It’s that once a month bout of hell on earth … yep, I’m talking about premenstrual syndrome. You know it well. That one to two weeks where our moods have more ups and downs than all the rollercoasters combined at Disney, we get bloated, have cramps, our hair is greasy, we break out in spots, we have no energy and absolutely everything and everyone irritates the hell out of us.
PMS, or premenstrual syndrome, is a common condition that affects many women during their menstrual cycle and while there is no cure for PMS, there are ways to manage the symptoms at home and improve your quality of life.
So let me share with you 5 easy to implement tips that will help you manage your premenstrual symptoms at home:
- Exercise regularly.
Exercise can help reduce the severity of PMS symptoms by releasing endorphins, which are natural mood-boosting chemicals in the brain. Aim for at least 30 minutes of moderate-intensity exercise, such as walking or cycling, every day. Yoga and pilates have also been found to be beneficial for women’s health and certain yoga poses can help with issues such as menstrual cramps such as the cat-cow pose, pigeon pose and Childs pose.
- Eat a healthy diet.
A diet rich in healthy fats, fruits, vegetables, and whole grains can help reduce PMS symptoms. Making sure your body is getting all its nutritional needs met can help reduce the risk of nutritional deficiency which I’ll be talking more about when we cover tip number 5 so do keep watching! You also want to avoid processed and sugary foods, as these can trigger inflammation in the body and disrupt our blood sugar balance which are two more causes of premenstrual syndrome and can worsen your symptoms.
- Get plenty of sleep.
Lack of sleep can make PMS symptoms worse, thats because it can increase insulin resistance, contribute to inflammation in the body and cause weight gain … all of which are known to make those premenstrual symptoms worse. You should be aiming for at least 7-8 hours of sleep per night which is often easier said than done for many of us. However, creating a relaxing bedtime routine where you stop using electronics and hour before bed and so something like yoga, journalling or even reading a book in bed with a cup of chamomile tea can help promote a good nights sleep.
- Practice stress-reducing techniques.
Stress can worsen PMS symptoms, as increased cortisol increases insulin and puts the body in a vicious cycle of racing each other up. We live in an almost constant state of stress which puts a massive strain on our bodies and can hinder production of estrogen and progesterone in the body, so it’s important to find ways to relax and manage stress. Some techniques to try include deep breathing, meditation, and yoga, avoiding the news and social media and not being afraid to ask for help instead of overburdening yourself all the time.
- Consider adding in some supplements.
Many studies have found that women with PMS have also been found to be deficient in calcium, magnesium and vitamin D, as well as a few other vitamins and minerals. Here are some supplements that can help with your PMS symptoms.
– Vitamin D has been found to reduce pms symptoms and menstrual cramps.
– Calcium plays a role in the secretion of our hormones and can help decrease symptoms such as depression and menstrual cramps.
– Magnesium has been found to significantly reduce menstrual pain.
– Essential fatty acids (omegas 3 and 6) can help with cramps and the psychological effects of pms such as mood swings and depression.
– Vitamin B6 helps maintain optimal progesterone levels and helps the liver remove excess estrogen – thats important because estrogen dominance is a cause of premenstrual syndrome.
– Zinc levels have been found to drop in the luteal phase which can worsen pms symptoms.
If you’re struggling to manage your PMS symptoms at home, and you want to take a deeper dive into all the causes and solutions for your premenstrual problems, grab a copy of my book PMS Hell to PMS Harmony.
It’s filled with east to understand explanations and simple strategies for regaining control over raging hormones.
Click HERE to order yours.