Reviewed by

Morgane Leten - Nutrition & Fertility Coach

Say Guudbye to PMS

PMS (premenstrual syndrome) can be rough.

You know the drill... crazy moods 👻, sore boobs, wild food cravings, painful cramps, anxiety, bad skin, bloating, headaches... it’s a real party.

Your hormones are to blame, specifically because your levels of estrogen and progesterone are out of sync. High levels of estrogen can make you feel totally off and it’s this hormone that causes PMS symptoms.

But don’t worry! You can take control. Here are seven ways you say guudbye to PMS!

🤸‍♀️ Eat and move like a boss

Your cycle has four phases and your body needs different food and activity in each phase. Once you understand your body’s needs in each phase, you can actually reduce your PMS symptoms just by eating a bit differently, or switching up your usual HIIT class for some restorative yoga instead.

Reduced PMS and a little variety to keep things interesting? What’s not to love!

🤷🏻‍♀️ Track it like it's hot

No idea whether you’re on day 5 or day 17? Well, it’s time to start tracking your cycle. This will help you know exactly what phase you’re in and help you to start noticing patterns. This way, you can create a plan that works with your cycle, rather than against it.

Discover how to calculate your menstrual cycle here

🔥 Fuel with fibre

Let’s be blunt: fibre helps you poo. But it does so much more than that. Fibre can also help balance hormones because it influences how much estrogen is in your body. Estrogen is broken down in your liver, then leaves the body through... well, you guessed it... your poo!

This process gets messed up when there is too little fibre in your diet. It causes too much intestinal bacteria to grow and forces estrogen to go back into your body. That’s when PMS rears its ugly head.

To keep that gut super healthy, try adding fermented foods to your diet as well.

🐟 Add healthy fats

Fat gets a bad rap, but not all fats are created equal. Healthy fats like wild salmon, sardines, tuna, avocados, walnuts, almonds, flaxseed and pumpkin seeds are great options. They’re also packed with omega 3 which is a great PMS-busting remedy.

You can also get more omega-3 through supplements.

Feeling bloated and depressed? That’s due to inflammation caused by changing hormone levels. Healthy fats can help so make sure you’re getting enough in your diet.

🤩 Zinc to the rescue

Spots, Zits, Pimples, whatever you want to call it. You may think your challenges with acne are behind you, but bad skin can still be a big problem long after your teenage years are over.

Estrogen is to blame again. This hormone can cause you to break out during the ovulation phase. But taking zinc can help you maintain that picture-perfect complexion. That’s because zinc helps your body reduce sebum which helps clear up spots over time.

But here’s the thing: your body can’t produce zinc! So, you need to give it a hand by eating foods that are naturally high in zinc (Think: meat, tofu or lentils). If you want some extra help, get a supplement with high-quality zinc which your body can easily absorb.

👋 Guudbye refined carbs

What exactly is a refined carb, you ask? Well, it’s the things you might be craving: sugary foods and drinks, white pasta, bread and rice. These are all refined carbs and they spike your blood sugar and can cause inflammation in your body.

Instead, choose complex carbs like sweet potato, parsnip, pumpkin, broccoli, bananas, apples, mango, wild rice, oat flake and quinoa.

💕 Magnesium: your new BFF

If you struggle with severe PMS symptoms, you might need more magnesium in your life. Magnesium has all sorts of benefits like decreasing fatigue and help with muscle function. 

Studies have revealed that this powerful mineral also helps with the production of your sleephormone. 

It’s a good idea to incorporate more magnesium both before and during your period.

You can get it naturally through foods like pumpkin seeds, broccoli, seaweed, algae, spinach, bananas and cocoa. So, if you’re craving some chocolate, you’re in luck! But make sure you opt for dark chocolate that contains as high a percentage of cocoa as you can handle. It’s not exactly a Dairy Milk bar, but it’s so much better for you!

If you find magnesium hard to get through food, you can also try a supplement. 

Now you’re ready to take on the world! 🚀

Balance is key. A healthy diet and regular activity help keep those hormones in check. But if you’re finding it hard to stay consistent, supplements can help.

Take the quiz and discover what's Guud for you! If you have more questions don't hesitate to contact us via chat. We are in this together.