Do you dread the week before your period? How much do you dread it?
I used to count down the days, waiting for the familiar aches in my back, bloated belly and throughly grumpy mood.
I used to think all women suffered this way and that PMS was just a part of life that I had to accept.
I’m now here to assure you that it doesn’t need to be this way. You don’t need to suffer through your periods or the week before your period.
Here what I did:
1. Cycle monitoring: I started to monitor my cycle by using a menstrual cycle tracking app to better understand my cycle and what symptoms I was experiencing at certain points in my cycle.
2. More anti-inflammatory foods: I increased the anti-inflammatory foods in my diet: fresh turmeric, fresh ginger, citrus fruit, wild salmon and at least 2L of water per day.
3. More vegetables, a bit more fruit: I gave myself the goal of eating at least 10 servings of vegetables and fruit a day – 7 portions of vegetables and 3 portions of fruit.
4. Sleep, sleep, sleep: I tried to get at least 7-8 hours of sleep a night. The more sleep you get, the better your body responds to insulin and the better your energy levels.
5. Less sugar, less alcohol: Excess sugar and alcohol create inflammation in the body (NB: inflammation is when your immune system over responds and remains switched on, usually due to an external stimulus) and inflammation drives many PMS symptoms.
6. Get moving: Light exercise, such as yoga, stretching, pilates and walking will reduce cortisol, the stress hormone and produce endorphins, one of the feel good hormones. Keeping cortisol at bay is really important because it can be a driver of inflammation. I tried to take at 8,000 – 10,000 steps a day in active walking and latent movement (you’d be surprised how much running you do when you’re chasing a three year old around the house!).
7. Support the liver: The liver is your body’s tool for detoxifying – it’s very important for women because your body uses the liver to break down oestrogen to a less potent form so it can be excreted in your daily bowel movement. I added lots of green, leafy vegetables, broccoli and cauliflower to my diet as these have compounds that support the liver’s detoxification process.
8. Poop everyday: Adding in fruit, veg and lots of water made sure I was able to have a bowel movement every morning, which is really important because this is the way the body gets rid of excess estrogen after it gets metabolised by the liver. Too much oestrogen can be a driver of PMS symptoms.
Have you tried any of these tips to manage your PMS? What’s worked for you?
Do you have PMS? Get in touch for to book a free, no commitment 20 minute health coaching call to find out more about how you can improve your menstrual health & wellbeing.