A guidebook for dealing with pms {part 1 dietary changes hypoxic ischemic encephalopathy mri findings} the trotter family

And truly, I never thought I would blog about this. But someone recently asked me for advice on dealing with hypoxic ischemic encephalopathy mri findings PMS. I didn’t know the specifics of her situation (PMS symptoms run the gamut of the physical and emotional), so I just threw everything I had at her, hoping something would stick. My husband looked at my list and told me that hypoxic ischemic encephalopathy mri findings it could help a lot of people and that I hypoxic ischemic encephalopathy mri findings should turn it into a blog post.

I would also recommend that you start slow. You want your changes to be sustainable over the long hypoxic ischemic encephalopathy mri findings run. I’ll be sharing a lot of options here. Starting small and getting a handle on just one or hypoxic ischemic encephalopathy mri findings two things first, before adding anything new, can go a long way in making these changes permanent hypoxic ischemic encephalopathy mri findings lifestyle changes.


And that’s what you want – permanent changes. You won’t be able to sustain the benefits if you can’t sustain the habits.

I would also encourage you to be patient. Your mind and your body will improve in response to hypoxic ischemic encephalopathy mri findings your changing choices, but it takes time, sometimes a lot of time. In my experience the physical symptoms improved long before the hypoxic ischemic encephalopathy mri findings mental symptoms improved, but they did improve over time. Some sources say to wait at least 3 months before hypoxic ischemic encephalopathy mri findings expecting meaningful change – that’s how long our hormonal systems need to adjust.

Ok, now that that’s done, here’s a little medical definition of PMS, according to my OB-GYN friend: “ovulation is marked by massive progesterone surge, and progesterone stays elevated until just before the next menses. Hence the ‘premenstrual’ syndrome is more accurately a ‘post-ovulation-syndrome.’ progesterone causes fluid retention, can be associated with irritability and depressed mood, and in general is a pain in our heads!”

I have a history of an eating disorder, and for years I ate a highly unbalanced, carb-heavy, nutrient-light diet. However, I paid very careful attention to my eating when I hypoxic ischemic encephalopathy mri findings was pregnant and nursing, because someone else’s well-being was depending on me. But when I was done with those precious childbearing years, I let a lot of my healthy eating habits lapse. This has been especially true in the midst of stressful hypoxic ischemic encephalopathy mri findings overseas living. So believe me when I tell you, I had a lot of room for growth.

I had developed a dependence on coffee in language school hypoxic ischemic encephalopathy mri findings and over the years had increased my intake to 3-4 cups per day. That’s how much I needed to get through a day. Now that I’ve given it up, I realize what a large amount of caffeine I was hypoxic ischemic encephalopathy mri findings consuming. And interestingly, now that I don’t drink coffee, I actually have the energy to make it through my hypoxic ischemic encephalopathy mri findings days without coffee.

But it was so hard for me to give up hypoxic ischemic encephalopathy mri findings the caffeine! It took me a full 2 months to cut out hypoxic ischemic encephalopathy mri findings all the coffee. I cut out a cup at a time and waited hypoxic ischemic encephalopathy mri findings for my body to adjust. It basically took me two weeks to adjust to every hypoxic ischemic encephalopathy mri findings cup (or half cup) that I cut out. I was tired all the time and got a lot hypoxic ischemic encephalopathy mri findings of headaches. Eventually I was able to switch to decaf coffee.

I love a hot drink. It’s so comforting. But these days you’ll find me drinking either that decaf coffee or various hypoxic ischemic encephalopathy mri findings herbal teas. My favorite herbal teas are peppermint, spearmint, chamomile, and rooibos (red). These teas are all supposedly good for anxiety. Even if they have no positive effect on anxiety, at least they are all caffeine-free and thus have no negative effect.

After I gave up coffee, I drank black tea (which has less caffeine than coffee) on vacation and noticed a marked increase in anxiety that hypoxic ischemic encephalopathy mri findings week/month. And then there was that one boiling hot april morning hypoxic ischemic encephalopathy mri findings without electricity when I drank an iced coffee trying to hypoxic ischemic encephalopathy mri findings cool off. I thought I would be fine, but my body reacted really badly to the caffeine. My heart began to race, my breathing sped up, and I felt flushed all over (the opposite feeling from what I was going for), so I really do avoid regular coffee.

Just like the coffee, the sugar and processed food consumption sneaked up on me. I was busy homeschooling four kids and running a website. I began depending more and more heavily on packaged foods hypoxic ischemic encephalopathy mri findings for myself and my kids, simply because it saved time. Super sweet yogurt drinks, packaged crackers or cookies, lots of white pasta and canned sauces.

Unfortunately, the pancreas usually overshoots. That’s because it is sensing the rate of the blood hypoxic ischemic encephalopathy mri findings sugar rise, not the amount of sugar. (I will refrain from geeking out over calculus here.) our bodies don’t know that the sugar intake will stop; they just know that the blood sugar is rising too hypoxic ischemic encephalopathy mri findings rapidly for safety. So the pancreas dumps too much insulin into our systems.

This leads to a blood sugar crash. Blood sugar drops below the normal level, making us hungry again very quickly and also making us hypoxic ischemic encephalopathy mri findings moody. So we reach for something sugary again. When we eat this way, we are willingly putting ourselves on an emotional roller coaster. We end up snapping at our families, and they don’t deserve to be snapped at simply because we haven’t taken the time and attention to nourish ourselves well.

Alternatively, if we can’t get to food when our blood sugar drops low, our adrenal glands will work to increase our blood sugar hypoxic ischemic encephalopathy mri findings without food consumption. This is quite an elegant system, but when we abuse it by depending on it on hypoxic ischemic encephalopathy mri findings a daily basis, we can wear our adrenals out. (caffeine is another one of those adrenal stressors, and depending on it to get through your day is hypoxic ischemic encephalopathy mri findings another way of wearing out your body.)

• refined grains. I stopped eating packaged crackers (there are some really yummy ones here, but they are all made with a lot of white hypoxic ischemic encephalopathy mri findings flour and sugar). I stopped eating pringles (in years past I could down half a can in hypoxic ischemic encephalopathy mri findings one sitting, especially when I was really hungry). I will occasionally eat popcorn with a movie. I eat tortilla chips with our favorite bean soup probably hypoxic ischemic encephalopathy mri findings once a week.

• yogurt. I stopped drinking sweetened yogurt drinks and stopped eating regular hypoxic ischemic encephalopathy mri findings sweetened yogurt. I started buying an unsweetened yogurt (made locally here). It was so sour at first I could hardly stand hypoxic ischemic encephalopathy mri findings it, but I forced myself to keep eating it. Now it tastes only slightly sour to me. I’m sometimes able to find unsweetened kefir here locally too. (kefir is a fermented dairy drink with more probiotics than hypoxic ischemic encephalopathy mri findings yogurt, but it definitely still tastes sour to me.)

I’ve heard it called “carbage” — a clever combination of “carbohydrates” and “garbage.” but you can’t just cut out sugar and refined carbs; you have to add in the good stuff too. Protein, fat, and fiber blunt your blood sugar response to any carbs hypoxic ischemic encephalopathy mri findings you might eat. They keep you feeling full longer and supply sustained energy hypoxic ischemic encephalopathy mri findings over several hours. This will help with the moodiness and irritability.

I will be honest with you. I made mistakes on this road. When I first cut the carbs, I suddenly couldn’t find enough to eat. Everything I had been eating was processed or taboo in hypoxic ischemic encephalopathy mri findings some way. I was afraid to eat nearly everything except eggs, yogurt, chicken, and nuts. I was afraid of the dangerous, hidden carbs in everything. I wouldn’t even eat complex carbs. That made for a hungry, hangry momma.

It also made me accidentally lose some weight, weight I probably shouldn’t have lost. (I have since regained it.) I was so afraid of foods that could potentially make hypoxic ischemic encephalopathy mri findings me sick again. I developed so much anxiety around food, and that just added to all the anxiety in my hypoxic ischemic encephalopathy mri findings life. I kept thinking of food as potential poison rather than hypoxic ischemic encephalopathy mri findings nourishment. It took me a while to relearn how to eat hypoxic ischemic encephalopathy mri findings complex carbs.

And here’s what constitutes a complex carb: beans, vegetables, and the occasional whole grain. Complex carbs are not, as I thought in high school, a dish of pasta or a bowl (or bag) of pretzels. Complex carbs are slow-burning. The fiber in beans and vegetables is especially nourishing to hypoxic ischemic encephalopathy mri findings our systems. (in my opinion, whole grains don’t offer the same amount of nutrition as beans and hypoxic ischemic encephalopathy mri findings vegetables.) but when I first started on this healthy eating journey, I was even afraid to eat them. Now I find that I feel so much better when hypoxic ischemic encephalopathy mri findings I do eat enough plant foods. So don’t be like me. Eat your veggies and beans.

In fact, my anxiety and breast tenderness spiked even higher when I hypoxic ischemic encephalopathy mri findings first cut out the carbs. I could tell the very instant I ovulated, because my hormones shifted, my progesterone soared, my anxiety spiked, and strong breast pain appeared out of nowhere. What I eventually figured out was that I was depending hypoxic ischemic encephalopathy mri findings too much on animal products. The first form of plant fiber/protein I added back in, as a way to counter all those animal foods, was beans. I found that when I put the beans back in, the breast tenderness very quickly subsided.

I know that we are “supposed” to get a lot of our proteins and essential fatty hypoxic ischemic encephalopathy mri findings acids from fatty fish, but I will again be honest and tell you that hypoxic ischemic encephalopathy mri findings fish is not one of my favorite things. I wish I could like it, but at this point, I don’t, and it’s not worth it to me to try to force hypoxic ischemic encephalopathy mri findings myself. Neither do I like taking fish oil. It makes me gag and burp. I figured that out several years ago when I was hypoxic ischemic encephalopathy mri findings looking into natural ways to prevent migraine headaches. But if you like fish or fish oil, more power to you.

Something I’ve noticed is that if I eat a lot of hypoxic ischemic encephalopathy mri findings fatty meat in a month (like sausage), or if I don’t eat enough vegetables, I have more pre-menstrual breast pain. So while I’m not afraid of eating fat, and while I get a lot of fat from my hypoxic ischemic encephalopathy mri findings nuts and seeds, I have noticed that the fatty meat affects my body. So watch how various animal products affect you, and cut down on the ones that most noticeably make hypoxic ischemic encephalopathy mri findings your symptoms worse.

Another upside to all these dietary changes (and I don’t know whether that’s the reduced sugar intake or the increased healthy fat hypoxic ischemic encephalopathy mri findings intake or both) is that pre-menstrual breakouts have lessened. My main complaint wasn’t acne, but I did break out in the week before my hypoxic ischemic encephalopathy mri findings period, sometimes painfully so. That happens much less now. I never would have undertaken such extensive life changes just hypoxic ischemic encephalopathy mri findings for the acne, but it sure is a pleasant side effect.

A note about some things I haven’t done: I haven’t asked my helper to change the way she cooks. She makes us one asian dish per day, and know she puts sugar and maybe even MSG in hypoxic ischemic encephalopathy mri findings the chicken, and she cooks the chicken in soybean oil. I have not known how to approach this issue from hypoxic ischemic encephalopathy mri findings a culturally appropriate standpoint. Friends who have tried to have these conversations with their hypoxic ischemic encephalopathy mri findings helpers have often run into difficulty. So at this point I just eat the meat dish hypoxic ischemic encephalopathy mri findings without the rice and figure I’m doing the best I can in other areas of hypoxic ischemic encephalopathy mri findings my life.

A word about eating out: I don’t stress about this either. I just choose the best option I can find. That usually means something with either a lot of protein hypoxic ischemic encephalopathy mri findings or a lot of vegetables, or both. For a time I found that it was best for hypoxic ischemic encephalopathy mri findings me to take little containers of nuts everywhere I went hypoxic ischemic encephalopathy mri findings just to be on the safe side (and because I was constantly hungry). Or I ate something with protein before I headed out hypoxic ischemic encephalopathy mri findings to a meeting that might only serve carbohydrate-rich foods. But I stress less about it now. What I’m saying is, make the changes you can feasibly make, and celebrate your successes. Then don’t worry about the rest.

I had never even tasted alcohol until I was 27. I was afraid to try it, convinced even one sip would inebriate me. There are some alcohol addiction issues in my extended family hypoxic ischemic encephalopathy mri findings that made me want to avoid it altogether. In the years since first tasting alcohol, I only ever drank wine a few times a year, and the most I ever drank was 1/8 of a cup, which felt like plenty for me. I also love a good gin and tonic, ever since a friend introduced the drink to me.

However, alcohol was never something I “needed” for stress relief. So when I explained all my symptoms to my OB-GYN friend, and she told me that the “best natural remedies are diet: avoid high salt, processed carbs, artificial sweeteners, MSG, alcohol, caffeine,” I had no trouble giving up the alcohol. I do occasionally miss the gin and tonic, but with all the sugar in it, I simply don’t want to consume it.

A lot of sources claimed that dairy exacerbates PMS (specifically breast tenderness and acne) and recommend that people keep it to a minimum. I did not end up cutting out dairy. I love the protein and probiotics in my yogurt and hypoxic ischemic encephalopathy mri findings kefir (not to mention the taste of cheese!). I’ve gotten such great results from all the other changes hypoxic ischemic encephalopathy mri findings I made that I never made this one.

But I do have to watch the cheese. I usually eat cheese about once a week (it’s kind of pricey here), and I’ve noticed that, similar to the fatty meats, if I eat more cheese than that, I do notice more breast tenderness that month. So I can do yogurt and kefir daily, but not cheese. The moral of the dairy story? Find what works for you, and do that.

To make homemade yogurt, you will need a gallon of milk and either 1/4 C of good quality plain yogurt OR 1/8 teaspoon of powdered yogurt culture. You can use whole, 2% or skim milk. Heat it on the stovetop to 195℉. Watch your thermometer carefully; overheating destroys whatever is needed to thicken the milk. Then let the milk cool to 115-120℉. You can let it cool naturally, or sit the pot in a sink of ice water. Again, watch your temperature closely, because lower temps will not give the desired results. Meanwhile, prepare your storage containers. I use quart canning jars, but you can use any size container you like. Line a cooler with an old towel; this will be your incubator.

When the milk cools to 115-120 (I shoot for the upper number since it will cool hypoxic ischemic encephalopathy mri findings as I work) dip out about 1 cup of milk. Add your starter to this cup and stir gently and hypoxic ischemic encephalopathy mri findings thoroughly, then add this cup back to the main pot and hypoxic ischemic encephalopathy mri findings stir gently. Pour into your containers, cover loosely (I use foil) and put them in the cooler. Tuck the ends of the towel around them and put hypoxic ischemic encephalopathy mri findings the lid on. Now let it rest.

In 6 hours you will have mildly flavored yogurt. I often make my yogurt in the evening and let hypoxic ischemic encephalopathy mri findings it sit overnight. I once forgot a batch for 36 hours and though hypoxic ischemic encephalopathy mri findings it was tangier, it was still good. Be sure to refrigerate it whenever you take it out hypoxic ischemic encephalopathy mri findings of the cooler. It may be a little softer set than storebought; you can also drain it with cheesecloth for a few hypoxic ischemic encephalopathy mri findings minutes to make greek yogurt.

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