While tuning into the radio last week, I caught my favorite morning show hosts discussing PMS. They referenced a survey that asked women what they often apologize for while experiencing PMS. The top response? Feeling irritable and moody. Other common apologies included being overly emotional, changes in appetite and energy levels, and leaving menstrual products in the trash.
First off, I have a lot to say about this. Women (and anyone with a uterus) shouldn’t feel the need to apologize for these natural responses. Our bodies undergo hormonal fluctuations that we can’t control. The fact that we experience menstruation every month is no small feat, and we should stop feeling guilty for being moody or for needing to manage our menstrual products.
I’d wager that if men had to deal with menstruation, there would be no apologies, just designated “period pods” stocked with snacks and privacy. But in reality, those of us who menstruate are expected to carry on with our daily lives as if everything is perfectly normal.
Every month, there comes a day when you just want to be alone with your favorite snacks, feeling irritable and generally as if you’ve been run over by a truck. Having been familiar with this since I started my period at eleven, I remember times when I felt nauseous and bloated to the point of being immobile. Now, as I witness my teenage daughter endure severe premenstrual symptoms, I know we all want to feel better during this time.
How to Ease PMS Symptoms
So, how can we ease these PMS symptoms? Dr. Emma Rivers, Chief Medical Officer at Revitalize Health, shared insights via email. She explained that PMS often arises from an imbalance between estrogen and progesterone. “Progesterone is meant to peak a week before your period, and it has antidepressant and diuretic properties,” she noted. When conception doesn’t occur after ovulation, these hormone levels drop, leading to fatigue, irritability, cravings, and cramps.
We can all agree that these symptoms are no walk in the park. Dr. Rivers recommends incorporating certain foods into your diet, such as cruciferous vegetables (like broccoli, kale, and cabbage) and dark berries. Reducing sugar and caffeine can also be beneficial, as they aid estrogen detoxification. Surprisingly, dark chocolate might help too.
Dr. Rivers suggests adding a small handful of sunflower and sesame seeds to your daily intake. Staying hydrated is crucial, even if you feel bloated. Aim to drink half your body weight in ounces of water each day.
Exercise can also make a significant difference. Activities like walking, running, HIIT, or yoga can help alleviate PMS symptoms, according to Dr. Rivers. Considering daily supplements, such as Magnesium taurate, Fish oil, Vitamin D, Evening primrose oil, and Calcium Citrate, may also be advantageous.
Sleep plays a vital role too. Dr. Rivers advises aiming for seven to eight hours of restful sleep each night. Other tips include minimizing alcohol intake, managing stress when possible, and recognizing that it’s okay to rest more during this time. If cramps become unbearable, discussing medication options with a healthcare provider is advisable.
While we may not completely eliminate PMS symptoms, adopting these strategies throughout the month might help significantly. Personally, I’ve found that exercise has improved my symptoms quite a bit. I do struggle with reducing salt intake, but I’ve noticed that indulging too much leads to increased bloating and irritability.
Even as I embrace these strategies for relief, I refuse to apologize for having my period. It’s time for women to stop feeling sorry for natural bodily functions.
For those interested in understanding more about fertility and menstruation, this resource provides excellent insights. And for additional tips on navigating teenage events, check out this blog post.
Summary
Managing PMS can be challenging, but understanding hormonal changes and making lifestyle adjustments can help alleviate symptoms. Incorporating specific foods, staying hydrated, exercising, and ensuring adequate sleep are key strategies. It’s essential for women to recognize that they shouldn’t feel apologetic about their menstrual experience.