Tag: PMDD

PMDD Real Talk - Is Surgery an Option for PMDD?

PMDD Real Talk – Is Surgery an Option for PMDD?

Posted on by Clarissa Thomas

Podcast: Play in new window | Download

A PreMenstrual Disorder Perspective Podcast to help women know that health is personal and possible. Like, share, and subscribe for more. @adagiofit on IG

***Note: these thoughts are in no way to replace your physician. If you have questions, please consult your doctor and professionals for direction before you make any changes in your health. I am not a doctor, just a coach. Also, these podcast may contain information that is sensitive in nature and might be triggering. Please listen with caution. Thank you.***

Sign up for a FREE consult at www.adagiofit.com

***LISTEN TO THE PODCAST IN A WEB BROWSER AT ADAIGOFIT.COM***

If you’ve ever wondered about having surgery to “cure” PMDD, this is the podcast for you. I educate about different surgery procedures and how they differ, but also explain why I have chosen PMDD. Yes, you heard that right. I choose PMDD.

We’re going to be talking about the difference between a hysterectomy, a complete hysterectomy, and an oophorectomy. These are all surgical procedures that involve the uterus, but they have different implications for women’s health.

What is a hysterectomy?

A hysterectomy is a surgery to remove the uterus. The uterus is the organ that holds a fetus during pregnancy. It’s also the source of menstrual bleeding. There are different types of hysterectomies, depending on how much of the uterus is removed.

  • Total hysterectomy: This is the most common type of hysterectomy. It involves removing the entire uterus, including the cervix.
  • Subtotal hysterectomy: This type of hysterectomy removes the body of the uterus, but the cervix is left in place.
  • Radical hysterectomy: This type of hysterectomy is used to treat cancer of the cervix or uterus. It removes the uterus, cervix, fallopian tubes, and ovaries.

What is a complete hysterectomy?

A complete hysterectomy is a hysterectomy that also includes the removal of the ovaries. This is sometimes called a bilateral salpingo-oophorectomy (BSO). The ovaries are the female reproductive organs that produce eggs and hormones.

What is an oophorectomy?

An oophorectomy is the removal of one or both ovaries. This surgery can be done as a standalone procedure, or it can be done at the same time as a hysterectomy.

Why might I need a hysterectomy?

There are many reasons why a woman might need a hysterectomy. Some of the most common reasons include:

  • Heavy menstrual bleeding: This is a common problem that can affect women of all ages. A hysterectomy can be a treatment option for women who have heavy menstrual bleeding that doesn’t respond to other treatments.
  • Endometriosis: This is a condition in which tissue that normally lines the uterus grows outside the uterus. This can cause pain, heavy bleeding, and infertility. A hysterectomy can be a treatment option for women with endometriosis who have severe symptoms.
  • Uterine fibroids: These are noncancerous growths that can develop in the uterus. Fibroids can cause heavy bleeding, pain, and pressure. A hysterectomy can be a treatment option for women with fibroids who have severe symptoms.
  • Cancer of the uterus or cervix: A hysterectomy is sometimes used to treat cancer of the uterus or cervix.

What are the risks of a hysterectomy?

Any surgery carries some risks, and a hysterectomy is no exception. Some of the potential risks of a hysterectomy include:

  • Infection: This is a risk with any surgery.
  • Bleeding: This is also a risk with any surgery.
  • Damage to other organs: This is a rare risk, but it can happen.
  • Early menopause: If the ovaries are removed, the woman will go into menopause. This can cause symptoms such as hot flashes, night sweats, and vaginal dryness.

What are the benefits of a hysterectomy?

A hysterectomy can be a beneficial treatment for women with certain medical conditions. For example, a hysterectomy can relieve heavy menstrual bleeding, pain, and pressure caused by uterine fibroids. It can also be used to treat cancer of the uterus or cervix.

What are the alternatives to a hysterectomy?

There are some alternatives to a hysterectomy. For example, women with heavy menstrual bleeding may be able to take medication or have endometrial ablation, a procedure that destroys the lining of the uterus. Women with uterine fibroids may be able to have them removed through surgery, or they may be able to have them treated with medication.

A hysterectomy is a major surgery, so it’s important to talk to your doctor about the risks and benefits before making a decision. There are also some alternatives to a hysterectomy that may be a good option for some women.

cravings, temptations, + appetite challenges

cravings, temptations, + appetite challenges

Posted on by Clarissa Thomas

Podcast: Play in new window | Download

A PreMenstrual Disorder Perspective Podcast to help women know that health is personal and possible. Like, share, and subscribe for more. @adagiofit on IG

***Note: these thoughts are in no way to replace your physician. If you have questions, please consult your doctor and professionals for direction before you make any changes in your health. I am not a doctor, just a coach. Also, these podcast may contain information that is sensitive in nature and might be triggering. Please listen with caution. Thank you.***

Sign up for a FREE consult at www.adagiofit.com

***LISTEN TO THE PODCAST IN A WEB BROWSER AT ADAIGOFIT.COM***

Cravings, temptation, and an appetite that just won’t seem to go away. These are some of the biggest struggles people have when going through premenstrual disorders.

Broadly speaking, people know which foods are fairly healthy, and which aren’t so healthy. And, when dieting, these people want to lose weight; that’s the reason they’re dieting, after all.

So, they know what they want to achieve, and roughly know which foods they should be eating. So why are long term success rates so low?

It’s because cravings, temptation, and your appetite eventually wear you down. Once the initial motivation you had begins to wane, it becomes harder to resist these. Your brain doesn’t want you to lose weight.

In an evolutionary sense, food was scarce. So, a drive to eat meant greater chances of survival and therefore passing on your genes. The difference now is that food is not scarce. In fact, it’s abundant. We are surrounded by high-calorie, high-reward food, but we still have a brain geared towards survival in a very different environment. This mismatch is a key reason why dieting is so hard.

Remove temptation from your environment

Clear out tempting foods, don’t keep them in the house. If it’s out of sight, it’s out of mind. If this isn’t feasible because you live with others and they won’t accept you throwing out the junk, then hide tempting foods instead. Keep them in separate cupboards, away from the ones you usually use. Keep them in opaque containers so you can’t see them. It’s amazing how small changes like this can have a big impact on our behavior.

You want to make it harder to eat unhealthy foods. Our brain wants to minimize effort, so increase the effort it takes to make poor choices. For example, having to go to the shops to buy a chocolate bar is a lot more effort than just picking it out of the snack drawer.

Willpower is like a muscle, you can only use it a certain amount of times before it’s weakened. So, don’t rely on willpower. Instead, alter your environment so you don’t need to use willpower every time you enter the kitchen.

Create an environment that supports your goals, not one that sabotages them.

2. Separate eating from other activities

Eat at the dinner table. Don’t eat while watching the TV, or while scrolling through your phone. You want to minimize distractions that take you away from the experience of eating.

Eat slowly. Separating eating from other activities will naturally allow you to slow down, focus on your food, and be more mindful when eating. You will feel more full and satisfied after eating in this way.

If you stop eating while watching the TV, for example, your brain stops associating food with these activities. If you’re used to watching TV in the evening with a few biscuits, you’ll find you start to think about biscuits when you sit down in front of the TV. Your brain has learned that evening TV = biscuit time and will urge you, through cravings, to continue this habit.

If you separate these activities, your brain stops associating them. If you have a rule that you don’t eat in front of the TV, the effort required to get a snack and sit at the table without your phone or TV means you’re unlikely to do it unless you’re truly hungry. 

Again, it comes down to increasing the effort required to make poor dietary choices.

3. Stop snacking

Controversial, right? You don’t have to stop it completely, but I would recommend focusing on full meals first and foremost.

Snacking throughout the day, without having full meals, can lead to what I call the Not-Quite Cycle™. This is when you spend your whole day being not-quite hungry between meals, and not-quite satisfied after meals. This sucks.

Snack foods are typically easy to over eat and don’t fill you up. Think crisps, sweets, chocolate and other processed, packaged snack foods. You’d be better off saving these calories for a filling, nutritious meal.

If you do snack, choose things like fruit and plain yoghurt. These are minimally-processed, highly satiating, and therefore hard to overeat.

4. Limit hyper-palatable foods

Hyper-palatable just means tasty and easy to overeat. A combination of fat/salt/sugar is often what makes foods hyper-palatable. These types of food rarely occur naturally, and so are often highly-processed and calorie-dense.

Your brain get familiar with these tastes and that’s how cravings develop. Even protein bars, fiber one bars, and other ‘low calorie’ or ‘healthy’ snacks would still fall into this category. That’s not at all to say you can’t include them in your diet. But, if you’re someone who struggles with your appetite and cravings, it may be wise to forego them.

5. Prioritize high satiety, minimally-processed whole foods

These are foods like fruits, vegetables, lean meats, potatoes, fish, eggs, wholegrains, beans and legumes, oats, and plain yoghurt.

These foods are hard to overeat. They are often less-calorie dense, higher protein, and higher fiber, meaning they are highly satiating and therefore, you’re unlikely to over-consume them.

6. Don’t allow hunger to become extreme

Intermittent fasting is a useful tool but it’s not magic, and it’s not for everyone. You need to find what works for you. If you can happily skip breakfast and have lunch as your first meal, go for it. But, if trying to fast leads you to overeat later in the day, then don’t do it! I can’t believe I have to say this, but I do. Again, it’s not magic, it’s just one method. – if it doesn’t work for you, try a different method.

Spreading your meals evenly throughout the day can help to keep you hunger levels under control, and prevent you falling into the Not-Quite Cycle™, or restricting to the point where you end up overeating.

7. Consult your future self

This is a psychological technique called episodic future-thinking. It involves removing yourself from the present moment, and thinking about how this decision is going to affect you in the future. 

Remember your goals, the reasons why you’re dieting, and the hard work you’ve put in so far. Ask yourself this question: “would my future self thank me for the decision I’m about to make?”

If you’re following the 6 previous strategies, then your cravings will be more like an occasional whisper, rather than a persistent chatter. Consulting your future self can allow you to look at the big picture, and make the right decision for you.

Here’s a quick recap of the eight strategies to manage your appetite:

Remove temptation from your environment

Separate eating from other activities

Stop snacking

Limit hyper-palatable foods

Priorities minimally-processed whole foods

Don’t allow hunger to become too extreme

Consult your future self

Manage your stress and sleep

Following this advice could be the difference between reaching your goals or not. Read it, understand it, implement it. Words mean nothing if you don’t put it into action. So, give yourself a checklist of action points to take away from this article, and it could change your life for the better.

Female Hormone Harmony

Female Hormone Harmony

Posted on by Clarissa Thomas

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Today, we’ll talk about how to keep your female hormones in harmony.

There are a number of things you can do:

  • Eating a healthy diet. A healthy diet is important for overall health and well-being, and it’s especially important for keeping your hormones in balance. Make sure to eat plenty of fruits, vegetables, and whole grains. These foods are rich in nutrients that support hormone health.
  • Getting regular exercise. Exercise is another important way to keep your hormones in balance. Exercise helps to regulate the production of hormones, and it can also help to reduce stress levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
  • Managing stress. Stress can have a negative impact on hormone levels. If you’re feeling stressed, try to find ways to relax and de-stress. Exercise, yoga, and meditation are all great ways to manage stress.
  • Getting enough sleep. Sleep is essential for hormone production and regulation. Aim for 7-8 hours of sleep each night.
  • Avoiding toxins. Toxins, such as those found in cigarette smoke, alcohol, and processed foods, can disrupt hormone balance. If you want to keep your hormones in balance, it’s important to avoid these toxins.

Here are some of the most common symptoms of hormone imbalance:

  • Irregular periods
  • Heavy or light periods
  • Painful periods
  • Hot flashes
  • Night sweats
  • Vaginal dryness
  • Fatigue
  • Mood swings
  • Anxiety
  • Depression
  • Weight gain or loss
  • Hair loss
  • Skin problems
  • Sleep problems
  • Sexual problems

If you are experiencing any of these symptoms, talk to your doctor. They can help you to identify the cause of your symptoms and recommend treatment options.

Here are some of the most common causes of hormone levels to be in dissonance:

  • Age: Hormone levels naturally decline as we age.
  • Stress: Stress can disrupt hormone production and regulation.
  • Diet: A diet that is high in processed foods, sugar, and unhealthy fats can contribute to hormone imbalance.
  • Lack of exercise: Exercise helps to regulate hormone production.
  • Medical conditions: Certain medical conditions, such as thyroid problems, can cause hormone imbalance.
  • Medications: Some medications, such as birth control pills, can disrupt hormone balance.

If you are concerned about your hormone levels, talk to your doctor. They can order blood tests to measure your hormone levels and help you to determine the cause of your symptoms. Remember that hormone testing is a one time thing but female bodies are in constant flux with hormone levels in your body. 

Sign up for a FREE consult at www.adagiofit.com

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PMDD Real Talk - 6 Q's I Have Been Asked Recently

PMDD Real Talk – 6 Q’s I Have Been Asked Recently

Posted on by Clarissa Thomas

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Watch here or you can listen at the bottom of this post.

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This is a podcast area I want to add into my normal podcasting. It is all unscripted real talk about PMDs so it is messy and real. Anything is on the table and stories shared here might be funny or serious, silly or relatable. They might be all the above. Hopefully something will inspire you to dive into your health and be more mindful or prompt you to share with a friend. Either way, I am here for you to share all the things.

These are six questions that I have been asked recently about PMDD. I was surprised by some that I hadn’t been asked or hear before but all were great questions. If you have a question, drop it below in the comments and I’d love to address them next round.

1) Do you feel insecure or have internalized shame during PMDD?

2) Have you thought you had BPD/bipolar/personality disorder?

3) Do you have a day in your cycle where you fluctuate tears, happy, content, rage, tears?

4) Does the smallest issue feel world crushing during PMDD?

5) Are you neurodivergent?

6) Do you ever feel paranoid that everyone hates you or people are mad at you?

Thank you for listening. Please rate and review the podcast and share with friends and family who could benefit from this education.

***Note: these thoughts are in no way to replace your physician. If you have questions, please consult your doctor and professionals for direction before you make any changes in your health. I am not a doctor, just a coach. Also, these podcast may contain information that is sensitive in nature and might be triggering. Please listen with caution. Thank you.***

Female Hormones

Female Hormones

Posted on by Clarissa Thomas

Podcast: Play in new window | Download

Watch here or listen in your web browser with the player at the bottom.

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In this episode, we’ll talk about what female hormones are, what they do, and how they affect our health. We’ll also discuss some of the things that can affect our hormone levels and what we can do to keep them in harmony – not balance.

So what are female hormones? Female hormones are a group of hormones that are responsible for the development and maintenance of female sex characteristics. They also play a role in a variety of other bodily functions, including reproduction, mood, and metabolism.

The three main female hormones are estrogen, progesterone, and testosterone. Estrogen is responsible for the development of female secondary sexual characteristics, such as breasts, hips, and hair growth. It also plays a role in the menstrual cycle, pregnancy, and menopause. Progesterone is a hormone that prepares the body for pregnancy. It helps to thicken the lining of the uterus and to make the body more receptive to an embryo. Progesterone also plays a role in maintaining pregnancy. Testosterone is a hormone that is found in both men and women. In women, testosterone plays a role in sexual desire, muscle mass, and bone density.

Hormones are produced by glands in the body and travel through the bloodstream to reach their target tissues. Once they reach their target tissues, hormones bind to receptors on cells and trigger a response. The response can vary depending on the hormone and the tissue.

Hormones play a vital role in many aspects of health, including:

  • Growth and development
  • Sexual function
  • Metabolism
  • Mood
  • Sleep
  • Appetite

Hormone levels can be affected by a number of factors, including:

  • Age
  • Stress
  • Diet
  • Exercise
  • Medications
  • Medical conditions

If you are experiencing any problems with your hormones, talk to your doctor. They can help you to identify the cause of your problems and recommend treatment options.

In our next episode, we’ll talk about how to keep your female hormones in balance.

Intro to PreMenstrual Disorders (PMD)

Intro to PreMenstrual Disorders (PMD)

Posted on by Clarissa Thomas

Podcast: Play in new window | Download

A new project for me! I am coming back to a full podcast! It will always be a work in progress but I have felt this is what I need to do. So hang in there with me on this wild ride as I learn the ropes.

Premenstrual disorders are a group of symptoms that can occur in the week or two before a woman’s period. These symptoms can range from mild to severe, and they can interfere with a woman’s daily life.

The most common premenstrual disorder is premenstrual syndrome (PMS). PMS is a condition that affects about 80% of women. Symptoms of PMS can include:

Mood swings

Irritability

Fatigue

Breast tenderness

Food cravings

Headaches

Bloating

Premenstrual dysphoric disorder (PMDD) is a more severe form of PMS. PMDD affects about 2-10% of women. Symptoms of PMDD can include:

Severe mood swings

Anxiety

Depression

Panic attacks

Suicidal thoughts

Difficulty concentrating

Fatigue

Insomnia

Food cravings

Abdominal pain

Bloating

What is PME?

PME is a condition that occurs when hormone changes during menstruation worsen the experience of a pre-existing disorder – like depressive disorder or generalized anxiety disorder. Rather than causing new symptoms, PME makes existing symptoms worse.

What causes premenstrual disorders?

The exact cause of premenstrual disorders is unknown. However, it is thought that they may be caused by a combination of hormonal changes, stress, and lifestyle factors.

How are premenstrual disorders treated?

There is no cure for premenstrual disorders, but there are treatments that can help to manage the symptoms. Treatment options include:

Lifestyle changes: These include getting regular exercise, eating a healthy diet, and getting enough sleep.

Medication: There are several medications that can be used to treat premenstrual disorders. These include antidepressants, anti-anxiety medications, and pain relievers.

Talk therapy: Talk therapy can help women to cope with the emotional symptoms of premenstrual disorders.

What can women do to help themselves?

There are several things that women can do to help themselves manage premenstrual disorders. These include:

Keeping a journal: This can help women to track their symptoms and identify triggers.

Avoiding caffeine and alcohol: These substances can worsen premenstrual symptoms.

Getting regular exercise: Exercise can help to improve mood and reduce stress.

Eating a healthy diet: A healthy diet can help to regulate hormones and reduce symptoms.

Getting enough sleep: Sleep is essential for emotional and physical health.

Talking to a doctor: If you are experiencing severe premenstrual symptoms, it is important to talk to your doctor. They can help you to develop a treatment plan that is right for you.

Conclusion:

Premenstrual disorders are a common problem that can have a significant impact on women’s lives. However, there are treatments available that can help to manage the symptoms. If you are experiencing premenstrual symptoms, it is important to talk to your doctor so that you can get the help you need.

My hope is to educate and impact lives to show that optimal health with hormone disorders is possible. I’m hopeful you learned more about your body and were inspired to make some changes in your health. Also, If you know someone who might benefit from this information and these ideas, please share this podcast and send people to the adagio fit website and Instagram where there are more resources, past podcast episodes, and the ability to coach with me.

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This is PMDD - Day 20

This is PMDD – Day 20

Posted on by Dan Thomas

I once saw a thriller movie and at one point in a scene, there was blood oozing under the door frame into the closet where the actor was hiding. The actor had no idea what was going on until there was so much blood, he was 4-5 inches deep and it was “too late” for him. He succumbed to the monster with a blood curdling scream.  I always wondered why that scene stuck with me… until it made a lot of sense for me today.

That’s what I start feeling around day 20-22 in my PMDD cycle. Everything is going wonderfully up until that point. In fact, yesterday I was just thinking how much energy and drive I had and how I could keep up with my goals for sure! I would smash my PMDD out of the water and win this month. I just knew it. 

But today I noticed the muck leaching under the closet door.

It came in a way of noticing my bloated belly and my 4 lb weight gain overnight. How could I possibly send that to my coach?!

It came when I just couldn’t get the seam on my sock to sit right in my shoe or the drawstring on my pants kept loosening. I didn’t hate those pants last week, they were my uniform and now I can’t wait to get rid of them. 

It leached more when I looked at my calendar and had dread of this coming weekend. Too many social events and planned things I need to “show up” for… panic, sweat, heat… how do I cancel these? Too much going on. 

It came in more when I realized that my whole house was SO dirty and I am the ONLY one who seems to care. The load of work gets heavier and I notice everything wrong.

It leached when one hand on my back from my husband sent so much electric energy into my body I was awake for another hour trying to calm back down. OVer stimulation of simple things.

It rose with foggy mind issues, frustration of my hair today, feeling SO gross that I haven’t had time to shower and shave since Saturday and the hairs are catching on my leggings. In my workout where I couldn’t even look myself in the eyes I was that disgusted with who I am. 

And with all these things I think, “That’s just weird. I know those thoughts and feelings aren’t who I am. I wonder what is going on?”

After a certain point in my day, it hits me. Every time, it hits like a bus. PMDD is here again. And I sorrow. I ache. I mourn. 

For the life I am losing. For the pain I will cause. For another month, another round, another destroyer coming though of all that I had tried to build the past two weeks. 

And I am tempted to just sit in the muck and let the monster take me too.

***We do not claim to be a doctor or anything of the like. This document is for educational and journaling purposes only. Any action taken by the reader is their sole responsibility and should be done with discretion. No claim can be made against Adagio FIT or its employees. If you ever have any questions, take them to your primary care doctor.***

The Break Up with Sugar Part 2

The Break Up with Sugar Part 2

Posted on by Clarissa Thomas

After posting the last post, I was surprised and happy to hear how this resonated with so many of you. Breaking up with sugar was something you have either thought about or are putting into practice. I did, however, get some questions that I would like to answer in this post, the second in the Breakup with Sugar Series. 

Photo by FOODISM360 on Unsplash

First question I had gotten. What do you define as sugar?

I think how this “breakup” can be defined is mainly left up to who is choosing how to break up. It could be a break up where you go pretty much “KETO” eating only proteins and fats with minimal veggies and fruits. Or it could go to only candy and the “breakup” isn’t necessarily about ALL sugars. As your coach I would ask you how you want that to look like for you right now. What can you leave out that won’t “rock your world” or make you feel “deprived” because if you feel that way, your choice isn’t a lifestyle you can sustain.

Sugars are found in pretty much everything we eat. Not only are we bombarded with sweets (cookies, cakes, candy, sodas, chocolates, ice creams, etc) but then there are ADDED sugars in SO many items in the grocery store (like 99% of grocery items). But there are also natural sugars found in anything with a carbohydrate – from breads to fruits to even veggies because carbohydrates are essentially sugars. 

However, our bodies use different kinds of sugars in different ways. So they may all be calories (another word for energy) but the different sugars will leave different results. An oreo is going to affect your body differently than a pear. 

Sugar from the Oxford Dictionary is defined as:

noun

  1. a sweet crystalline substance obtained from various plants, especially sugar cane and sugar beet, consisting essentially of sucrose, and used as a sweetener in food and drink.

Our bodies are GEARED for sugar – it was a mechanism for survival before the years and technological advancements in food. But with these advancements, we aren’t in life threatening danger anymore. In fact, humans eat about 700 more calories a day than they did 60 years ago. But also our obesity rate has risen exponentially during that same time. Why? Because of what we are choosing to put in our bodies. Yes, you are in charge. 

Why do we love sugar so much outside of survival? 

  • It makes food taste good – most processed foods HAVE to add in sugar (and salt/sodium) to make the food they processed taste good to our pallet
  • It is quick energy
  • It is a coping mechanism due to its chemical reaction to our brains = it gives us comfort when in distress
  • It is everywhere and inexpensive

There are simple and complex carbs/sugars…. Those that hit your bloodstream really fast and those that hit it slower. When sugars hit hard and fast, your blood sugar rises quickly, you get a severe dopamine hit to the pleasure center of the brain, insulin is released to cope and then everything drops steeply to levels below where you started, leaving you low energy, depressed, and not satisfied. When you eat a complex carb the spike and hits are less steep and so is the drop. You also tend to stay heightened for longer before your blood sugar drops. Essentially it takes your body longer to digest the complex carbs. 

Coming back to my breakup, I have chosen to define sugar as – all “junk foods or calorie condensed foods in the sweet categories” and as much added sugars as possible are out. With the exception (because moderation in all things) of when my girls bake on the weekend, I can have one serving if I desire. 

Your choice of breakup may look different and that’s okay. I picked these guidelines for a couple of reasons, both personally and scientifically… When your diet consists of too many sugars, testosterone (a hormone) rises and can cause weight gain, hair loss or growth in unwanted areas, and anxiety. Estrogen also rises and progesterone (also hormones) can drop which is called Estrogen dominance and can lead to infertility, PMS symptoms, breast tenderness and irritability. Over time the amount of insulin and sugar pulsing through your veins trying to level eachother out gets exhausted and in excess and can cause massive inflammation – which ALL chronic diseases (arthritis, cancer, diabetes, asthma, heart disease, mood disorders, etc) are caused by inflammation. 

With PMDD I have found that because I am SO sensitive to normal hormonal changes even a small amount of sugar effects will derail my body and mental health for a long time. If I eat, let’s say, a bowl of ice cream (because who ever eats just a scoop), not only will I have a massive headache, but angry digestive issues from stomach all through the intestines from inflammation and I will also get really foggy in my thinking, less emotionally regulated, and I tend to slip into negative thought patterns really fast. If I have too much sugar (which usually happens if I start with one piece, I eat a lot more) my limbs will even buzz with almost a jittery feeling. I sleep awful and can have body dysmorphia too. 

And these things all can happen within an hour of a dessert that has too much for my body. And effects can be lasting long after the sugar rush dies down. 

If I were to eat simple sugars/carbs during my luteal phase (the week before my period) my PMDD and sugar buzz are the perfect storm to crash my ship into a million pieces and my PMDD symptoms can be severe and life threatening. 

What is so crazy and may be scientific or psychological, but it is truly real for me, I do not get these effects from complex carbs – berries, rice, sweet potatoes, whole grains, veggies, other fruits. So I truly do agree with the studies saying different sugars can affect our bodies differently. 

I feel good when I eat right for MY body’s needs today. Period.

So as much as possible, I am saying “nope” to them. However, I mentioned my girls baking. I think that life still needs to be full of memories and making good ones can get us through the bad days. We have decided as a family that if we are going to have sweets, it needs to be something we make from scratch and with love.

***TIP: When coaching my nutrition clients we talk about how if you are going to eat something sweetened – whether that’s yogurt or pasta sauce or cake – it is ALWAYS better to add your own sugar than let a company add it for you. #1 you are in control #2 you can decide what that sweetener is – you could add honey instead of table sugar #3 you know what is going into your food.

In my next post I am going to talk about how to look for sugars (education) and ways to change your food choices (application). 

As with all things, we are creating an awareness through these posts and not rigid rules. Once you create awareness, you will be able to look clearly at your food choices and start to gain questions and curiosity on what your body needs. As with all my clients, take what rings true to you and what sparks the “I need to add that in/take that out” promptings and use them to better your life. One little step at a time. It is a process as always. 

A way you can do that is to make a list of foods that you eat that make you feel good when you eat them… truly energized and content, and food that make you feel guilty or “buzzed” for lack of a better word. I think we all know what those are for us when we are honest. Just keeping a postit note on the fridge and jotting something down after you eat it can help too.

***We do not claim to be a doctor or anything of the like. This document is for educational and journaling purposes only. Any action taken by the reader is their sole responsibility and should be done with discretion. No claim can be made against Adagio FIT or its employees. If you ever have any questions, take them to your primary care doctor.***

Late Periods are the Worst

Late Periods are the Worst

Posted on by Clarissa Thomas

There is something about coming seeing that first period bleed that as a PMDD warrior, you cherish. Might be too much info for you, but not for me. It is my saving grace.

For someone with PMDD it means that you made it through the luteal phase. That you are alive and that good days are ahead. That you didn’t follow through with your crap thoughts and motives. And that you can finally start picking the pieces up from your shattered PMDD choices to rebuild for the next three weeks and maybe make life stronger and more stable for the next go around. 

As much as the period kills me in other ways, I would rather be physically sick than mentally sick for how deep I go during the luteal phase. 

Periods are heaven for those with PMDD. 

This past month, my period decided to wait 4 MORE days to start. No doubt, I was freaking out that I was pregnant, but more importantly, that meant my luteal phase lasted an EXTRA FOUR DAYS!!! And not just any normal day… FOUR. PEAK. DAYS! Brutal hell (said in a British accent like Ronald Weasley in Harry Potter). 

Don’t know why my hormones decided to wait to shift. Maybe it will be a blessing for next month, but it frustrated us all in this household for sure. I had planned and prepared and made goals, but was not prepared one ounce for FOUR extra days. I suffered under the cravings and ate my way through those days.

It threw everything off! I was supposed to be feeling good for all the events I planned around my period – dance concert backstage mom, hosting a Christmas dinner, making it to church, recording new workouts without blemishes and having the energy to do so. But instead, I was a ball of tears, morbid thoughts, and not one ounce of patience or libido left. 

My poor family… extra Christmas presents you say? (Mom is def getting coal in her stocking though).

I ached to see that red and was SO thankful for it FINALLY starting to help me shift my focus to build instead of destroy. 

If you know, you know. Late periods are the worst.

***We do not claim to be a doctor or anything of the like. This document is for educational and journaling purposes only. Any action taken by the reader is their sole responsibility and should be done with discretion. No claim can be made against Adagio FIT or its employees. If you ever have any questions, take them to your primary care doctor.***

Strategies to Breakthrough PMDD Luteal Phase Episodes + Addictions

Strategies to Breakthrough PMDD Luteal Phase Episodes + Addictions

Posted on by Clarissa Thomas

***We do not claim to be a doctor or anything of the like. This document is for educational purposes only. Any action taken by the reader is their sole responsibility and should be done with discretion. No claim can be made against Adagio FIT or its employees. If you ever have any questions, take them to your primary care doctor.***

There is a fine balance between what is in my heart that I want to share and what you need for your journey. I question and ponder until those two overlap and can share that overlap. 

Here’s my overlap today…

Women with PMDD go through a point each month in which behaviors are very “addict” like. What does this mean?

Well, our frontal lobe is the rational decision making and emotional regulation area of our brain. During PMDD episodes (usually around days 13-15 and 23-28 or a female cycle) the frontal lobe checks out. The cause is unknown to why this happens but it is like neurotransmitters to not make it past that synapse. Either way, it happens and the frontal lobe becomes a mass of lazy tissue for lack of a better explanation. 

Because of this, our Limbic system then takes over or at least most to solo operation mode… this is the emotion and hormone driven area of the brain (to simplify). That need for a dopamine hit overrides everything. 

This can lead, as I am sure you can deduct already, to behaviors and decisions that aren’t in line with a true, whole self. Usually compulsiveness in myriads of ways – from emotional outbursts to binge eating of junk foods to frantic cleaning of house and home to overspending. It has been related to me like someone being addicted to drugs, alcohol or pronography. Ever had those insatiable cravings for anything? Oreos? Oh the whole sleeve? Oh just one more? Ugh, might as well finish the whole package. Sound familiar?

Now, for me, I really dislike being placed with those kinds of people. Why? I am not addicted to anything via choices I made and I didn’t choose to have PMDD, but being honest, my actions, left unchecked, will show the same behaviors 100%. 

In the Book of Mormon (a book of scripture in my religion), there is a passage that says “And if men come unto me I will show unto them their weakness. I give unto men weakness that they may be humble; and my grace is sufficient for all men that humble themselves before me; for if they humble themselves before me, and have faith in me, then will I make weak things become strong unto them.” Ether 12:27

Why do we have weakness? Weakness requires us to reach out to other people, rely on a higher being/plan, and to help us grow into our full, truest self. Not that I want to have a weakness or anything. I am super independent, full of determination, and excellence… those don’t line up with being weak in any area.

But having weakness requires us to surrender and accept. To work with it, not against it. PMDD won’t magically disappear as I prayed for so long.

How do I, and you, work with PMDD? 

I tell you, it is SO painful to come out on the other side of a PMDD week and realize you have to start back at square one and even to deal with the consequences of my simply stupid choices — like the stomach ache, 5lbs, lethargy and bloat from ALL the sweets I could get my hands on. Yikes. So as much as I don’t want to, I do need a plan to manage symptoms. So do you!

A successful plan requires three things —

  1. Help
  2. Spirituality
  3. Strategies

First, help. 

Help is hard. Yep. Mic drop. LOL. 

Ask for help from trusted sources – family, friends, therapist, doctors, etc. 

Having a conversation with my hubby and kids and laying out the help I needed from them was not easy the first time. In fact, my hubby and I went to bed on opposite sides that first time. But with practice, it has become routine and a bit easier at times. I have more courage through taking accountability instead of avoiding and expecting. 

Every month before my luteal phase I tell them next week I won’t feel good. Then I ask my kids and hubby for help to keep things extra clean, make dinners, and pretty much take care of eachother. Also, that instead of always relying on mom, there is a dad home (especially on weekends). 

I’ve also asked friends to take my kids for a couple of hours to allow me to have quiet time and peace. And, yes, I have asked technology to give me some quiet time too 🙂 Either way, asking can be hard but if you don’t ask, the answer is always NO. 

Second is spirituality. Another word could be the value of faith. This is a belief that there is a plan for you and that there are powers or a being who can see the whole picture. That all will workout for your good. You can find this helpful by connecting to those powers. That may be yoga, scripture reading, meditation, getting out in the mountains, etc. 

Finally we hit strategies. This gets the biggest portion from me today. Probably because it is what I am working on. 

You MUST plan and prepare these strategies BEFORE you hit your PMDD days or any sort of issue you want to work on, right? This is so applicable to more than just PMDD. 

Get out a piece of paper and fill out the following strategies. I have included some prompt questions and examples to get you thinking. 

  1. Goals
    1. Make a list of goals you want to accomplish when you come out of your week or past your trigger time. Examples could be:
      1. Staying the same weight
      2. Not going into CC debt
      3. Staying off of social media
  2. Restriction Strategies
    1. These are strategies of abstinence. Not even one. Nope. Not you. 
    2. What do you need to remove from your vision and mind?
    3. What are your triggers? 
      1. Credit card autofill?
      2. Leftover Halloween Candy?
      3. The weekly cookie shop email?
      4. Walking into the kitchen?
  3. Replacement Strategies
    1. What can you allow yourself instead?
    2. What behaviors does your higher self implement when the days are good?
    3. What can you do to be productive and useful to give you a sense of purpose?
      1. Call 4 friends
      2. Pre-packaged salads
      3. Some fresh berries for a snack
      4. A new book or class online for the time
      5. More exercise
      6. Walking on the treadmill while watching a movie
  4. Mindset Strategies
    1. Cravings of any kind can narrow your focus to all that you don’t have. 
    2. How can you broaden your view to bring peace and settling?
      1. Any practice of gratitude
      2. Move to what you have and not what you lack
      3. Look at good times in your life — chatbooks, phone images, etc?
  5. Structure Strategies
    1. Some people need to have structure to be able to keep their thinking clear. So weekends with a different schedule can put a wedge in your ability to stay true to your goals. 
    2. What rituals and routines help you feel accomplished at the end of the day? 
      1. Making your bed
      2. Exercising
      3. Getting ALL cleaned up
      4. A good breakfast for yourself
    3. I asked my hubby to not plan anything or ask anything of me on Saturdays until noon. This allows me to accomplish what my mind and body need to feel even just a bit more focused and better. 

This paper is now your plan and now you can write out the next things you need to do in a preparation list. 

This is my general list for each month and I tweak where needed.

Preparations:

  • Remind my family days in advance and ask for help where needed
  • Set goals for the week
  • Tell my family those goals
  • Have them check in with me often to see if I am staying strong
  • Allow them to remind me about my goals
  • Meal plan and prep snack boxes before day 23
  • Find a good book or find a class to take
  • Plan an artistic project to undertake

As you can kind of see, you want to create a space that you feel productive, useful, contributive, and peaceful during the luteal phase. You want to come out not needing to pick up shattered pieces and you want to feel dignified and accomplished that you made it through. 

This may take practice to find what works and what balance you need for your family circumstances…. I mean, I’d like to just go to a resort for 5 days a month and have my own chef. But that isn’t in our cards right now… 

This takes accountability and action NOW instead of waiting. It takes communication and preparation. It is hard work but really worth it. It may save your marriage, your relationships with your kids, and especially with yourself. 

If you have any questions about this or would like to sort this out with help, I am happy to schedule a coaching call with you. Shoot me an inquiry at https://adagiofit.com/trainwithme/contact-us/