PMS - Let's talk about it.
PMS - LET'S TALK ABOUT IT
My husband can tell me when my period is on her wicked way. I will then argue with him telling him that he doesn’t know my body. How could he possibly know?
Within a few days, it surely appears.
PMT is real and its needs to be spoken about more.
Physicians have recognised and treated symptoms related to the menstrual cycle for thousands of years. In fact, it was the ancient Greeks that first described the mood changes linked to the Menstrual Cycle.
So, the acknowledgment for PMS has been around a long time.
However, it took until 1931 for the medical community to officially recognise it. The term “Premenstrual Syndrome” was only coined in 1953.
Signs and Symptoms of PMS
Like so many things in Reproductive Health, society had dismissed and overlooked PMS as a “Women’s Issue”.
So unfortunately, it has not received the amount of attention that it deserves.
So, what are the physical and emotional symptoms that you can experience with PMT.
Well, they can vary as we are different and unique and no body is the same but the most common symptoms can be,
Low mood swings
If these troublesome symptoms feel somewhat familiar to you, then you must be well acquainted with PMS.
Nobody knows exactly why some women experience PMS, but experts think it occurs because the Progesterone falls so dramatically between ovulation and menstruation.
Changes in the brain chemistry may also play a role.
Also, an insufficient amount of the brain chemical Serotonin, is thought to increase the risk of depression, fatigue, sleep problems and food cravings.
NOURISH YOUR BODY
Looking after your body and mind can help ease the symptoms of PMS’
EAT MORE COMPLEX CARBS AND GRAINS
Fluctuations in our hormones causes our blood sugars to drop which leads to cravings of heavier foods such as Pizza and Chocolate.
Your Serotonin levels drop also, and your body uses carbs to make Serotonin.
Not that there is anything wrong about reaching for some comfort food during this time, if you do suffer quite badly with PMS, then it is worth looking at changing your diet slightly.
Swap to Pasta, Lentils, Porridge, Sweet Potato, Wholegrain.
Caffeine can increase your heart rate and stress levels so it is worth reducing if you can.
CUT BACK ON ALCOHOL
Alcohol dehydrates you and this can intensify cramps, bloating and tiredness.
TAKING NATURAL SUPPLEMENTS
We created The Warrior Box which is our period support box.
Our tea is infused with carefully selected herbs that can help ease period pain, anxiety, hormonal imbalance and so much more.
Our Everything’s Rosey is our morning tea which is a delicious blend of raspberry leaf, garden berries, mint leaves, and green tea.
The raspberry leaf is beneficial for the female cycle plus it is filled with antioxidants.
Our evening tea is out Lavender Dreams is a beautiful blend of English herbs, with lavender and lemon balm to bring restfulness, ease anxiety and help promote sleep while rosemary calms a busy mind and helps you to “switch off”.
“PMS may be really common, but that doesn’t mean you need to suffer through the symptoms,” says Kate White, MD, MPH, assistant professor of obstetrics and gynecology at Boston University.
Abrupt changes in any hormones—not just estrogen and progesterone—can have an effect somewhere in the body,” says White. “If your thyroid hormone plummets or skyrockets, for example, it has an effect. Hormones are the signal conductors that make the subways run and they keep everything humming along the way it’s supposed to. If there’s a drastic change in any of them it can have downstream effects.”
“I talk to my patients a lot about what’s ‘normal’ and ‘normal’ is different for everyone,” says White. “But if you’re ‘normal’ involves deep emotional pain once a month with crying jags, loss of sleep, and/or general feelings of hopelessness, this doesn’t need to stay ‘normal’ for you. There’s help available.”
How Can I Help Reduce My PMS Symptoms?
For many women with PMS, lifestyle changes may help in reducing symptoms, so don’t despair. Here are a few things that may help you feel relief:
- Ramp up your cardio. Research shows that aerobic exercise (think: running, dancing, cycling, etc.) can help ease symptoms including depression, fatigue, and an inability to concentrate. One study found that 30 minutes of treadmill training three times a week was enough to significantly decrease symptoms. But remember to always listen to your body and take it easy if you’re not feeling up for intense exercise.
- Cut back on some known dietary triggers. Reducing the amount of sugar, salt, caffeine, dairy, and alcohol you consume may help make a big difference in some symptoms like bloating and fluid retention.
- Increase the amount of healthy carbs you eat. Researchers believe that eating frequent, smaller portions of foods high in complex carbohydrates (like whole-grain breads, pumpkin, oats, etc.) may help alleviate mood swings. If you’re not sure how to stay accountable, the Fitbit app’s macro-tracking feature is a great place to start.
- Get enough sleep. Establishing a regular sleep routine may help decrease symptoms like fatigue and moodiness. Adults typically need about seven to nine hours of shut-eye each night to feel rested and recharged.
- Consider supplements. Some women find relief by supplementing their diets with certain vitamins and minerals, but every woman is different, and there isn’t enough scientific evidence to confirm their effectiveness. Always check with your doctor before taking any medication or supplement.
- Manage your stress. Studies have shown a clear link between feelings of stress and more pronounced PMS, so learning to cope with everyday stressors may help reduce your symptoms. Everything from yoga to meditation to massage has been shown to help ease premenstrual issues.
- Don’t smoke. There are a million reasons not to smoke, but if you have PMS, consider this a million and one: Research has found that women who smoke report more and worse PMS symptoms than women who don’t.
*Always speak to your doctor if you feel really low and are struggling. Do not suffer in silence.
If you feel you would like to speak to us, then you can email or pm us on our socials. We are all women and we get it.