3 Sure Fire Ways to Alleviate PMS

Ladies, it’s time to stop giving up a week every month because PMS leaves you crampy, crave-y, fatigued and irritable. It doesn’t have to be that way! You CAN alleviate PMS (and you should). Here are 3 sure fire ways to alleviate PMS starting right now.

Being a women is a trip #amiright

One minute you feel like Superwoman. Fold laundry, make sure there’s enough toilet paper and bake sourdough from scratch all at one time? No problem!

The next minute you can’t decide if you want to laugh or cry, your insides are revolting against you but you still want the whole pizza and no, you won’t be getting up for that 6 am spin class. Thanks anyways.

Chances are if you’re still with me here, you’re nodding your head and thinkin you’ve had just about enough of all that.

The good news is that you 100% have the power to alleviate PMS, gain control of your cravings and finally feel like you have energy 4 out of 4 weeks every month.

(p.s. if cravings are your #1 pain point, read this)

What’s Happening With Your Cycle Matters

our hormones are involved in everything. Think of hormones as the switchboard, and your brain as the switchboard operator. The operator makes the call, and the switchboard relays the message to get stuff done.

So it makes sense that when your hormones are at there lowest (during menstruation and the days leading up to it), you might feel…off.

During the second half of your cycle (the phase leading up to and including menstruation), your hormones take a nose dive. Estrogen and testosterone approach and then sit at their lowest, leaving you feeling like “meh”. Oddly enough, it can also make you sweat more and make every rep and every mile feel a bit more challenging than usual.

On top of that, blood sugar levels also dip to their lowest which can definitely exasperate any symptoms you’re already feeling. This is also why, when ignored, you get cravings for comfort foods that offer a quick hit of energy during your period.

That all said…

There is a BIG Difference Between Getting Your Period and Your Period Getting You

PMS is not new news. Symptoms ranging from low energy and cravings to major cramping and migraines take women out for days, if not weeks at a time.

What’s worse is that we’ve been taught that’s normal! That’s just the way it is and we need to pop an Advil and move on.

NO. WAY.

We women deserve to feel like our boss babe selves no matter what time of the month it is.

Here’s how…

3 Sure Fire Ways to Alleviate PMS

There is GREAT news. You neither need to “just live with it” nor do you have to take medications* to balance things out.

What you do need to do is adjust your lifestyle, your choices and in some ways, your expectations.

Focus on Restorative and Low Intensity Movement

All of this internal fluctuation is your body’s way of telling you to chill out (not just push through it). Instead of forcing yourself to slog through the HIIT workout or maintain a rigid lifting routine, allow yourself a period of more restful, restorative and low intensity movement. During menstruation, your body is in the perfect hormonal state for taking it easy.

There’s more…

Choosing restoration and recovery over growth or caloric burn at this stage of your cycle is actually the best way to work with your body and get even better results!

Testosterone is an important hormone when it comes to fitness goals (yes, even for women). It’s more than that, though.

When testosterone levels are low, your not physiologically and a good spot to burn fat and build muscle. The low levels that you experience during menstruation has a lot to do with feelings of fatigue and mood fluctuation. Adjusting accordingly, and listening to your body, can help alleviate PMS and leave you feeling less bloated, more energized and on track.

Plus, low intensity movement like yoga, walking, and gentle Pilates is a great way to keep cortisol levels from spiking, while triggering your body to release feel-good endorphins. Win-win.

Bonus: gentle movement can actually alleviate cramping, cravings and irritability (read: mood reset).So put your running shoes aside for a moment and focus on exercise as restorative movement such as:

• Yoga
• Stretching
• Gentle Pilates
• Walking
• Light cycling
• Swimming

Don’t Let Period Pain Get in the Way of Progress

Reduce/Eliminate Added Sugar

There is no better time of the month than around your period to fully commit to trading sugar for nutrients. This one, single diet change can payoff dividends:

• Less bloat
• Less breast tenderness
• Fewer cramps
• Improved mood
• Increased energy

Why? Because your body needs nutrients to produce hormones and maintain a healthy hormonal balance. The wrong foods at the wrong time not only mess with your cycle, but with your overall health, too.

If you’re thinking “but this is when my sweet tooth acts up the most“, I hear you. And I’ve got some tips for you. But first…

This is a bit of a “chicken or the egg” piece of advice. Right before mensuration, estrogen levels drop which in turn, can cause serotonin levels to drop, too. The decrease of the latter is what tricks you into thinking you need some quick energy (in the form of simple carbs aka sugar).

But giving in can actually aggravate symptoms of PMS and heighten cravings! Giving in and grabbing that bag of sweet and salty Chex mix ends up triggering your body to retain water. Hello, bloat. And that quick hit of energy inevitably dissipates, leaving you tired and irritable.

The cycle is real.

So here’s what you can do to stay ahead of it and alleviate PMS:

1. Try to reduce added sugars in general, but really dig in your heels during your period.
2. Eat smaller meals more frequently to maintain steady blood sugar (and energy) levels.
3. Increase your intake of high-quality, nutrient-dense foods…especially lean protein and healthy fats.
4. When you do choose carbohydrates, make sure they are complex and low on the glycemic index to stabilize blood sugar and maintain healthy digestion and elimination.

Stay Hydrated

Nearly 80% of women do not consume enough water to meet basic hydration needs. That’s 4 out of every 5 women who live with chronic symptoms of mild hydration which can affect short-term memory, ability to concentrate, alertness and general performance in all areas of life.

That’s a HUGE stat!

What’s more, dehydration exacerbates PMS! The headaches, the fatigue, the cravings, the bloating, the cramps…All excellent reasons to stay hydrated.

4 out of every 5 women who live with chronic symptoms of mild hydration…

Julia Hale Fitness

There’s more to the hydration game, of course. Here are four daily focuses that will help you alleviate PMS and feel great no matter what time of the month:

• Drink more water. Aim for a minimum of 90 ounces a day.

• Consume more water-rich foods. Fruits and vegetables have the highest percentage of water weight. They also contain fiber, vitamins, minerals and antioxidants which are all, ironically, fabulous for you as well.

• Decrease caffeine consumption. Caffeine is dehydrating. It also narrows blood vessels which can bring on headaches, bloating and cramps. Moreover, research shows that caffeine can affect your gut health, deplete micronutrients and decrease fertility rates.

We’ve all experienced the ups and downs of the female hormonal cycle. It’s time to work with your body, not against it.

*THIS WEBSITE DOES NOT PROVIDE MEDICAL ADVICE. The information contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.