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WellAdvice with Dr. Keith Horinouchi

PMS
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Premenstrual syndrome

DIET RECOMMENDATIONS
1. Eliminate sugar, refined carbohydrates, caffeine and alcohol from diet.
2. Eliminating dairy products may be helpful. Also consider working with any food allergies.
3. Eliminate any foods that you may have a special craving for, i.e. chocolates
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POSITIVE LIFESTYLE RECOMMENDATIONS
Physical Activity
1. 30 minutes of physical exercise daily such as walking, jogging, swimming, cycling, aerobic dancing or gardening
2. 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
2. Daily walks
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NUTRITIONAL SUPPLEMENTS
1. Take a high potency multivitamin/mineral supplement (Basic Preventive 5)
2. Vitamin B6 (pyridoxal 50mg) 50 mg 1-3 times per day
3. Magnesium 500-600 mg before bedtime. Best if taken at least 1 week before expected period
4. Essential fatty acids such as borage oil capsules or evening primrose oil capsules 2 capsules 2 times per day

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