Continuing on the theme of hormones, today I’m going to take a look at Premenstrual Syndrome (PMS) and how to manage symptoms. It’s not something I’ve talked about here before yet it’s a common experience that many women ask me about.
It’s commonly thought that we cannot do much about PMS – it’s just part of being a woman and our monthly cycle – right? Wrong! It doesn’t have to be.
There is not much research done on PMS, but some suggest PMS could be culturally specific. Women around the globe experience different symptoms when it comes to Menstruation with some cultures, like us in the UK, experiencing more severe symptoms than others.
I would agree that the way we live in the UK doesn’t fully support our monthly cycles. No one wants to be battling rush hour or sitting at a desk in an office when suffering cramps, bloating and wanting to sleep all the time! I think we can all agree, that there are times of the month when we just want to curl up alone under a duvet for the day. On the flip side, there are communities who support and honour women at this time of the month, such as your local Red Tent Movement or Women’s Circle.
Other than that, it’s generally up to us to figure out what works during our monthly cycles. So, in this blog post, we’ll explore practical tips for finding relief from PMS and promoting a smoother menstrual cycle.
Understanding PMS: The Common Symptoms
PMS is characterized by a range of physical and emotional symptoms that occur in the days leading up to menstruation. It’s different for every woman, you might experience mood swings, bloating, or irritability, to name a few. In the best cases, PMS can be annoying, yet for some women who experience more severe symptoms, it can disrupt daily life, relationships, and work and affect overall well-being.
However, there are some proactive steps you can take to manage and alleviate these symptoms effectively.
Before delving into solutions, it’s important to understand the various symptoms associated with PMS. These can include:
- Mood Changes: Mood swings, irritability, anxiety, or depression.
- Physical Symptoms: Bloating, breast tenderness, headaches, fatigue, muscle aches and acne.
- Digestive Issues: Cravings, changes in appetite, gastrointestinal discomfort, constipation or diarrhoea.
- Sleep Disturbances: Insomnia or increased need for sleep.
- Cognitive Changes: Difficulty concentrating or memory issues.
These symptoms can vary in severity from one person to another and from one cycle to the next. To understand what’s going on for you it’s important to track your symptoms over several cycles to identify patterns so you can better manage them. You can do this in a diary or download an app from the many available.
For me, when it’s that time of the month, I mostly experience bloating and water retention and my moods are generally okay.
Tips for Managing PMS
Balanced Diet
It’s tempting to binge when PMS strikes. How many of you have reached for comfort food to make yourselves feel better, or binged on chocolate? Yet, being conscious of your food choices will help ease symptoms. Rather than give in to your cravings, focus on a diet rich in fruits, vegetables, whole grains, and lean proteins. Limiting caffeine, sugar, and salt intake can also help reduce bloating and mood swings. If you do want a sweet treat, go for over 70% dark chocolate, which also contains magnesium which can help during this time.
Regular Exercise
Who remembers your PE teacher saying exercise was good for PMS when you tried to use it as an excuse to skip the lesson? Well, she was right – physical activity can help with cramps. Engage in regular low-impact physical activity such as walking, yoga, or swimming. Exercise not only boosts mood, it can reduce stress, and alleviate physical discomforts. Of course, always listen to your body. If symptoms are severe just rest.
Stress Management
Managing stress can positively impact mood changes and overall well-being. If you have a lot of stress in your life, you could get trapped in a cycle of it being made worse by PMS. Practice stress-reducing techniques like deep breathing, meditation, or mindfulness. Maybe your workplace has flexible working so you can work at home on days when you are feeling at your worst?
Supplements
There are periods in life when diet alone is not enough and you might need a little help. For PMS, consider supplements like magnesium, calcium, vitamin B6, and omega-3 fatty acids. These nutrients may help alleviate PMS symptoms but consult with a healthcare professional before starting any new supplements.
Hydration
Stay hydrated by drinking plenty of water throughout the day. Add a slice of lemon or cucumber if this helps. Proper hydration can reduce bloating and constipation and support overall health.
Sleep Hygiene
It’s tempting to doom scroll when we are feeling sluggish or our mood is low – this will not help! Prioritise good sleep habits by maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and reducing screen time before bed.
Herbal Remedies
Some herbal remedies like chasteberry (Vitex agnus-castus) or evening primrose oil may offer relief for PMS symptoms. However, always consult with a qualified herbalist or healthcare provider before using herbal supplements.
Medical Consultation
If PMS symptoms are significantly impacting your quality of life and those around you, or if you experience severe mood changes, consider seeking medical advice. Your healthcare provider can offer personalized recommendations and treatment options.
Relief from PMS: Conclusion
While PMS can be challenging, implementing these strategies can help you navigate this phase of the month more smoothly. Remember that self-care plays a crucial role in managing PMS symptoms, so prioritise your well-being and listen to your body’s needs.
By incorporating healthy habits into your routine and seeking support when needed, you can find relief from PMS and embrace a more balanced menstrual cycle.
If you would like some 1-2-1 support then reach out. I can help tailor a nutrition and fitness plan which works for you and your lifestyle so you understand your mind and body and can take the steps towards reaching your health, fitness and wellbeing goals.