fertility
-    Detoxification
-    Managing through setbacks and losses
-    Diet to improve chances of getting pregnant
-    Women and hormones past the age of 35

Access Today's Interview

You can listen to today's interview through the player below, or through our podcast channel, Women's Wellness Radio.  Our podcast is available for subscription on iTunes and other podcast players as well.

Free Goodies!

Dr. Cabeca is giving away free gifts to our community, and you can find them here.

These juicy gifts include:  

  • The Super Secret Hormone, Do You Have Enough? (Online Quiz)
  • $10 of Mighty Maca greens powder (her own formulation!)

Today's Raffle

You can also enter today's raffle for a chance to win her brand new vulva cream, Julva. The product has a retail price of $59.95.

We are also raffling a kitchen essential, a Nutribullet blender! A big thanks to Nutribullet for the donation.

 

Bonus Video!

Please check out the video below, where I make a fertility smoothie with a Nutribullet blender and Dr. Cabeca's Mighty Maca powder.

Learn how to make a delicious and nutritious smoothie to benefit fertility!  In this video, we use a Nutribullet blender and Dr. Anna Cabeca's own Mighty Maca product.

We put all of Dr. Anna Cabeca's information together in a handy sheet, print-able for you. You can get a copy by using the button below:

Thanks for listening!

Bridgit Danner, Founder of Women's Wellness Collaborative

Ten Tips for PMS

As I prepared for this article, I googled “tips for PMS.”  Some suggestions were basic but good, such as stopping smoking.  Others were very disappointing, like use ibuprofen for cramps or take antidepressants for severe symptoms.  Yes those are solutions, but only temporary ones.  They don’t get to the root of your PMS problem.  And for actual prevention, that’s what you need.

PMS, or premenstrual syndrome, was first defined as a group of symptoms with no known cause that arises before or during your menstrual cycle.  In our modern culture, it’s become a common term and an expected part of having a period.

PMS is actually not a required part of your life, and it does have a cause: low progesterone / estrogen dominance.  Why you get into this pattern will vary with each woman, but there are a few main culprits.  

If you’d like to find out your main cause, we’d love for you to take our “Why is My Period So Unfun?” Quiz.  Here’s the link for that.

For today I’m going to give some of my best tips for PMS I’ve learned over my 12 years working with women.

1. Drink Water

Ok, this one may seem too easy.  You drink it everyday.  But if you aren’t getting enough water for your cells to function properly or for your body to detoxify, you can have symptoms of PMS.  

Some of my clients have relieved their symptoms just by making sure to drink eight 8 oz. glasses of water per day in the week before their period.  

Ideally we should all drink that much pure water everyday.  Tip:  start right away with a glass in the morning, and keep water near you to sip between meals all day.

2.  Get More Magnesium

Magnesium is a mineral that we need to make progesterone in the second half of our cycle, and the we need to prevent menstrual cramps.  

Food sources of magnesium include sunflower seeds, beans, nuts, dark leafy greens, avocado and dark chocolate!  That’s often why you crave it around your period!

If you are thinking, “well I take a multivitamin,” check the amount you’re getting on your bottle. Magnesium is very bulky and the RDA (recommended daily allowance) of 400 mg of magnesium can’t fit in a one-a-day pill.  

We will soon be providing this in our prenatal pack. Stay tuned through our newsletter to find out when it’s ready! 

3. Take Fish Oil

Fish oil is anti-inflammatory, and quelling inflammation allows your cells to receive hormonal signals.  Translation: your hormones won’t be going wack-a-doodle.  Fish oil also prevents inflammation that can cause cramps.  And it helps regulate the immune system in cases of autoimmunity that can be involved in female disorders such as endometriosis.  

My ‘big three’ cures for menstrual cramps are water, magnesium and fish oil.  Take caution not to overdose on sugars (see tip #8) when you add in these three beneficial substances.

Take 1,000 of high-quality fish oil per day.  We will soon be providing this in our prenatal pack. Stay tuned through our newsletter to find out when it’s ready! 

4. Eat Fiber

Fiber is an unsung hero for hormones.  To have balanced hormones, you need to clear out old hormones.  How do you do that?  You need to support your liver and digestive tract.  

Fiber helps you move your bowels so toxins aren’t reabsorbed.  It also supports a healthy gut microbiome (the community of organisms in your digestive tract) so that you make vitamins and brain chemicals, which further keeps you balanced. You also get all the good stuff out of food through a healthy gut.  If I haven’t totally convinced you yet, fiber keeps your gut healthy.  An unhealthy gut is a major source of inflammation, which as you learned is no bueno for your hormonal health.

I’m not talking about that weird fiber you buy from the drugstore and mix into water.  Aim for eight different sources of fiber a day from a variety of leafy veggies, root vegetables, fruits and gluten-free whole grains and seeds.  In a week, aim for twenty different sources.  The more variety is the better, so try new foods from the produce section and from your farmers’ market.

You want to get 30 gm of fiber a day, which is kind of a lot.  I get extra by adding hemp seed and chia seed to my smoothies.

5.  Dose Up on Vitamin B6

Vitamin B6 is a power compound for women’s health. B6 is needed to make progesterone in the second phase of your menstrual cycle. If you are deficient, you could end up with PMS, a short cycle or spotting. This factors into fertility issues as well.

If you take a good-quality multivitamin, you are getting a dose of B6.  But if you have severe PMS, you may want to try a high dose for a few months, along with some of the other tips in this article.

Some food sources of B6 are brown rice, liver, beef, lentils, tuna, banana, cashews, cabbage and turkey.

The RDA for B6 for women in their childbearing years is 1.3 mg.  I would try taking 100 mg a day for 3 months.  You can use the same dose (divided into 25 mg doses) for morning sickness.

6.  Try Borage Oil

Borage oil is derived from cold-pressing the seeds of the borage, or starflower, plant.  This oil is anti-inflammatory, anti-oxidant and is high in GLA (gamma-linoleic) fatty acids.  You may have heard of using evening primrose oil for PMS, and that is good too, but borage oil is higher in GLA; it’s the highest of any seed oil.

It may be that, like black cohosh, it’s the potent anti-inflammatory and antioxidant properties of borage oil that enable your glands and organs to function correctly, thus alleviating PMS.

I recommend 1 capsule a day in the two weeks before your period.

7.  Get Sleep

When you sleep, you heal.  You make growth hormone and repair tissues. When you don’t sleep, you get cranky and have food cravings.  Then you eat a doughnut, feel guilty and feel sick.  

When you are trying to fix PMS, you want to create as much stability as possible in your body. This makes the changes that come with a menstrual cycle much easier to endure.  

So please get about eight hours of sleep each night.  Some of us need a bit more, and some a bit less.  Your sleep timing is also important.  At 10 PM your adrenal glands start to repair, so you want to be sleeping like a beauty by then.

8.  Avoid the Sweet Stuff

What do processed sweets and starches, pumpkin lattes and wine have in common?  They all disrupt your blood sugar and contribute to PMS.  I know it’s not what you want to hear, but it’s so, sister.

When your blood is often high is sugars, your cells block more sugars from coming inside.  This is called insulin resistance.  (Insulin is the hormone that helps delivers the sugars.)  This insulin lingering in your blood can cause increased production of testosterone, which converts to estrogen, and now you have that estrogen dominance / low progesterone state of PMS.

I invite you to spend a full menstrual cycle avoiding the sweet stuff and trying these other tips and see what happens in your cycle.  If you think about giving up lattes forever, it’s too much.  But you can commit to a month, and once you fall off the wagon and symptoms resurface, it’s much easier to choose to avoid the sweet stuff.  

If you are going to eat a processed carbohydrate or sweet, pair with protein, fat and fiber so it won’t spike your blood sugar as much.

Tips 9 & 10 involve acupressure and essential oils

and are brought you, in video form, by my friend and colleague, Brodie Welch, LAc.  Enjoy!

What are YOUR best tips for PMS?  We'd love to read them in the comments below!  
Have a friend who is struggling with PMS?  Please post this article on social media and tag her.

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Benefits of Black Cohosh

 Black Cohosh Root

Black Cohosh Root

Black cohosh is a root herb that is frequently used for menopausal symptoms, but it is a major help to fertility too.  Many women are trying to conceive at an older age, and thus are in perimenopause (the ten year period before menopause.) So black cohosh may just be the perfect herb for the older mama, and can benefit the younger mama too.

The mechanism with which black cohosh acts on female hormones is unclear.  It is documented to have an anti-inflammatory and antioxidant effect on the body, but how it alleviates hot flashes is unclear.  It has been found to have an effect on the central nervous system and modulate dopamine and serotonin.  It is also observed to have an effect on the hypothalamus-pituitary axis (HPA), the command center of the endocrine system.

In a 2012 study by Nadaoka, Yasue, Sami, and Kitagawa, extract of black cohosh improved markers of acute stress handling.  Could it be that black cohosh, in helping your body handle stress, decrease inflammation and prevent oxidation allows for better hormone production?

In a 2013 study conducted in Egypt on 100 women with PCOS, Black Cohosh outperformed the fertility drug Clomid, producing more favorable changes in LH level and FSH/LH ratio. In women with PCOS, often the ratio of LH (luteinizing hormone) to FSH (follicle stimulating hormone) is 3:1, whereas in healthy women it is about 1:1. This change in the LH to FSH ratio in PCOS cases is enough to disrupt ovulation and fertility. 

Black cohosh has been used successfully for PMS, insomnia, menstrual cramps and menstrual irregularities.  

Due to modern stressors, today even women in their 20s can have hot flashes.  I think black cohosh is an herb worth exploring, especially if you’ve been told you have low estrogen or have experienced some of the symptoms I described above.

When we treat hormones, we always need to look at root causes as well.  If you have not yet taken our Hidden Hormone Stressors quiz, we invite you to do so here!

Sending Love for Your Hormones, Bridgit