Sleep, Diet, Exercise, Essential oil- Take own pick to deal with PMS
Women have their own unique ways of dealing with situations considering they have their own unique challenges to face, periods being one of them. Period is a personal experience and hence requires a personal way to deal with it. Even among women, the level of pain and discomfort experienced during periods differ from person to person.
The period saga typically starts 7 to 10 days before the actual period and may go on even post your period. The discomfort should not actually keep you down and low for two weeks. Since it is a topic that’s still kept hush hush in most parts of the world, many women are not aware about their problem and others do not know how to balance the hormones during PMS. Coping with pain and discomfort is simply taken as part of the process, leaving behind fatigue, cramps, bloating, skin breakouts and not to forget the emotional roller coaster. Every woman finds her way to bypass over the counter pain medications and learns to treat her symptoms. Some may take time and others may experiment with what has been advised while some have already found their way to cope.
Here, we’ve compiled a few things you could do to deal with PMS.
1 Treat it with food
Food plays a major role in the quality of your life and has a major impact on your health says celebrity nutritionist Rujuta Dwarikar. To quote her from instagram, she writes,
“1. A week before your periods, start your day with soaked raisins and kesar
- Include a legume (sprouted and cooked) every other day in your meals
- Have tuber vegetables like suran, sweet potato, etc., at least twice a week
- Get regular with exercise. Min 150 mins a week.
- Take a calcium supplement (calcium citrate) every night before bed.”
Along with a must NO for Coffee, Carb, Dairy, Processed and high salt food and lastly the biggest culprit-chocolate. However dark chocolate does affect positively. What you put into your body will affect your mood, physical shape and mental health, especially when you’re menstruating.
Intake of plant foods and other healthy options will improve PMS symptoms. High-fiber foods are important for digestion and even more crucial as you ovulate because PMS can cause GI disruption. Consume lots of leafy green veggies as the magnesium and calcium in them will help with cramps. Avocado balances hormones, flaxseed promotes estrogen metabolism and fish and other foods high in Omega-3 fats will reduce pain and inflammation. Brassica vegetables regulate estrogen levels, decrease bloating and ease other PMS symptoms. Think green, think broccoli, cabbage and kale. Green and purple are the colors to choose during these days.
2 Take recommended Supplements
PMS symptoms are caused by fluctuating estrogen and progesterone levels in the body. Supplements help in dealing with the related difficulties. Though professional help is appreciated before you indulge in any supplements. Applying a moisturizing cream or simple oils like coconut oil to thin-skinned areas like the breasts, chest, neck and palms can help. Magnesium helps with cramps and water retention so feel free to indulge in dark chocolate with no guilt as it is high in magnesium.
Vitamin B6 helps your estrogen metabolism. Herbs are another natural healer specifically holy basil and ashwagandha, which reduce PMS symptoms while balancing your hormones.
3 Exercise During PMS (Read the article on Cyclecise also)
Put the chip bag down and take a trip to the gym to relieve yourself of the pain that comes with cramps. Exercise helps in many ways. It increases your body’s blood flow, lowers stress and often makes you feel better about the way you look. 7 days before the cycle, most of the women can feel that small ting inside the body. The best way is to shrug it off and visit the gym or partake in any activity of your choice. On the bright side, periods can be a yardstick for measuring friendships, too. You know you have found your soul sister and co-watcher of romcoms while downing ice-cream to get through the day without killing someone, when your periods are in sync with your best friend. So, take your friend along with you. And a conversation about your fav sport or your best new hangout spot will set the mood to burn out some stubborn fat.
4 Use Essential Oils
Essential oils have become popular for a number of illnesses. They’re also proven to affect people’s moods, muscle pain, PMS symptoms and more. Try cypress oil and clary sage oil to reduce symptoms and naturally balance your hormones. Cypress oil will also improve circulation. To reduce stress, tension and cramps, lavender oil works the best. Peppermint oil is another great option to reduce pain. You can apply two to three drops of essential oil to your abdomen or the back of your neck, depending on which you choose to use.
5 Sleep
During PMS, the right amount of sleep will not only do your body wonders but also keep your hormones in check. Get a good night’s sleep, and feel your symptoms decrease naturally. Sleeping in the fetal position is even believed to help with cramps and other pain. Make sure you keep your bedroom cool. When your hormones shift, your core temperature changes.
Sleep, Diet, Exercise, Essential oils…. Take your pick.
Hope this helps! :)