This One Is For The Ladies

Ok ladies if you suffer from PMS or are experiencing menopausal symptoms, this post is for you!

These conditions respond very well to improvements in your diet & lifestyle. I will walk you through which foods to incorporate into your diet, which foods to avoid & I will suggest nutritional supplements & lifestyle recommendations to help support you.


PMS: Ladies, we are all familiar with the series of symptoms that seem to creep up on us at a particular time each month. What you may not know is that these symptoms can be linked to a deficiency of essential fatty acids, Vitamin B6, an under active thyroid, allergies & hypoglycemia. PMS is actually aggravated by these conditions. For this reason, it’s imperative to seek expert assistance (ME!) to determine where you may be nutritionally deficient.   


PMS Symptoms: lowered energy levels, altered sex drive, fluid retention, breast enlargement, headaches, pelvic pain, bloating as well as psychological changes producing irritability, anxiety, depression & moodiness


Food Recommendations: A natural diet consisting of NATURAL, LIVE FOODS! Include whole grains, dark leafy green vegetables & other veggies, good quality proteins (legumes, nuts, seeds, fish & eggs) and some fruits into your diet. Drink plenty of water and be sure to include soothing herbal teas.



  • Non-organic meat that can be tainted with growth hormones & antibiotics that will aggravate PMS symptoms.
  • Limit consumption of refined sugar
  • Decrease or eliminate milk and dairy products which promote inflammation in the body which will aggravate symptoms.
  • Limit caffeine containing foods and beverages such as coffee, tea and chocolate. The more caffeine consumed the greater the severity in symptoms.
  • Decrease salt & alcohol consumption



  1. A high quality, whole foods multi vitamin
  2. vitamin C
  3. vitamin E is helpful in reducing pain & fluid retention
  4. Flaxseed oil
  5. Calcium & Magnesium (magnesium helps reduce PMS symptoms)
  6. B Complex with high dose B6 which helps clear water through a diuretic effect on the kidneys
  7. Ginger root acts as a circulation aid & mild stimulant & helps in getting some of that retained water moving
  8. Valerian root or catnip tea will provide some relaxation when there is general anxiety or irritability



  • Regular exercise is important in reducing PMS symptoms
  • Avoid stressors, irritants and other stimulants
  • Please stop using regular brands for your feminine products ex. Always, Kotex etc. Switch to organic products such as Natura that is free of bleaching, dioxins and chlorine which have a strong link to endometriosis. Consider other products such as the Diva Cup or Luna Pads. For more information please visit
  • Consider seeing a Nutritionist or Homeopathic Doctor for your premenstrual symptoms


MENOPAUSE: Is a transitional period which happens in the middle years of a woman’s life and signals the end of reproductive function. As body systems seek to restore a balance with less and less estrogen, many of the characteristics attributed to menopause are likely to appear. 


MENOPAUSAL SYMPTOMS: hot flashes, nervous symptoms, insomnia & night sweats

Did you know? Stress & smoking accelerate menopause! A good diet with supportive nutritional supplements & stress management may help delay the onset of menopause or reduce the symptoms when they do occur. 


FOOD RECOMMENDATIONS: The focus should be on LIVE, NATURAL, GOOD QUALITY FOOD. A diet that consists of quality protein & Vitamin B rich foods (fish, eggs, whole grains, legumes, nuts & seeds). Water is key to help maintain a body that is vital and young.


AVOID: Sugar, sweets, alcohol, caffeine & red meat which are all main triggers of hot flashes. Focus on healthy fats such as avocados, raw nuts & seeds and avoid an excess of saturated & hydrogenated fats & chemical toxins.



  1. Vitamin E
  2. B complex
  3. Flaxseed oil
  4. Evening primrose oil
  5. Calcium/Magnesium & Vitamin D for hot flashes, irritability & night sweats
  6. Valerian root for insomnia & irritability
  7. Phytoestrogens (Non-GMO soy products & Mexican yam extracts)

These nutrients support the female glandular system. 



  • Regular exercise is the most important because it strengthens the bones & improves the metabolism of Calcium.
  • Adequate sleep because menopause is a time of lowered energy.
  • Water! Water! Water!
  • Stress management (regular spa visits, frequent massages, spending time outdoors, anything that is for YOU & anything that decreases stress levels)
  • Consider seeing a Nutritionist or Homeopathic Doctor for your menopausal symptoms

Consider consulting a Registered Holistic Nutritionist for these conditions as your symptoms can be managed through improved nutrition & lifestyle changes. A Nutritionist can help restore balance to your Glandular/Endocrine system naturally and effectively.

-Valerie Piccitto, RHN

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