PMS and Essential Oils

Managing PMS with doTERRA Essential Oils

I think one of the top conversations oil users have is how to manage PMS. There are very few women out there who don't suffer from some version of PMS. And if you are one of the few lucky ones, you must know a friend, relative, or coworker who is miserable with the lovely monthly visit. So today's post is going to focus on managing your PMS using essential oils.

• Cramps
• Apply 2-4 drops of Clary Sage to the abdomen. To increase the effects, apply a warm compress to the abdomen after applying the oils.
• If the above is not sufficient, consider Basil, Wintergreen, Geranium, and/or Peppermint applied topically to the lower abdomen and/or lower back followed by a warm compress. 
• Back Pain
• Apply 2-3 drops of Lemongrass and/or Clary Sage to the lower back and apply a warm compress over top.
• Headaches
• Apply a small amount of Clary Sage to the wrists and back of the neck.
• Place 1-2 drops of Peppermint onto the shoulders and lower neck.
• Consider Lavender and Frankincense applied to the temples if the above is insufficient for pain relief. 
• If your PMS causes migraines, many recommend a drop of Frankincense applied to the roof of the mouth - apply using your thumb and hold to the roof of the mouth for absorption.
• Anger and Anxiety
• Apply Lavender and Clary Sage to the bottoms of feet and neck. 
• Also consider Bergamot, Fennel, Geranium, Grapefruit, Lavender, and Ylang Ylang diffused or applied topically to the bottoms of your feet.
• Acne
• For light acne, layer Lavender and then Melaleuca to the problem areas.
• For those with moderate acne, use a high quality natural cleanser and combine with Helichrysum and Frankincense for longer term prevention.
• During monthly breakouts, you can combine Melaleuca and Geranium and apply it topically to the skin. 

The beauty of using essential oils is that there are endless combinations making this supportive form of treatment customized to each person! For example, here is what works for me:

• Clary Sage 
• Rubbed onto the abdomen and ankles every night
• Extra applied to the abdomen as needed for cramps
• Extra applied to the wrists as needed for hormone-related anxiety and headaches
• Basil + Thyme + Geranium + Clary Sage
• 10 drops each + FCO in a roller bottle
• Apply over the kidneys/adrenals and liver every night for hormone stabilization (increase progesterone, decrease adrenaline, support fatigued adrenals)
• Wintergreen and Lemongrass
• 1-2 drops applied onto the lower back for pain related to PMS
• 1-2 drops applied over the abdomen for persistent cramps or ovarian cyst pain
• Peppermint and Lavender
• Apply to the shoulders and back of the neck for tension and headaches
• Lavender + Peppermint + Frankincense
• Apply 1-2 drops each (layer one at a time) to the temples and around the eyebrows for headaches
• Peppermint and Ginger
• Apply 3-4 drops to the abdomen and massage in for intestinal discomfort associated with PMS

Ok, try not to get overwhelmed. There are so many options out there and I've been working for months to build my personal regimen. I have also historically had horrendous cycles so I'm a bit more aggressive than probably most women would require. If this is something you are interested in, please contact me anytime!

The Big Move

This Michigander Was Never Going to Move...

Ah, the famous statement: I'll never leave Michigan! I could never move away from my family and friends! Today's post is about my most recent journey from Michigan to Virginia and why chasing scary dreams can be the best decisions of your life!

This was absolute truth up until a year ago. I had graduated with my Master of Science in Nursing, had passed the boards and obtained my Pediatric Acute Care Nurse Practitioner certification, obtained all my Michigan licenses, and then, well, nothing. I went on interviews. I job hunted daily. Where had all the NP jobs gone? Shoot, where had all the Michigan jobs gone? When I entered school, it was a position in high demand. 3 short years later and I'm on every job site you can imagine with no luck. 

Then, an opportunity presented itself. I found an ER job for a pediatric nurse practitioner. My dream job? Could it be? I read the post eagerly. It didn't require previous experience. They were open to training new grads. But, then there was the BIG catcher..... it was in Virginia! 

Virginia.... definitely a state I had never visited before. Wasn't even on my consideration list. But as I read the job description out loud to a coworker, God sent a little message. My coworker asked me to tell him the name of the hospital again, and so I did. He said "hey, I know where that is!". Turned out he had family in Virginia Beach and his baby girl got sick while visiting them and ended up hospitalized at the place I was looking at for a job. He told me it was a great hospital, they received good care, and I should just apply and see what happens. So I did. 

It took months, but suddenly I got a phone call. They were interested in me! Really? Could this be true? I had 2 phone interviews and then they asked the big scary question.... will you get on a plane and come interview in person? Between getting on a plane and going to interview - I was shaking like a leaf! But hey, an adventure to Virginia Beach? A mini vacation? And my Mom can come with? Us ladies took to the sky in February of 2014 and placed our faith in God to guide this journey of mine in the right direction.

Mom and I explored Virginia Beach. We were blessed with a few 70 degree days to enjoy the oceanfront. I interviewed and it went wonderfully. I absolutely loved everyone I met and the hospital. And not 48 hours after arriving back in Michigan, my phone rang yet again. Now was the biggest question of all.... will you accept a position in our ER here in Virginia? My heart about raced right out of my chest. They had hinted to me during the interview this call may come but there's still nothing like the adrenaline rush of actually receiving it. And then the words came out of my mouth "YES!"

So began the paperwork and prep of moving. And endless nights of crying, asking God if I made the right decision, wondering if I could really do this. Was it too late to change my mind? Was I really going through with this? I was the girl that would never leave home.....

The month of May was a flurry of events. Gatherings and celebrations with friends and family. Of course a curve ball came my way as one more round of strep throat just in time to pack my apartment up for the big move (HUGE thanks to my parents who bailed me out and spent endless hours packing with me). And then on May 29th, my brother and I hit the road. My Equinox was packed to the limits and we spent the next 13 hours together driving to Virginia Beach. 

God bless my brother! I don't think I could have made the trip down here without him. Endless support through every emotion I think one could possibly experience. He spent a long weekend with me here, sleeping on air mattresses and eating off cardboard boxes in my big, empty apartment. And then I dropped him off at the airport - hugged him so tight. Suddenly what felt like a dream became a reality. My Michigan life came to an abrupt end and now, here I was in Virginia. Living in an empty apartment, waiting on my moving truck to finally arrive, and praying - oh endless praying - that I had made the right decision.

After 8 long days, my stuff finally arrived. Almost no damage which was impressive for packing up my own stuff! I quickly unpacked and made this empty apartment a home. My parents came shortly after and I enjoyed their time here. We explored the area and had a wonderful time! I began my job while my mom was still here which made the transition that much easier. I absolutely loved sharing my new life with them. 

Within a short period of time, God blessed me with a wonderful new group of friends. I developed amazing new friendships and yet continued to be visited throughout the summer by my dear old friends. It was wonderful to introduce my new friends to my old friends and see my life begin to take a new shape. My job was challenging but a great new experience. Sure, the first time I got sick was scary! When things didn't work right back in Michigan, my family wasn't 20 minutes away. But I grew and I adapted. Technology helps with this a ton! I learned new ways to manage stress and number one was activity in the sunshine! My apartment was 5 blocks from an oceanfront. I quickly found my love of the ocean, sand, and seashells. I realized this place held a joy for me that was new and inspiring and I continue to look forward to enjoying each and every day!

Classic Chicken Soup in the Slow Cooker

Classic Chicken Soup

Time for a recipe! Who doesn't love a bowl of chicken soup? This perfect comfort food can lift spirits and make you feel better. I always have this on hand in my freezer. I like to make a large batch in the slow cooker and then freeze in individual serving containers.

Ingredients:

2 large boneless organic chicken breasts

2 organic celery hearts, chopped
1 pkg organic baby carrots, chopped
1 med sweet onion, preferably organic, chopped finely
Parsley, Basil, Thyme, Rosemary - all preferably organic
1 Bay Leaf, preferably organic
2 boxes (8 cups) organic chicken broth

In a large slow cooker, combine all of the above ingredients. Season as desired with spices, salt, and pepper. I love spices in my soup so I am generous when shaking these into the mix! Cook on high for the first hour, then switch to low for the remaining time, cooking a total of 8-10 hours. 30 minutes prior to serving, remove the chicken breasts and shred using 2 forks. Place back into the slow cooker and stir to combine. Recover and cook on high the remaining time until ready to serve.

You can choose to serve this over cooked quinoa, rice, noodles, or just keep it plain. Enjoy!

Hormone Management

Managing Hormones the Natural Way

Hormones - is there anything women don't blame on hormones? Some women are blessed with cycles that are predictable and they sail through with hardly a hiccup. Then there are those that never know what the next day might hold. The majority of women will find themselves somewhere in between these two extremes.

My story - around 14 years old I began on birth control. My cycles were so irregular I would skip months then bleed an entire 3 weeks straight. The cramps were horrible and my moods were crazy. I examined normal so hormones were to blame. And so therefore began my journey on birth control that would continue the next 15 years. Most birth control methods are estrogen based. I feel like I went through almost every single option. I faithfully followed up with my GYN every 6-12 months. I had numerous ovarian cysts and even a large fibroadenoma in my breast in my teen years. Clearly something was still 'off' but we just kept switching up the birth control, fingers crossed something would work. Oh and the weight was piling on, my hair would come out in clumps in the shower, and my cycles continued to be hell. 

Fast forward to mid-20s. I actually passed out at work. The hot flashes and heart pounding got so bad, I hit the floor. A dear coworker sat me down and I told her what had been going on. She recommended a new GYN that specialized in hormone management. For the first time, someone figured out I was estrogen-dominant. I needed progesterone in my life! So we tried oral progesterone-based birth control but it did nothing. Then moved on to Depo injections. I religiously kept up these injections over the next 5 years. They completely stopped my cycles. I still would 'PMS' about 1 week per month with hot flashes and shakes but never to the extent they used to be. I tried to go off Depo one time but I ended up a complete mess within 2 weeks and went right back on. 

My GYN was the first to recommend a more holistic approach to my health. I wasn't ready at first but eventually I began listening. I often felt ill in the mornings - she recommended smoothies. For quite some time, that sustained me as I managed my hormonal roller coaster. She wanted me to lose weight but that became very difficult with the Depo on board. She was the first to recommend I go gluten free. She advised a total Paleo diet but I settled at gluten free. Going gluten free made a huge impact on my life (there's an entire blog devoted to this).

Now let's fast forward to present day. I began my journey with essential oils and supplements as I was hoping to control my hormones more naturally. I began to support progesterone secretion and suppress adrenaline using Clary Sage, Basil, and Geranium. I used a hormone blend on my abdomen and ankles nightly. I started using a high quality multivitamin and omega supplement. After 6 months, I felt I was 'ready'. I had my last Depo injection in November of 2014. I would have been due in January. As I sit here writing this, I am still holding strong months into this transition. I am feeling the PMS hit much harder for about a week each month. I sense my IBS kick up and my shakes and 'personal-summers' become much more obvious. But they are the best they have ever been! I am careful to limit my caffeine, keep my foods very clean, and work out as often as possible! I also use a progesterone cream on my forearms before bed which seems to help. My cycles have not yet restarted but I know that can take some time. 

Why am I telling you this? Because as I journey forward towards a more natural approach to everything in my life, hormones are my biggest enemy and I know that's true for many of you out there. They have the ability to control every day. One physician I saw told me to always remember I am in charge and never let them keep me from doing what I want to do! That's because that's when the anxiety and depression can creep in. So hang in there and grab a hold of your life - don't let hormones control it!

Ok wait, what are hormones? Guess I probably should address this. Let's get scientific for a moment. Hormones are signaling molecules. I could discuss all of them but that would be exhausting so let's not and just focus on what we need to talk about! Let's gear this talk towards women. The three hormones important to our monthly cycles are estrogen, progesterone, and testosterone. Let's explore the ups and downs week by week.

• Week 1:
• Progesterone and estrogen are at rock bottom the first day of your period and will begin to rise from here. Symptoms commonly include fatigue due to low estrogen the first few days followed by energy increase as hormone levels begin to elevate.
• Note - you should do your self-breast exam around day 7!
• Week 2:
• Estrogen and testosterone will rise this entire week. You should feel the most energetic, optimistic, flirtatious, and impulsive. You will find yourself accomplishing tasks faster and more efficiently. And if you have a partner in your life, this is the best week to have sex!
• Caution - rising estrogen can trigger anxiety. If you are prone to anxiety, all this energy can cause you to feel overwhelmed. Try to keep things in perspective and manage your anxious feelings before they get too strong. 
• Week 3:
• Ovulation kicks off this week which triggers a decrease in estrogen and testosterone. As these two decline, progesterone starts to rise. As estrogen begins to decline, you may feel a bit weepy. And if you are sensitive to increase in progesterone, this may only worsen the feelings. It's like a little pre-PMS. Isn't that lovely? As estrogen and testosterone decrease and the sedating progesterone increases, you may feel sluggish and not as motivated. Interestingly, progesterone can cause you to have difficulty finding words, cause forgetfulness, and trigger constipation and/or bloating. 
• Drink water and load up on fiber during this week! And exercise! Progesterone increases fat-burning ability by up to 30% more than normal! Exercise and eating complex carbs will also help your brain feel more happy.
• Week 4:
• PMS week has arrived and your estrogen, progesterone, and testosterone have all checked out! The levels are plummeting and you're likely feeling the effects. As estrogen dives off, your mood may change at the drop of a hat. Estrogen also helps with pain and serotonin so as this drops, many experience more migraines, aches, and insomnia.
• To help yourself navigate this difficult week, you want to focus on boosting serotonin. Complex carbohydrates, exercising, and shopping can all help give your brain a boost! PMS symptoms specifically can be helped by supplementing calcium, magnesium, and vitamin D. And try to limit caffeine - I know, easier said than done but it really does help!

So we have three very important hormones in our lives. Many are imbalanced, probably more than aren't. How many women have you talked to that love their cycle? Exactly. So everyone could probably benefit from some hormone balancing techniques. Here's a summary of how you can help yourself feel better. 

• Take a good multivitamin and omega supplement!
• Make sure there is enough B6 and magnesium in your daily dose - if not, supplement these further
• Exercise and maintain a healthy weight!
• Over-exercising and being under-weight is NOT what we are going for here - keep a good balance and feel comfortable in your body
• Eat right for you!
• Consider decreasing grains (especially gluten) and increasing lean meats, fruits, and vegetables for a high protein and nutrient dense diet
• Use holistic methods, such as essential oils!
• Clary Sage, Basil, Thyme, Geranium, and more!
• Talk to your health care provider!
• Have a good relationship with your health care provider and be open and honest with them

Hang in there and keep your head up! If you are interested in essential oils, please contact me!