Simple ways to help each month
Sore boobs, feeling bloated, craving every snack in sight and weeping at cute dog videos on social media. Say hello to some of the symptoms most women experience right before Aunt Flo comes to town. But your time of the month needn’t mean curling up in a ball and falling into a ‘chocolate coma’, as there are seven simple ways to help ease those pre-period peeves…
What is PMS?
Say hello to premenstrual syndrome. As your body preps itself ready for your next period you may notice a few symptoms creeping in, such as bigger boobs, feeling more sleepy than usual, helping yourself to an extra portion of your fave dessert, greasy hair, spots, bloating and feeling more moody or emotional than usual.
You’re not alone though, as most women will experience these symptoms at some point in their lives. But why do you feel this way before your period? The exact cause isn’t known, but it could be due to fluctuations and to increased sensitivities to the levels of female hormones, such as progesterone and oestrogen. Think of the fluctuations like a rollercoaster ride – one minute you’re feeling happy and excited, but then you’re unsure of what’s coming up next!
Is it PMS or something else?
If you’re experiencing extreme PMS symptoms which are starting to interfere with your daily life then there is a condition known as PMDD (Premenstrual Dysphoric Disorder) which affects a small number of women each month. If you’re concerned about any of your symptoms then contact your GP.
How can I help ease my PMS?
Exercise
If you’re in a PMS funk then the last thing you probably feel like doing is increasing your heart rate and getting sweaty (unless your sex drive is up and it’s with your partner of course!). But exercise may help ease your PMS symptoms, and you don’t have to run a marathon to feel the benefits. If you’re only feeling up to some simple yoga stretches, then grab that mat and get ready to downward dog, or if you fancy getting those feel good hormones flowing, then try a zumba or HIIT class. Try making it part of your routine, and like with most things in life – the more you do it the better you’ll feel!
Healthy balanced diet
When the crimson wave is rearing its head, you may find yourself craving anything from pizza to packets of biscuits, thanks to the rollercoaster of hormones surging round your body. While you may not feel like reaching for the healthiest option, a balanced diet with regular meals and a variety of food groups could help steady your blood sugar and help reduce cravings.
A good place to start is by swapping your carb choices for wholegrains, such as granary bread, and avoiding foods with high GI (glycaemic index) such as doughnuts and cookies.
Vitamin B6 is fab for helping contribute to the regulation of hormonal activity, so try getting your quota from chicken, eggs, fish and wholegrains. For more information on what foods to eat during your period, check out our article on how your period can affect your skin.
Sleep
PMS may leave you feeling sluggish, even if you’ve had seven to eight hours sleep the night before, so it’s important to listen to your body and rest when you need to. Now we’re not saying you need to create a duvet den and get an extra few hours snooze each day, but you can take little steps to help relax your body before bed. Why not try having a warm shower or bath before hitting the hay, or doing some light meditation? Check out our six expert-approved ways to help you sleep better, and remember its ok to say no to social things if you’re feeling too tired! Magnesium may help reduce your tiredness, so try adding a little extra fish, meat, dairy, wholegrains, green leafy veg and nuts to your diet – yum!
Reduce stress
Everyday Stress can have a knock-on effect to how you behave, both mentally and physically, so it’s important to recognise those times when you feel a little on edge or overwhelmed and take steps to help unwind. If you’ve ever been through a stressful time then you may have noticed changes to your cycle (starting later or earlier than expected, experiencing stronger period pain) and the same can happen with your PMS. Exercise is great for stress-busting, as well as relaxing breathing techniques and even chatting things through with a friend over cake and a cuppa (it’s ok to give yourself a little treat when you feel premenstrual…). Our tips on how to take time for yourself are here to help you unwind.
Avoid caffeine & alcohol
If you’re suffering from a bad case of PMS sleepiness and there’s still four hours left until home time, then making a caffeine fuelled tea or coffee is probably the go-to option, right? Well caffeine may actually make your PMS symptoms feel worse, so try drinking plenty of water throughout the day and opt for caffeine free cuppas, or even tasty herbal teas instead.
Opting for a glass of vino when you’re in a PMS minefield could also make you feel less than tip top, so it’s best to avoid the booze where you can.
Cut down on sugar
If you find yourself being the queen of sugar mountain and ploughing through one sweet snack after another during PMS then it’s time to lose the crown, as you could be adding fuel to the hormonal fire. Sugary foods can play havoc with your blood sugar levels, and also increase your cravings for more sweet foods. We get that PMS can make you crave all of the ‘bad’ stuff, so if you need to scratch that sweet itch then swap a large chocolate bar for a couple of squares of dark chocolate, or why not share a brownie with a friend? Take a look at how sugar affects your lifestyle for more top swaps.
Be kind to yourself
Life can be stressful enough without the added pressure to be our best selves 24/7. It’s ok to feel a bit low, tired, annoyed, hangry (that’s anger over being hungry!) and a little sleepy, but it’s important to accept that those off days will happen and it’s more than ok – in fact we highly applaud you, for looking after number one. So if PMS is ruling the roost then it’s ok to…
• Enjoy an extra 15 minutes in bed
• Have a pyjama weekend and feel no guilt for it (Yes house coat!)
• Create a cosy den at home after a long day at work (hello back-to-back box sets)
• Be kind to yourself at work – we all have off days, so if you’re feeling more drab than fab then confide in your colleagues and help take that pressure off
However your body prepares for Aunt Flo’s visit, there are always ways to help make yourself feel better. We’ve got this ladies!
