Stephanie Taylor is a Health and Wellness Coach specialised in Hormone Health. Based in the UK but available to assist anyone worldwide to ensure optimal hormone health and overall wellbeing.
Do you ever feel like the week before your period everything irritates you? Do you feel bloated? Do you crave sugar or want to eat everything in sight? Maybe you get cramps as well. You're not alone. Millions of women feel like this and I used to be one of them. It doesn't matter how old you are, whether you are in your 20s or 40s, premenstrual syndrome can impact all women who are getting periods. But don't worry, because I am here to tell you that you do not need to suffer, there's hope to manage this and get it under control at least. In this article, you will find 5 practical tips to help you beat premenstrual syndrome's effects and regain control of your moods. You do not need to suffer any longer.
What is premenstrual syndrome?
Premenstrual Syndrome (PMS) affects millions of women worldwide, bringing a range of physical and emotional symptoms that can disrupt daily life. Mood swings, irritability, anxiety, and fatigue are just a few of the challenges many face in the days leading up to their period. However, there are effective strategies to help manage these symptoms and regain control over your mood.
What causes premenstrual syndrome?
Premenstrual syndrome (PMS) is caused by a combination of hormonal changes, lifestyle factors, and individual sensitivities. The most common contributing factors are:
Hormonal fluctuations: Changes in estrogen and progesterone levels during the menstrual cycle can affect neurotransmitters like serotonin, which plays a role in mood regulation.
Diet: Poor diet, including high sugar and salt intake, can exacerbate symptoms. Some women may experience PMS symptoms linked to deficiencies in vitamins and minerals, such as magnesium, calcium, and vitamin B6.
Related Article: 8 Tips for Improved Hormonal Balance
Stress: Increased stress can amplify PMS symptoms. Stress management techniques may help alleviate some discomfort.
Lack of exercise: Regular physical activity can help reduce symptoms by improving mood and reducing bloating. However, it is important to note that types of exercise should be synced according to your cycle. The week before your period aka “luteal phase” types of exercise should consist of yoga & walking as these stress the body out less. Strenuous exercise such as HIIT or too much cardio can wreak havoc on your body and hormones at this time in your cycle.
Related Article: How (and why) to exercise according to your menstrual cycle
Genetics: Family history can play a role, as some women may be more genetically predisposed to PMS.
Underlying health issues: Conditions like depression, anxiety, or other hormonal disorders can also worsen PMS symptoms.
Age: PMS symptoms can vary with age and often become more pronounced in women in their 30s and 40s, however, it can also impact women in their 20s.
While the exact cause of PMS is not fully understood, it’s often a combination of these factors that leads to the symptoms experienced.
Signs and symptoms of premenstrual syndrome
Signs and symptoms of premenstrual syndrome can vary amongst women however some of the most common symptoms or signs of this are:
Physical symptoms
Bloating: Increased fluid retention and swelling in the abdomen.
Breast tenderness: Soreness or swelling in the breasts.
Headaches: Tension or migraine-like headaches.
Fatigue: Low energy levels and increased tiredness.
Cramps: Abdominal cramps and pain, similar to menstrual cramps.
Joint or muscle pain: Discomfort in various parts of the body.
Changes in sleep patterns: Insomnia or increased sleepiness.
Emotional symptoms
Mood swings: Rapid mood changes, including irritability or sadness.
Anxiety: Increased feelings of anxiety or tension.
Depression: Feelings of sadness or hopelessness.
Irritability: Heightened sensitivity and frustration.
Changes in appetite: Cravings for certain foods, such as sugar or increased hunger.
Cognitive symptoms
Difficulty concentrating: Trouble focusing or remembering things.
Forgetfulness: Increased forgetfulness or mental fog.
Other symptoms
Acne flare-ups: Changes in skin condition, such as breakouts.
Digestive issues: Diarrhoea or constipation.
These symptoms can vary in severity and may not be experienced by everyone. If symptoms are significantly impacting daily life, it may be helpful to consult a healthcare professional for advice and management strategies.
5 easy tips to improve premenstrual syndrome
1. Maintain a balanced diet
What you eat can significantly impact your mood and overall well-being. During the luteal phase of your cycle (the time before your period), focus on a balanced diet rich in whole foods. Here are some dietary tips you can consider:
Increase complex carbohydrates: Foods like whole grains, legumes, fruits, and vegetables can help stabilize blood sugar levels and improve mood.
Incorporate healthy fats: Omega-3 fatty acids found in fish, walnuts, chia seeds and flaxseeds can reduce inflammation and may help alleviate PMS symptoms.
Limit sugar and caffeine: Excess sugar and caffeine can lead to mood swings and increased anxiety. Aim to reduce your intake, especially in the week before your period. Or you can substitute with Matcha, as this gives you more of a healthy boost of energy and doesn’t leave you feeling jittery or anxious.
2. Exercise regularly
Regular physical activity is one of the most effective ways to combat PMS. Exercise helps release endorphins, which are natural mood boosters. Aim for at least 30 minutes of moderate exercise most days of the week. Here are some activities to consider:
Aerobic exercises: Activities like walking, running, or cycling can improve cardiovascular health and reduce symptoms of PMS.
Yoga and stretching: These practices can help relieve tension and promote relaxation, making them great options for managing stress and irritability.
Strength training: Building muscle can improve your metabolism and help balance hormones, contributing to better mood stability.
As mentioned above it is best to focus on less intense exercise in your luteal phase for happier hormones and periods.
3. Prioritize sleep hygiene
Quality sleep is crucial for mood regulation. Poor sleep can exacerbate PMS symptoms, leading to increased irritability and fatigue. Here are some tips to improve your sleep hygiene:
Establish a routine: Go to bed and wake up at the same time each day to regulate your body’s internal clock aka “Circadian Rhythm”
Create a relaxing bedtime environment: Keep your bedroom cool, dark, and quiet. Consider using blackout curtains if necessary
Limit screen time before bed: The blue light emitted by screens can interfere with melatonin production. Aim to turn off electronic devices at least an hour before bedtime.
Read a book: Reading is a great way to switch off from the day and de-stress. Reading can also make your eyes tired encouraging you to fall asleep.
4. Practice stress management techniques
Stress can significantly worsen PMS symptoms, so finding effective ways to manage it is essential. Consider incorporating these techniques into your routine:
Mindfulness and Meditation: Practices such as mindfulness meditation or guided meditation can help reduce anxiety and improve emotional regulation.
Deep Breathing Exercises: Simple breathing techniques can help calm the mind and body, making them useful tools during PMS flare-ups. Box breathing or Andrew Weil’s 4-7-8 breathing technique are excellent for this.
Related Article: Just Breathe: Using Breathwork for Wellbeing
Journaling: Writing down your thoughts and feelings can provide an emotional outlet and help you identify patterns or triggers associated with your PMS symptoms.
Read a book: Reading is a great way to switch off from the day and de-stress. Reading can also make your eyes tired encouraging you to fall asleep.
5. Consider natural supplements
Some women find relief from PMS symptoms through natural supplements. Before starting any new supplement, it’s essential to consult with a healthcare provider.
Here are a few options that may help:
Calcium and vitamin D: These nutrients have been linked to reduced PMS symptoms, including mood swings and fatigue.
Magnesium glycinate: This mineral may help alleviate bloating, breast tenderness, cramps and mood changes associated with PMS.
Herbal remedies: Supplements like chasteberry (Vitex) and evening primrose oil have shown promise in some studies for reducing PMS symptoms.
Conclusion
PMS can be a challenging experience, but it doesn’t have to control your life. By implementing these five tips—maintaining a balanced diet, exercising regularly according to your cycle, prioritizing sleep, managing stress, and considering natural supplements—you can improve your PMS symptoms and take back control of your moods. Remember, every woman’s body is different, so finding the right combination of strategies that work for you may take some time. I once suffered terribly from PMS symptoms that were debilitating and took over my quality of life. I have now drastically reduced these uncomfortable symptoms.
If you're ready to take control of your hormonal health and improve your quality of life, I invite you to schedule a free discovery call with me today. Let's work together to unlock your full potential for health and vitality. Book a free discovery call by clicking here.
You deserve to feel your best, every day of the month!
Stephanie Taylor, Hormone Health and Wellness Coach
Stephanie Taylor a Health & Wellness Coach specialised in Hormone Health. Stephanie addresses the root cause of hormonal imbalances taking into account a multidimensional approach. One where physical, mental, emotional & spiritual aspects are addressed collectively. She strongly believes in the mind body approach to health and how mindset is the biggest factor in any health journey.
Stephanie addresses nutrition, lifestyle & mindset practices to coach you to better health and wellbeing, whilst ensuring sustainable, manageable shifts are made.
