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WellAdvice with Dr. Keith Horinouchi

Dysmenorrhea
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DIET RECOMMENDATIONS
1. Eliminate sugar, refined carbohydrates (white bread, pastries, cookies, candy), caffeine and alcohol
2. Eliminate food allergies and possibly eliminating all dairy products may help as well
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POSITIVE LIFESTYLE RECOMMENDATIONS
Physical Activity
2. 30 minutes of physical exercise daily such as walking, jogging, swimming, cycling, aerobic dancing or gardening
3. 10-15 minutes of resistance training using light weights for maintenance of muscle tone, twice weekly

Good Health Habits
1. No smoking, alcohol or drugs
2. 7-8 glasses of pure water per day
1-2 glasses upon waking; 1-2 glasses between meals; drinking during meals discouraged: 1/2 hour before or 1 hour after meals
3. 7-8 hours of restful sleep per night
4. Get adequate amounts of sunlight and fresh air daily
5. Moderation in everything
6. Trust in God

Stress Management
1. Deep breathing exercises
2. Prayer and meditation
3. Relaxing hot baths, sauna and massage
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NUTRITIONAL SUPPLEMENTS
1. Magnesium citrate or taurate (preferrably chelated magnesium, do not use oxide) 500 750 mg before bedtime
2. Pyridoxal 50 mg (pyridoxal-5 phosphate or pyridoxine) 100 mg 3 times a day
3. Or try Bromelain 250 500 mg 3-4 times per day on an empty stomach
4. Essential fatty acid capsules, evening primrose oil or fish oil or flaxseed oil, 2 capsules 2 time per day

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