Rehab Your Cycle
Premenstrual Syndrome (PMS) is a reality for many women, but it shouldn’t take over your life.
From mood swings and bloating to fatigue and irritability, PMS used to ruin my life EVERY MONTH for years.
However, by addressing the root causes of your symptoms and rehabbing your cycle you CAN have an easy period. Here are steps to rehab your cycle and improve PMS symptoms naturally.
Step 1: Nourish Your Body with the Right Nutrients
Your diet is foundational to balancing your hormones and reducing PMS. Focus on eating whole, nutrient-dense foods that provide the building blocks for healthy hormone production and detoxification.
Increase Magnesium-Rich Foods: Magnesium helps reduce cramps, headaches, and mood swings. Include leafy greens, nuts, seeds, and dark chocolate.
Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, omega-3s help reduce inflammation and improve mood. Or just supplement!!
Support Liver Detoxification: Broccoli, cauliflower, and kale aid your liver in metabolizing and eliminating excess estrogen.
Limit Sugar and Processed Foods: These can spike blood sugar and exacerbate hormonal imbalances.
Step 2: Balance Your Blood Sugar Levels
Stable blood sugar is essential for hormonal health. Blood sugar spikes and crashes can worsen PMS symptoms like mood swings and fatigue.
Eat Regularly: Aim for balanced meals every 3-4 hours that include protein, healthy fats, and complex carbohydrates.
Avoid Skipping Meals: Irregular eating patterns can stress your adrenal glands and worsen symptoms.
Incorporate Fiber: Whole grains, fruits, and vegetables help slow glucose absorption and maintain steady energy levels.
Step 3: Support Hormonal Balance Through Lifestyle Adjustments
Your lifestyle choices play a significant role in hormonal health. Implement habits that support your body’s natural rhythm.
Prioritize Sleep: Aim for 7-9 hours of quality sleep each night to allow your body to regulate cortisol and other hormones.
Manage Stress: Chronic stress can exacerbate PMS by increasing cortisol and throwing off your hormone balance. Incorporate mindfulness, yoga, or deep breathing into your daily routine.
Exercise Wisely: Moderate, consistent exercise helps improve circulation, reduce inflammation, and balance hormones. Focus on activities you enjoy, like walking, strength training, or Pilates.
Step 4: Track Your Cycle and Symptoms
Knowledge is power when it comes to your menstrual cycle. Tracking your cycle can help you identify patterns and make informed decisions about lifestyle changes.
Use a menstrual tracking app or journal to record your cycle length, symptoms, and changes in mood or energy.
Look for trends, such as whether certain symptoms appear during specific phases of your cycle.
Pay attention to cervical mucus and basal body temperature to better understand your ovulation patterns.
Step 5: Address Gut Health
Your gut and hormones are closely connected. An unhealthy gut can lead to poor hormone detoxification and exacerbate PMS symptoms.
Consume Probiotics: Include fermented foods like yogurt, kimchi, and sauerkraut to improve gut microbiome diversity.
Avoid Food Sensitivities: Identify and eliminate foods that trigger inflammation or digestive discomfort.
Increase Fiber: Fiber aids in the elimination of excess hormones, particularly estrogen.
Step 6: Seek Professional Support When Needed
If your PMS symptoms are severe or persistent, consult a healthcare provider. Conditions like Polycystic Ovary Syndrome (PCOS), endometriosis, or thyroid disorders may contribute to your symptoms and require specific treatment.
Rehabbing Your Cycle: A Long-Term Commitment
Improving PMS symptoms and rehabilitating your menstrual cycle is a journey, not a quick fix. Small, consistent changes in your diet, lifestyle, and environment can lead to significant improvements over time. Remember, your menstrual cycle is a window into your overall health—when it’s thriving, so are you. By addressing the root causes of PMS and nurturing your body, you’ll pave the way for cycles that feel more balanced and manageable.
