How to Make PMS More Tolerable

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How to Make PMS More Tolerable

by Emily Richards

Updated: June 17, 2021

Originally Published: June 17, 2021

Last week, I tuned into my favorite morning radio show, where the hosts discussed PMS. They shared insights from a survey that asked women about what they often apologize for during this time. The top answer? Feeling irritable and moody. Other common responses included being overly emotional, fluctuations in appetite and energy, and forgetting to dispose of menstrual products properly.

First, let’s set the record straight: women (and anyone with a uterus) shouldn’t have to apologize for how they feel during PMS. These hormonal shifts are beyond our control. The reality of bleeding for a week each month is no small feat, so it’s time we stop saying sorry for being moody, craving snacks, or needing to toss sanitary products in the trash.

I can’t help but think that if men experienced menstruation, apologies would be non-existent and there’d be exclusive retreats stocked with snacks and privacy to manage their symptoms. But that’s not our reality. Women and those with a vagina must cope while managing daily responsibilities, often while feeling like they’ve been hit by a truck.

It’s a monthly occurrence: one day you wake up wanting nothing more than to be cocooned in your favorite snacks, feeling irritable and bloated. I’ve been dealing with this since my first period at age eleven, and now I see my teenage daughter grappling with similar severe premenstrual symptoms.

If we could choose, we’d prefer to feel like our usual selves, free from the discomfort that comes with menstruation. So, what can we do to ease these feelings? I reached out to Dr. Lisa Johnson, a wellness expert and founder of Balance Health Group, for some insights.

Understanding PMS

Dr. Johnson explained that PMS often results from an imbalance of estrogen and progesterone. “Progesterone typically peaks about a week before your period and has mood-stabilizing properties,” she notes. When pregnancy doesn’t occur, these hormone levels drop, leading to symptoms like fatigue, irritability, cravings, acne, and cramps.

Dietary Adjustments

To combat these effects, Dr. Johnson suggests incorporating certain foods into your diet, such as cruciferous vegetables (like broccoli and kale) and dark berries. Reducing sugar and caffeine can also help. “These foods assist with estrogen detoxification, and don’t overlook dark chocolate,” she adds. It all makes sense now!

Additionally, she recommends including sunflower (1 tsp) and sesame seeds (1 tsp) in your daily intake. Despite feeling bloated, staying hydrated is crucial. Aim for drinking half your body weight in ounces of water each day.

Exercise and Supplements

Exercise can also make a significant difference. Activities like walking, running, HIIT, or yoga can help alleviate PMS symptoms. Daily supplements such as Magnesium taurate, Fish oil, Vitamin D, Evening primrose oil, and Calcium Citrate are beneficial as well.

Prioritizing Sleep

Prioritizing sleep is another key factor. “Strive for seven to eight hours of sleep each night,” Dr. Johnson advises. Other tips include avoiding alcohol and minimizing stress when possible, and acknowledging the need for extra rest during this time.

If cramps become unbearable, consult a healthcare professional about potential medications for relief. While we may not completely eliminate these symptoms, incorporating these strategies throughout the month—even when we’re not experiencing PMS—can lead to significant improvements.

For me, regular exercise has greatly reduced my symptoms. I find it challenging to cut back on salt, but I’ve noticed that excessive indulgence leads to more bloating and irritability. And while I’m committed to feeling better, I refuse to apologize for having a period. It’s 2021, and it’s high time we stop feeling sorry for our bodies.

Additional Resources

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In summary, while PMS can be a challenging experience, there are various strategies to help manage and alleviate symptoms. A combination of dietary adjustments, exercise, hydration, and proper sleep can significantly improve your overall well-being during this time. Remember, it’s okay to take care of yourself and prioritize your needs.