PMS symptoms can be a real hindrance in our daily lives. Between the bloating, irritability and overall fatigue, it’s honestly shocking that women everywhere are able to go about their normal lives while being up against so much discomfort each month. But it seems like this is mainly because women have had no other choice. However, there are some changes you can make to your lifestyle to help control the severity of your PMS symptoms. Keep reading to find out more.
- Eat a Healthy, Balanced Diet
It is no secret that your body functions better when you are eating a healthy and balanced diet. All of the different systems in the body are going to be affected by what you put into your body, and your menstrual cycle is no exception. In order for your cycle to be regular, you need to ensure that your diet is nutritionally dense and rich in all of the essential vitamins and minerals we need to function. However, if you suffer from particularly bad PMS symptoms, there are some specific things you should focus on in your diet to help with the severity of your symptoms. Here are some of the things you should be aware of in your diet for PMS relief:
- Sodium: If one of your biggest PMS complaints is bloating, you’ll want to pay attention to the amount of sodium in your diet. High levels of sodium are often the culprit of excess bloating and water retention. In order to avoid this becoming an issue, try to reduce the amount of sodium in your diet especially leading up to the week between ovulation and menstruation.
- Refined Sugars: There are some studies that suggest that cutting back on refined sugars can help alleviate some of the more common PMS symptoms. Additionally, increasing the amount of complex carbs can also be helpful, especially if they are taking the place of more refined sources of carbohydrates.
- Omega-3: Research so far has shown that omega-3 fatty acids can be helpful when it comes to reducing PMS symptoms. However, research also shows that you need to be including omega-3s in your diet long term to experience the maximum effects. You can include more omega-3s in your diet by regularly consuming things like salmon, mackerel, flaxseeds, or chia seeds. You can also take an omega-3 supplement like fish oil to ensure that you are meeting your omega-3 goals daily.
- Iron: When menstruation starts, the body’s stores of iron can start to deplete. Low levels of iron can be responsible for feelings of depression, fatigue and mental fog while you are on your period. You will want to make sure that you are eating enough iron rich foods throughout your entire cycle to ensure that your levels will not become too low once you start menstruating.
- Magnesium: Magnesium plays a large role in your body’s hormone regulation. Keeping your hormones in check becomes much easier when you are getting enough magnesium. Make sure you are eating magnesium rich foods or are supplementing to get the proper amount.
2. Vitamins
If you are overwhelmed by all of the important vitamins and minerals that you need to consume for PMS relief, you can simplify things with vitamins for PMS. Vitamins for PMS are specifically formulated with everything you need in your diet to help with moderate to severe PMS symptoms. They will include things like magnesium, iron and omega-3s to help you achieve an easier, stress-free period.
3. Physical Activity
Although it can be challenging to get enough movement when you are experiencing the worst of your PMS, dealing with period related symptoms will become easier if you get regular exercise. Exercise is known to release mood boosting chemicals like endorphins, dopamine and serotonin. These chemicals help to combat feelings of depression, sadness or irritability that may occur during or around your period. So if you are able to move your body during times of PMS, you will reap the mood boosting benefits associated with physical activity.
Additionally, moving your leg and hip area regularly during exercise can help with PMS symptoms over time. Because your reproductive organs are held in your pelvic area, exercise that focuses on this part of the body will help to keep everything aligned which will promote healthy circulation. Things like walking, jogging or cycling are all great for promoting healthy circulation to this area.
Making Better Choices
Making better lifestyle choices throughout the month can lead to a better and more comfortable menstrual cycle. While that time of the month is never going to be something to look forward to, being mindful in your day to day can help prevent the dread you feel as period week approaches. Try out some diet changes, take your vitamins, and go on a daily walk to start having a better period.