I hope the following wellness articles will educate you and bring you good health. Welcome the Wellness Revolution!

Article: Exercises To Avoid!

Article: PMS:Dietary Changes for PMS:
Dr. Elizabeth Lee Vliet advises the following for relief of PMS:

1. Just before your period, try to avoid simple sugars; reduce salt, cut out alcohol, caffeine, nicotine and chocolate, especially (easier said than done, more about this at the end of the email.)

2.Increase intake of complex carbohydrates (have a low-fat, low-sugar, high-fiber bran muffin instead of a brownie)

3.Decrease intake of protein and concentrate on the low-fat protein sources such as fish, chicken, low-fat cheese

4. Proper spacing of meals. Reduce long intervals between meals; practice more
frequent eating with smaller portions

5. Add vitamins B6 (don't exceed 100 mg per day), B complex, vitamin C

6. Incease your daily water intake. And this one from my own experience. As soon as you start to feel a mood change coming on (and we all know when it's going to happen- like a volcano erupting), get one to two 10 or 12 oz. glasses of good quality water into you immediately. You will feel a difference in as little as five minutes with this one. I swear by it. Cheap and it works.

As far as point#1 above, it's easier said than done. Especially when it seems just when we don't need it, we start to crave it when hormones are fluctuating. There is a product that I represent and use daily that will reduce cravings, increase muscle mass, burn fat and is loaded with B vitamins and other great things for a woman's body. The amazing thing about it is that it is a SIMPLE PATCH you put on once a day. All natural, it works, and so simple for our busy lives. You can check it out at: http://www.curbyourcrave.com

Article: PMS: The Latest Insights on its Causes and
How to Reduce & Even Eliminate It
by SixWise.com

To the medical community, PMS (or premenstrual syndrome) is still a largely mysterious phenomenon that affects women during the one or two weeks before menstruation.

But for the women who face PMS each month (estimates of exactly how many menstruating women get PMS vary widely and go as high as 80 percent, but the American College of Obstetricians says it's up to 40 percent), the physical, emotional and psychological symptoms are all too familiar.

Fatigue and irritability are two of the most common symptoms reported by women with PMS.

Each woman's symptoms vary, and they vary for each woman from month to month, but can include any of 180 symptoms that have been identified to date including some of the common ones below:

Some Common PMS Symptoms

Breast swelling and tenderness
Fatigue
Trouble sleeping
Upset stomach, bloating, constipation or diarrhea
Headache
Food cravings (especially for sweet and salty foods) and changes in appetite
Joint or muscle pain
Tension, irritability or mood swings
Uncontrollable crying
Anxiety
Depression
Backache
Trouble concentrating
Acne breakouts
Aggressiveness
Changes in libido
Uterine cramps
Weight gain
Fluid retention
Swelling of feet and ankles
Forgetfullness

What Causes PMS?

There has been no single cause of PMS identified or accepted by the medical community. But because the changes that happen during PMS coincide with changes in hormone levels during the menstrual cycle, the most widespread theory about PMS is that it's related to changes in female sex hormones like estrogen and progesterone (though how it's related isn't clear).

Other theories have been suggested including that PMS could:

Be related to hypoglycemia (abnormally low blood sugar levels) or hypothyroidism (abnormally low levels of thyroid hormones).

Be related to pituitary hormones, prostaglandins and neurotransmitters in the brain.

Be due to a diet lacking in B vitamins, calcium or magnesium.
If there were to be a consensus among experts, however, it's likely to be that PMS is due to a variety of factors, including the physiological ones listed above, but also because of genetics, environment and lifestyle factors like nutrition and stress.

A high-quality supplement formulated with a range of vitamins and minerals that can relieve and prevent PMS symptoms may be an essential for many women who don't eat an optimal diet. See more about the top-recommended "Ultravite PMS Formula" below.

What About PMDD?

There's a lot of controversy about premenstrual dysphoric disorder (PMDD) and whether it's a real "disorder." PMDD includes all of the symptoms of PMS but to the extreme-where a woman who has PMS may feel sad, a woman with PMDD may feel suicidal. It's said to affect anywhere from 3 percent to 9 percent of women.

"It's a real biological condition for which women seek treatment--and for which effective treatment is available," says Jean Endicott, PhD, director of the premenstrual evaluation unit at Columbia Presbyterian Medical Center.

However, for each expert who believes in PMDD, there's another who says it isn't real, and that it could drive women to take a medication when what they really need is to get at the underlying issues.

As Joan Chrisler, PhD, a psychology professor at Connecticut College and president of the Society for Menstrual Cycle Research, said, "We're conditioned to want a pill. Instead of something you might need more, like a nap or a divorce, or the ERA."

And according to Paula Caplan, PhD, author of "They Say You're Crazy," "There is no evidence [that PMDD exists], though people have to find such evidence … It is really appalling that using PMDD for women who want recognition for discomfort is a very clear message that goes something like: 'OK, OK, we'll believe you are feeling bad if we get to call you mentally ill for feeling bad.'"

Seven Ways to Help Reduce PMS Symptoms

Though PMDD symptoms may be so severe as to require medical or psychological help, the symptoms of PMS can usually be dealt with on your own. Here's what can help:

Exercise: According to Carol Watkins, MD, "Women who exercise regularly have fewer PMS symptoms." Regular exercise is typically considered to be at least three to five times a week.

Eat Better: Nutrient deficiencies and poor nutrition could make PMS symptoms worse. The top dietary culprits to avoid during PMS include:

Salt

Sugar

Caffeine

Alcohol

But at the same time you're avoiding the "bad" foods, it's important to get plenty of the "good" vitamins and minerals that your body needs.
Most women should consider a high-quality supplement such as the widely recommended Ultravite, an all-natural multi-mineral and vitamin supplement specifically formulated to relieve and prevent the symptoms of PMS.

Get plenty of sleep. We highly recommend you read the "Stress Keeping You Awake?" article under Recommended Reading below if you have sleep issues!

Manage stress in your life. How you choose to manage stress is up to you-you may feel better from taking some time alone with your journal or going for a long walk outside. Others may prefer to call a close friend or listen to music.

Another exceptional way to relieve stress that many are not aware of? Stretching!

Don't smoke.

Seek out a "support group," whether it be a friend, sibling or significant other, who will be understanding if you're not feeling like yourself.