How to relieve and decrease PMS

Dealing with bizarre mood swings, breast tenderness, cravings, cramps, anxiety, skin problems, bloating, or headaches can be tough. But don't worry, your wild hormones can be tamed with these 7 tips for managing PMS.

What is PMS?

PMS involves a variety of monthly symptoms that can significantly disrupt your life. The symptoms are linked to hormonal fluctuations between estrogen and progesterone. A relatively high level of estrogen compared to progesterone can contribute to PMS symptoms. This is also called estrogen dominance. Here's what you can do about it.

Check your diet and exercise

🤸‍♀️ Your cycle consists of four phases , and each phase has different needs and requirements based on nutrition and exercise. By tailoring your diet and exercise to each phase, you can significantly reduce PMS symptoms. Swap your usual HIIT session at the gym for restorative yoga to help ease your PMS symptoms!

Track your cycle

🤷🏻‍♀️ Track your cycle and avoid surprises. Understanding your cycle patterns will help you create the perfect plan that harmonizes with your body's natural rhythm (instead of trying to fight it!).

Find out how to calculate your menstrual cycle here.

Eat fiber-rich food

🔥 Don't underestimate fiber! It's essential for healthy bowel function and hormonal balance. Fiber helps regulate your hormones, especially estrogen. A high-fiber diet, supplemented with fermented foods, promotes a healthy gut and helps reduce PMS symptoms.

Go for healthy fats

🐟 Eat oily fish (wild salmon, sardines, mackerel, tuna), nuts (walnuts, almonds) and seeds (linseed, pumpkin seeds) regularly because they are packed with omega-3.

This can help counteract bloating and mood swings caused by hormonal fluctuations. Omega-3 supplements can also be a valuable addition to your routine.

Support your skin with zinc

🤩 Breakouts due to hormonal imbalances? There are many lifestyle changes that can support your skin, but zinc is an interesting mineral proven to contribute to the maintenance of normal skin. Eat zinc-rich foods like meat, tofu, or lentils, or opt for high-quality supplements for extra support.

Avoid refined carbohydrates

👋 Eliminate refined carbohydrates like sugary treats and white bread and pasta. These quickly raise your blood sugar and cause inflammation. Choose complex carbohydrates like sweet potatoes, parsnips, pumpkin, broccoli, bananas, apples, mango, wild rice, oats, and quinoa for more stable blood sugar and energy levels, and fewer PMS symptoms.

Magnesium is your BFF

💕 Magnesium deficiency is often seen in women with PMS. So if you have severe PMS symptoms, magnesium supplementation may be worth considering. Boost your well-being with magnesium- rich foods like pumpkin seeds and dark chocolate. Consider supplementation if needed.

Conclusion

A healthy diet and a balanced lifestyle are the foundation for healthy hormonal patterns. But we all know it's difficult to find that balance every day. Take the quiz for personalized recommendations and discover what works best for you. If you have any questions, don't hesitate to send us a message via chat ! We're in this together.