6 Ways to Manage PMS Symptoms
For many women, that time of the month can be can be debilitating. Painful cramps, mood swings, tender breasts and fatigue can make you want to just curl up on the couch with a hot water bottle and some advil.
While PMS is common, it does not mean that it is normal. Your period is considered to be the fifth vital sign and your PMS symptoms are like a report card from what you did or didn’t do with your health and nutrition the month before. Had a few too many drinks? Had a stressful week at work? Ate too many sweets or drank too much coffee? This will all affect how you experience your period.
Why does PMS happen in the first place?
Women’s hormones fluctuate all throughout the month. Typically we experience PMS symptoms from fluctuating progesterone and estrogen. Both of these hormones take a dip the week before our period leading to low mood and energy, tender breasts and bloating.
These two hormones can be affected by our gut health, birth control, stress levels, food and stress.
6 Ways to Manage Your PMS Symptoms
Eat more protein and make sure you are balancing your meals. Dysregulated blood sugar is one of the main contributors to many hormones imbalances. Balancing blood sugar by eating balanced meals with protein, carbs, fats and fiber helps with energy, food cravings and mood. Need some meal inspiration? Check out my meal plans here.
Supplement with magnesium. Many women are deficient in magnesium and could benefit from taking a magnesium supplement. This can be helpful for cramps as it helps to soothe and relax the muscles of the uterus. It can also be helpful for anxiety, mood and sugar cravings. My favorite is magnesium bis glycinate. You can check out some of my favourite supplements and brands in my shop.
Go easy on the high intensity workouts the week before and during your period. Intense workouts increase cortisol levels (the stress hormones). When this happens our body prioritizes making cortisol and can put progesterone on the back burner. We need progesterone to help us feel calm and have good sleeps.
Eat more leafy greens and cruciferous veggies like broccoli or cauliflower. These help to aid the liver in detoxification of excess hormones, especially estrogen.
Ditch the caffeine. If you experience tender breasts the week before your period you might want to consider ditching the caffeine. Switch to decaf or try matcha instead.
Track your period. Tracking your cycle and understanding the 4 different phases is one of the most empowering thing you can do as a woman. Tracking your cycle allows to have a better understanding of your hormones and what they are doing at each stage. Tracking your symptoms can also help you get more in tune and make changes as needed to have a more painless period.
Your period should truly not be a negative experience every month. It is a time to rest and reflect, let go of the past month and set new intentions. Be kind to yourself, take naps and nourish your body to have a better experience.
I hope you try these tips for managing your PMS Symptoms!
xx
Mia
Looking to balance your hormones, heal your gut and find balance with food and your body? Join me in my 3 month coaching program The Balanced Body Method. A few spots are available for April.