Sharing tips on PMS self-care and how to have happier, more balanced days leading up to your cycle.
Hello friends! How is the day going so far? I hope you are enjoying the morning. I’m going to take a hot yoga class and then catch up on some administrative stuff around here.
Today I wanted to delve into a topic that is very familiar to many of us: premenstrual syndrome (PMS). We’ll explore what it is, why it happens, and most importantly, how you can embrace self-care to make your pre-period days happier and healthier.
Self-care for premenstrual syndrome
As women, we know that our menstrual cycle can be both empowering and, at times, challenging. The days leading up to our period can often feel like an emotional and physical roller coaster. You may be wondering, “Is there a way to make this time more comfortable?” The answer is a resounding yes!
PMS is incredibly common and affects the daily lives of millions of women around the world. It’s not just a bit of a bad mood; It can be quite disturbing and uncomfortable. You may experience one of the many symptoms of PMS, such as mood swings, bloating, irritability, and those delicious cravings for chocolate and chips. Trust me; You’re not alone. At the same time, it’s important to remember that while these side effects are common, they are not *normal*. Your body WANTS to be in balance and there are ways to make your cycle less emotional and physical.
What is premenstrual syndrome (PMS)?
PMS is a set of symptoms that usually occur in the days before your period. It’s like a not-so-nice reminder that Aunt Flo is on the way. These symptoms are related to hormonal fluctuations, mainly related to estrogen and progesterone.
Some women also experience premenstrual dysphoric disorder (PMDD), which is a much more serious type of PMS.
Symptoms of premenstrual syndrome
There are several symptoms of PMS, including:
Mood swings that can make you feel all over the place: euphoric, melancholic, sad, tearful, irritable, anxious and in a bad mood.
tender breasts
Bloat that makes stretchy pants the only pleasant option in the wardrobe
Food cravings that lead to intense love affairs with chocolate, chips, fried foods, and ice cream.
Irritability and bad mood
(PS: the best dessert in Tucson is at Vivace!)
8 Self-Care Tips for PMS
Now for the exciting part: how to beat the PMS blues with some self-care strategies. *Please note that this post is not medical advice. If you have horrible PMS or even symptoms you’d rather live without, contact your healthcare provider. Also, don’t accept birth control as a band-aid solution. Look for the root causes of why you feel this way!
Fortunately, there are several ways to find some relief during that uncomfortable time of the month. Let’s get into it:
1. Get familiar with your cycle (and give yourself grace)
One of the most powerful tools you have in your arsenal to combat PMS is knowledge. Understanding your menstrual cycle, including when to expect PMS symptoms, can be a game-changer. Start tracking your cycles on a calendar or use one of the many period tracking apps available. Being aware can help you prepare for the days when PMS is most likely to rear its head. Check out this post on the Fertility Awareness Method here!
But here’s the key: be kind to yourself. It’s completely okay to have days off. Don’t beat yourself up for feeling a little different or needing extra care during this time. Also, use this time for nutritious foods, extra rest days, and things that make you feel good.
2. Eat a balanced diet
Food can be your best friend or your worst enemy during PMS. Many of us experience cravings for salty, sweet, or carbohydrate-rich treats. While it’s okay to indulge cravings in moderation, it’s especially important to eat a balanced diet that includes protein and healthy fats to stabilize blood sugar levels, maintain energy levels, and relieve cravings.
Lean proteins like chicken, turkey, and fish, along with healthy fats from avocado, nuts, and olive oil, can help keep those hunger-induced mood swings at bay. And yes, you can still enjoy some dark chocolate – it’s known to increase serotonin levels and improve mood.
3. Stay active (even when you’d rather snuggle)
It’s tempting to skip training during PMS, especially when you’re experiencing fatigue, cramps, or mood swings. However, regular exercise can be a powerful tool in your toolkit for combating PMS. Exercise releases endorphins, those feel-good chemicals that can help improve your mood.
It is not necessary to perform intense exercises; Even a brisk walk or a gentle yoga session can do wonders. The key is to find an activity that you enjoy and that makes you feel good. So grab your comfy workout gear and remember that you’ll feel better afterwards.
4. Drink plenty of fluids
Proper hydration is important whether you have PMS or not. But it is crucial when you are hoping for some relief from the annoying symptoms of PMS. When you drink enough water, your body is better equipped to combat fatigue and dehydration while supporting optimal digestion and hormonal regulation. Many health professionals recommend the standard eight 8 oz. glasses of water per day, but the amount of water your body needs varies from person to person and you generally need even more when you’re on your period.
5. Prioritize sleep (and invest in your sleep sanctuary)
Getting enough sleep is non-negotiable when it comes to managing PMS symptoms. Poor sleep can exacerbate mood swings, fatigue, and irritability. It can also decrease insulin sensitivity, which is a bummer when we crave sweets and sugar! Make sure your sleeping environment is conducive to rest: keep your bedroom cool, dark and quiet. Consider investing in a comfortable mattress and quality pillows to support your sleep.
Establish a bedtime routine that tells your body it’s time to wind down. This may include gentle stretching, reading a book, or drinking an herbal tea or golden latte. Aim for at least 7 to 9 hours of sleep each night, especially in the days before your period.
6. Reduce stress (and find your zen zone)
Stress and PMS often go hand in hand, creating a not-so-harmonious symphony of discomfort. While we can’t always eliminate stress completely, we can manage it more effectively. Consider incorporating relaxation techniques into your daily routine. Meditation, deep breathing exercises, or practicing yoga can help calm the mind and reduce stress.
You can also explore mindfulness or journaling to gain insight into your emotional state during PMS. Identifying triggers and patterns can allow you to cope with stress more skillfully. And remember, it’s okay to say no to additional commitments or responsibilities during this time. Your well-being comes first.
7. Try alternative remedies (with professional guidance)
If you find that PMS symptoms are significantly impacting your quality of life, consider exploring alternative remedies with the guidance of a health professional. Some women find relief through supplements such as vitamin B6, DIM, calcium and magnesium, as well as herbal supplements for premenstrual syndrome.
Vitamin supplements, such as vitamin B6For example, it can relieve PMS symptoms, such as mood swings and breast tenderness. DARK can help the body process estrogen effectively, which can reduce estrogen dominance symptoms related to PMS. Sweet potatoes are a natural source of progesterone, which can be especially calming and balancing during the second half of our cycle.
However, it is essential to consult your healthcare provider before adding supplements to your routine. They can provide personalized guidance and ensure these remedies are safe and appropriate for your specific needs.
Remember, self-care is not a luxury; It is a necessity for your physical and mental well-being. Don’t hesitate to seek help when necessary and always listen to your body.
8. Track your PMS symptoms on a calendar
Keeping track of PMS symptoms on a calendar makes it easier to recognize which symptoms you struggle with the most. Tracking your symptoms can also help you identify potential triggers so you and your doctor can determine which solution will work best for you. Health professionals recommend to record the following information:
- Your symptoms
- The severity of your symptoms.
- How long do your symptoms last?
- Whether your symptoms respond to treatment or not
- At what time during your cycle do your symptoms occur?
You may need to try different things to treat PMS. Some things you try may work and others may not. Keeping track of your symptoms can help you find the treatments that work best for you.
For more self-care inspiration, check out my previous post on self-care and learn how to eat during your menstrual cycle in this post.
I hope this post was helpful to you! If you’re looking for natural ways to balance your cycle and want to work with a professional to find the root causes and make you feel amazing, join me at Vitality for a combination of self-paced learning, individual testing, and action plans. All the details are here!
xo
gina
