Written by Ashley Spencer, Coach and Founder of A Little More Mindful
Almost 50% of women of reproductive age are affected by PMS worldwide. Despite this, we've been conditioned to make light and roll eyes at our menstrual symptoms, but the hormonal changes a woman’s body goes through every month are no joke!
We’ve been taught to brush off or power through the mental, emotional and physical symptoms of our cycle, which are most commonly breakouts, headaches, fatigue, anxiety, anger, irritability, tender breasts, restlessness, cravings, irritation, nausea, low mood, back pain, and changes in sex drive. I don't know about you, but to me, this is not an acceptable coping strategy for something many of us experience for 1-2 weeks of the month.
The hormonal symptoms I'm referring to occur in the Luteal phase of your cycle, which comes after ovulation and before your period.
During this phase, progesterone peaks in preparation for pregnancy, and when there isn’t one, it drops. This drop in progesterone is what can contribute to the PMS (premenstrual syndrome) symptoms that most of us are all too familiar with.
If like me, PMS kicks your ass every month, you might find that your routine, healthy habits and good intentions go in the bin, meaning you have to invest time and energy reinstating them, which can sometimes take another week.
This habit hopping isn't helpful if you're trying to maintain some level of consistency in your life. So, what's the solution? The solution is to stop treating your luteal phase like a week off from life, and instead, replace the habits you struggle to maintain during that period with more realistic and doable habits so that the transition isn't as dramatic.
Here are five simple ways you can do this:
1 | Track your cycle
You can’t manage what you don’t measure!
If you experience difficult hormonal symptoms from your menstrual cycle for around one week of every month, that’s three months of the year that you’re battling fatigue, poor sleep, low and/ or unpredictable mood, cravings, sore breasts, breakouts, and probably more, without a strategy for how you’re going to manage it. Understanding your cycle is the first step to understanding what’s happening in your body and allows you to put a strategy in place so you can manage it in the most healthy and helpful way possible.
If you don't understand your cycle, you're not alone, as on average, a woman (who menstruates) will menstruate for 7 years during their lifetime, but it’s been found that over a third of women don’t understand their menstrual cycle.
It's never too late to start learning about your cycle, and there are loads of free cycle tracking apps available, (I use Flo), that make it super easy to track your cycle and cycle symptoms so you can get to know what’s “normal” for you and manage your life around it.
2 | Reduce your output
Exercise: You probably won’t feel like moving in this phase but maintaining a level of exercise is important for your physical and mental health. Take the pressure off by adjusting your exercise routine to include some lower intensity training, such as walking, yoga, pilates, and stretching. You may experience heightened emotions during this phase, so a mindful way of exercising that will help you connect with your body is a lovely alternative to high intensity training.
Work: With the dramatic drop in progesterone, you’re more likely to experience mood changes, tiredness, headaches, bloating, and other symptoms that might impact your productivity, creativity and confidence. Therefore, it’s sensible not to schedule any important meetings/ presentations/ launches. Track your predicted cycle in your calendar, and try to only schedule light work during this phase.
Socialising: During this phase you’ll likely feel more reclusive, irritable and less tolerant of people. You may even experience heightened levels of anxiety. Because of this, it’s a good idea to limit socialising and not commit yourself to social events. Instead, keep your calendar free and decide whether or not to socialise in the present moment, (this includes helping or doing favours for people).
3 | Simplify your diet
Now isn’t the time to test out complicated recipes!
You’ll likely have less energy and more cravings during this phase, so make your life as easy as possible by planning and prepping quick, simple, and nutritious meals, such as soups, stir-frys, and tray bakes. This is the phase where you’re likely to experience the most hunger and cravings, so the temptation to snack on chocolate and biscuits will be real. There’s nothing wrong with a little indulgence, but too much may make you feel sluggish and bloated, and won’t satisfy your hunger, causing you to pick even more. Have a selection of nutritious snacks in the house to make making smarter choices easier, and carry a snack in your bag to satisfy cravings when you’re out. Try to prioritise foods that are more satiating, high in fibre and low in refined sugar. Examples are, whole grains, lentils, brown rice, caffeine free teas, berries, proteins, dark chocolate, and leafy green vegetables.
You may want to consider supplementing with Magnesium Bisglycinate, as it has been identified as an evidence-based treatment for PMS, and successful in aiding sleep. The added benefit of glycine in the supplement can also calm the nervous system and improve insulin sensitivity. I personally supplement with Bulk Magnesium Bisglycinate tablets, which I have on an Amazon subscription so I don't run out, but there are lots of other options available.
4 | Work with your body
You won't receive a medal for powering through!
Self-compassion is absolutely vital in life, but especially in this phase of your cycle. Stop trying to fight the fatigue or pretend that you're feeling happy when you're not. Allow yourself to feel what you're feeling - to be a human.
Prioritise yourself and your body by doing things that make you feel good, and avoid things that may induce feelings of insecurity and comparison, (such as social media).
5 | Stop hating on your cycle
You wouldn't exist without a menstrual cycle!
It won't always feel like it, but your menstrual cycle is a beautiful thing. It's a reminder of how amazing your body is, and how it can prepare you to create new life. It's also the not all negative; the hormone changes in some parts of your cycle contribute to making you feel energetic, confident, and horny! Try to recognise these parts of your cycle and express gratitude for the fact that your body is functioning consistently.
If you maintain a negative relationship with your cycle, you will find it more difficult to work with it, just like you would a person. The truth is that you can't avoid it, so you might as well try to get on with it, and integrate it into your life instead of complaining about it.
Conclusion
If you have a menstrual cycle, it is part of you and what makes you who you are. Trying to ignore it, overpower it, and blame it is not a helpful solution if you want to improve it. Make getting to know your cycle a priority by tracking it for a couple of months, then start to make the adjustments I've recommended above to become more in tune and in alignment with it, so you can maintain consistent healthy habits throughout the month.
I'd love to hear about your journey of implementing these steps. Keep me updated at @_alittlemoremindful on Instagram, and remember to share this blog with anyone you know who struggles with PMS symptoms.
Important: The information provided on the site is for informational and educational purposes only, and does not substitute for professional medical advice.
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