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Navigate PMS with These 3 Simple Hormone Boosting Tips

by Dr. Laurie

Dr. Laurie Steelsmith, renowned Naturopath & Author, explains why hormones dramatically affect our mood, and how we can boost it with a few simple steps!


Women have long been associated with the moon for a reason: We’re dynamic and rhythmical, our moods prone to ebb and flow like the tides. 


But as lovely as the metaphor may be, we—women—are the ones who have to deal with the very real truth of mood swings, particularly right before our menstrual cycles. 


During this time, we may be weepy one moment and furious the next, to say nothing of the bloating, fatigue, aches, and insomnia that also tend to arrive with our “time of the month.”

While we might be quick to dismiss our unpredictable emotions as good old PMS, the truth is this: The hormonal changes we experience are also largely shaped by our lifestyles. Nutrition, exercise, sleep—all have an enormous impact on how severe or manageable our moods will be during our cycle and throughout the whole month. With that in mind, here are three top tips to naturally encourage hormonal stability: 


1) Seek out Calcium and Magnesium Supplements 


We give ourselves carte blanche while we’re PMSing and reach for everything from dark chocolate to salty pretzels. But—let’s be real—how many of us reach for a nutritional supplement as well? 


And yet, bottles of calcium and magnesium ought to replace the bags of junk food we’re craving.


One of the reasons is that your levels of magnesium—an essential mineral that supports heart health and emotional strength—is diminished through your urine, especially when you’re stressed (and if you’re like most women, you know that you have to pee much more often right before your period). 


Augmenting your diet with a magnesium supplement has the potential to organically bolster feelings of calm and centeredness. Calcium, meanwhile, can assist with the bloating, cramps, and general pains that frequently arrive with your menstrual cycle.

2) Take Vitamin B6 and Vitamin D 

Vitamin B6 is often associated with the liver, but it’s also vital for its ability to break down estrogen—the increase of which can lead to mood swings before or during our periods—and in its ability to activate two key neurotransmitters: serotonin and dopamine. 

Research demonstrates that serotonin—often referred to as one of our body’s “feel good” chemicals—takes a dip during the hormonal fluctuations connected to our periods; naturally boosting it through Vitamin B6 supplements can enhance your happiness and soothe menstrual-related symptoms. Dopamine, on the other hand, influences your sleep patterns, memory, and energy, but relies in part upon Vitamin D for production. 

Consider, then, adding a Vitamin D supplement to your diet as well, and nourish yourself with Vitamin D-rich foods such as salmon, eggs, tofu, lean pork, ricotta and goat cheese, and yogurt—particularly if you live in a colder, darker climate like the Northwest. (Remember: This is the “sunshine” vitamin.) Unsure what your Vitamin D levels might be? Ask your primary physician to run a blood test. 

3) Stretch and Sweat 

The power and importance of consistent exercise cannot be overstated. Getting your heart rate going acts as a natural mood enhancer with its facility to release endorphins, which in turn sparks feelings of positivity and confidence. 

Exercise also bolsters those serotonin and dopamine levels (while also balancing your norepi and epis), rendering you far more stable and serene. Aim for a mix of yin and yang exercise: A pulse-pumping run equalized by a restorative yoga class, or a spin class followed by stretching. 

Research shows that this stress and rest combination of exercise has a potent effect on the body’s capacity for handling tension and mood swings. Besides, it’ll provide you with an outlet for the aggressive energy that often plagues women during PMS; liberated from that, and you can sail right through your period. Or, rather, glide through emotional tides. Goddess of the moon, indeed.  

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Who is Dr. Laurie Steelsmith?

Why I Care About Your Health and Wellness 

As a strong advocate of prevention and the natural power of the human body to heal itself, I believe in therapies that are primarily natural and non-toxic. 

Widely recognized as a vital voice for women's health, I've appeared on CNN, Health Watch, and both Fox and NBC affiliates. I was even honored with being called one of America's best-known naturopathic physicians by The Seattle Post-Intelligencer. 

For nine years, I wrote a weekly column for the Honolulu Advertiser; today I blog regularly for Vitacost and write for USA Today. During my career I've been interviewed on over 1000 national radio programs and numerous TV programs! 

Frequently you can find my quotes in a number of leading publications, including Women's World, Self, Woman's Day, Natural Health, Women's Health, WebMD, Health, First for Women, OnFitness, and many more. 

As the author of two groundbreaking, bestselling books: Great Sexy, Naturally -- every woman's guide to enhancing her sexuality through the secrets of natural medicine -- and Natural Choices for Women's Health, I aim to provide women with wise, compassionate, and practical advice to improve the quality of their lives. 


Lastly, I'm an avid yoga practitioner and am a passionate and devoted advocate of taking an empowered, integrative approach to one's health, appearance, and pleasure.

Why Organic Matters for Your Health

A widely read scientific study in 2013 uncovered that parabens, used in many skin care products, can stimulate the growth of cancer cells in breast tissue. Another study revealed that parabens may actually accelerate aging!* 

Did you know that only 11% of the 10,500 chemicals used in skin care formulation have been tested for safety? As the FDA confirms, the bottom line is this: Cosmetic companies can use any ingredient they’d like, except for a select few that are prohibited by regulation. 

It’s a terrifying thought—and also an essential reminder to choose our personal products wisely!

At Eavara, They Care! They want women to have options, and to empower them to use Natural and Organic Skin Care Products that are free from harsh chemicals and parabens. Rather than depending on a preservative that may prove to be dangerous in the future, together we say, why take a risk at all? 

Rich in organic, botanical nutrients, Eavara’s products are created through state-of-the-art manufacturing to ensure that their products last without the addition of parabens. Using only the highest-quality ingredients, knowing full well that what we put on our skin directly impacts our overall health and well-being. When it comes to parabens, Eavara does't just err on the side of caution—they promote discovering the paradise we all have within.

Give My Favorite Eavara Products a Try!

I believe organic and natural skin care is an important part of your wellness routine. It's why I back Eavara's proven formulas for revitalizing and reducing the effects of aging, naturally of course!

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Inspired by the beauty of Hawaii, this cleanser with Green Tea, Vitamin E, & Tamanu Oil is an Anti-Aging Secret.

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This powerful dual-action anti-wrinkle & anti-aging serum will moisturize & rejuvenate your complexion. Containing Sesaflash, a unique, patented formula made from sesame seeds that rapidly smooths & tightens the skin!

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Sooth, moisturize, & protect your skin with nutrient-rich antioxidants like Coconut oil, Shea butter, Kukui Nut and Avocado oils.

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Why Eavara Was Created

A passion for holistic living drives us.


Born from the idea that perfect harmony is achieved when both Nature and Science work together, Eavara was created by a husband and wife team to bring you the purest and most effective organic and natural skincare from Hawaii. Or as we call it, paradise. 


Our ingredients are always sourced from nature and validated by science for their effectiveness and safety.


Our mission: To combine the best of Nature and Science by creating skin care products that dramatically improve your appearance and protect your skin against the effects of aging with only the finest ingredients. Our goal is to keep you looking healthy, youthful, and beautiful! 


Discover your beauty. Discover your paradise.

What Women are Saying About Eavara!

We love Eavara's Age Defying Moisturizer. We got it for Christmas and are very excited. We feel the difference. Our skin feels so soft! Thank you Santa. We needed it!

Diane Button & Friends // Marin, CA

I love this product! Never before have I found a daily moisturizer that feels so luxurious and replenishing. And the really amazing quality is how absorbent it is. I love that I can put it on under my daily sunscreen.

Amy G // Hawaii

I am in love with this product. It has softened my skin dramatically. I haven't had a problem applying this under my make-up. A little goes a long way- I always let it sit a few minutes before actually applying my makeup and it goes on flawlessly. I use this twice a day. I highly recommend this, the quality is fantastic and it ships quickly!

Monica C // Phoenix, AZ

I can see a difference in the 'parenthesis' around my mouth. They are smoother and much less noticeable, and the uneven tone/dark spots are lighter. My skin on my face has improved enough for me to notice a difference since I started using it - and I will be purchasing it again and making it part of my skin routine. I love that it does not have chemicals that I do not want in my products and that they do NOT use animal testing.

Deanna C // San Diego, CA


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*http://articles.mercola.com/sites/articles/archive/2014/05/25/food-minerals-soil-health.aspx