20 Ways to Ease PMS
Raise your hand if you experience PMS.
Unfortunately more women than not are experiencing discomforts during the luteal phase of their cycles.
Common PMS Symptoms
PMS shows up during the luteal phase as a result of the fluctuations in our endocrine (hormonal) system, however this time of our cycles should feel peaceful. Discomfort is our body’s communication to us that something is off balance.
A few days ago in my Instagram Stories (@fertilityawareness) I asked you about your personal PMS symptoms. The bulk of your answers are listed below, and I’ve included lists of ways to ease your discomforts. (You can still access the Story thread in my Instagram highlights to share your personal experience, if you haven’t already!)
Body aches / Pelvic pain / Leg pain / Low back pain
- Epsom salt bath / foot soak
- Magnesium Glycinate
Depression / Irritability / Anxiety / Rage / Overwhelm / Sensitivity / Mood swings / Low motivation / Insomnia
During our pre-menstrual phase, both sides of our brain are more communicative with one another, meaning the right hemisphere of our brain is much more active than in the rest of our cycle. This is the reason we feel much more introspective and sensitive; our intuition is heightened and so whatever may get brought up emotionally may be a sign that we are to pay close attention to all that does not feel good in our lives. In order to calm down your mental overwhelm, implement the tips below that resonate with you.
- Slow down as much as you can, especially during menses and a few days prior. You will thank yourself later!
- Say no to plans, spend time alone, take a nap when your body asks for it.
- Examine your personal relationships ~ Find a community of non-judgemental people to surround yourself with.
- Put down the phone both as you wake up and at least one hour before going to bed. Wear blue-light blockers or download flu.x.
- Get out into nature ~ walk barefoot, touch the leaves, smell the flowers.
- Stand or lay in the sun (Be cautious of the midday heat).
- Cold shower / dip in the river or lake.
- Get to bed at 10pm (sleep from 10pm-2am is pivotal for liver health).
- Journal emotions (Are they cyclic? Consistent?).
- Find a somatic release practice (dance, scream, cry, self defense class, deep breathing, yoga, self pleasure… the list goes on).
- Manage processed sugar intake.
- Drink water!
- Are your adrenals overworked from stressed?
- Eliminate coffee, smoking, and alcohol completely.
- Read the daily detox habits listed above.
- Pay attention to excess estrogens (plastic products, cosmetics, toxic household products, foods grown with pesticides).
Constipation / Loose bowels / Bloating / Cravings
- Optimize gut health (talk to a Naturopath).
- Manage alcohol, coffee and sugar consumption.
- Drink water!
Overall Tips for PMS Relief
- Daily detox habits
- Take your temperature and chart your cycle to recognize imbalances
- Elimination (daily poop, sweat, etc)
- Reduce excess estrogens (listed above)
Keep in Mind
If you experience any of these symptoms for longer than a few days before bleeding, I suggest to find a caring health practitioner (to prescribe labs in order to monitor and gauge your health), as well as a fertility awareness educator to guide you into tracking your cycle.