Why Your PMS Is Worse on Summer Holiday

At Guud Woman, we love summer! But we know that going on holiday and everything that comes with it can also be a huge source of stress. You're probably already booking the trip, packing the suitcases, keeping the kids busy, working out which side of the family you're visiting when, and trying to finish everything before you leave. When you add in mood swings, irritability, low energy, fatigue and cramps, it can make for a pretty brutal combination.

But did you know that the summer holidays can actually make PMS symptoms worse? You may want to keep an eye on your cycle before you travel, and if your premenstrual or menstrual phase lands right in the middle of your holiday, take note.

In this post, we'll tell you why your PMS symptoms might be worse on holiday and what you can do about it.

What Makes Your PMS Symptoms Worse During the Holidays? 

When your period overlaps with the week you've been looking forward to all year, it can really put a damper on things. You've been counting down to that week by the sea or that road trip, and then you don't feel good in your own body. And even if your period is usually very predictable and manageable, the holidays can sometimes cause your usual PMS symptoms to hit with a vengeance.

But the guud news is that it is possible to feel better and enjoy yourself even if you are enduring a rough menstrual cycle. The first thing to know are the things that make your PMS symptoms worse.

Sunny Drinks 

Holiday season, right? A glass of rosé on the terrace, a cocktail at sunset, a beer at a festival. But with so many moments where drinking is involved, it's important to remember what alcohol does to your menstrual cycle. Alcohol and our hormones don't mix all that well.

That's because alcohol is broken down by the liver, but the liver is also really important in processing hormones. If your liver spends too much time processing last night's sangria, then your estrogen ends up at the back of the queue and won't be able to leave your body.

This is also why you may have noticed that your hangovers change in severity throughout your cycle. It has to do with hormones.

For more information on your cycle and alcohol, read our post here. 

Late-Nights

We just said it: summer is full of opportunities to stay up late. It's still light at eleven, the terraces are full, and there's always a festival or a garden party somewhere. But don't underestimate the role that sleep plays in your menstrual cycle. Even if your symptoms are pretty mild, your body probably needs more rest if you're in your premenstrual or menstrual phase. So if you push it too far too often, you will notice that your symptoms may increase in length and severity.

Travelling to a different time zone? Then your whole rhythm shifts on top of that. Your body needs time to adjust, and that adjustment takes energy you don't have much of to spare in your luteal phase.

Overindulgence 

It can be very tempting to give into all your cravings on holiday. Chips by the sea, an ice cream in the afternoon, a barbecue with friends, the hotel buffet. And very little of it is particularly nourishing. But all those beautiful fried snacks and delicious desserts can contribute to inflammation, which can make PMS symptoms like cramps and fatigue even worse.

Heat and Dehydration

This one belongs specifically to summer. When it's hot, you lose more fluid than you think. And not drinking enough can make cramps and headaches worse. Combine that with alcohol, which dehydrates you even further, and you can quickly feel twice as rough.

The bloated feeling that many women know just before their period can also feel heavier in the heat. Your hands and feet swell faster and you feel less comfortable in your own body, right at the moment you're walking around in a bikini or a summer dress.

Stress and the Rush Before You Leave

As lovely as a holiday is, the weeks before it are often a major source of stress. Everything has to be finished before you go, the bags have to be packed, someone has to be found to feed the cat. And once you finally arrive, that tension doesn't simply fall away.

Stress can wreck havoc on your menstrual cycle. And if you're already struggling with mood swings, irritability or low mood, adding some external stressors into the mix can be tough.

Studies have found links between stress and changes in length and pain during periods. When you're stressed, the levels of cortisol in your body increase. This can trigger a fight or flight reaction, an instinctive reaction which is usually a good thing as it helps protect us from danger. However, it can be harmful to your physical and mental health if you stay in this state for prolonged periods of time.

What to Do to Alleviate PMS Symptoms During the Holidays 

Take time for yourself 

A holiday isn't automatically restful. We often stack activities on top of each other: museums, day trips, excursions, dinner out every evening. Deliberately plan moments where you have nothing to do. Especially if you know your premenstrual or menstrual phase is on its way.

Try to develop a self-care ritual. Think of it as a gift to yourself. It could be things like:

• an afternoon with a book in the shade
• a nourishing meal with no rush
• a swim or a long shower
• a quiet walk early in the morning, before the heat

Whatever it is, remember that self care is something you should practice year round, not just when you're away. Rest and recovery are critically important for your mental and physical health, especially during your period. So always keep listening to your body.

Drink Responsibly

We're not saying to avoid alcohol altogether. But you can do things that help reduce the impact of alcohol on your hormones and your cycle. For example, choose drinks with a low glycemic index like wine or champagne. Always eat food when you drink. Never drink on an empty stomach. And try to have a glass of water or a mocktail in between each glass of alcohol.

Extra important in summer: in the heat you tend to drink faster and notice more slowly that you've had too much.

Drink Enough Water

It sounds simple, but it's the easiest thing you can do. Always take a bottle of water with you when you head out, to the beach or to a festival too. Add some lemon, mint or cucumber if you find it boring. You'll notice that cramps and headaches feel less intense when you're properly hydrated.

Indulge Intelligently 

We'd be a pretty major spoilsport if we told you to skip the ice cream and the chips altogether. We love a treat or two, but like most things, it is about balance. While you're indulging, try to also increase your intake of fruit, vegetables and healthy fats so that you have more antioxidants and anti-inflammatory foods in your diet. Summer makes that easy: melon, berries, tomatoes, avocado, fresh fish. That way you keep a good balance and your body can process the less nourishing food more easily.

For more information on How to Hack Your Cycle with Food, click here.  

Prioritize Sleep  

If you find yourself wanting to party into the small hours, try to plan it so that you can sleep in and recover in the morning. If you repeatedly disrupt your normal sleep patterns, it will catch up with you.

Sleeping badly because of the heat? Keep your room dark during the day, keep the sunlight out and make sure the air can move. A cool shower before bed helps bring your body temperature down, which makes falling asleep easier.

If you can't sleep in and wake up feeling groggy, it can be easy to reach for a giant iced coffee to help wake you up. But beware of having too much caffeine, because it can also impact your hormones.

Want to learn more about how sleep impacts your cycle? Read our post called Sleep and Your Cycle: How They are Connected. 

Consider A Supplement  

At Guud Woman, we believe in the power of vitamins, minerals and herbs. With a balanced diet, you'll be fine. Supplement your diet as needed to make sure you get everything you could possibly need! See where you could use some extra with our quiz and find the perfect supplement for you!