Self-Care Rituals For PMS: Easy Ways To Nurture Your Mind And Body
Oh to be a woman! Do you remember the first time you got your period? I was about to turn 12 years old and luckily I was at home when mine decided to make its first-ever appearance. I think I was in denial because I didn’t tell my mum straight away. She found out by finding blood-stained underwear in her bathroom bin. You would think I would be better at hiding it if I didn’t want her to know yet but in hindsight, maybe I was trying to be obvious about it and hoping she would find them without me saying anything because I was afraid of saying it out loud. This would mean that it was real - I was entering a new phase of life. I was becoming a woman. I remember feeling conflicted about this. Watching glamorous women in movies and TV shows and seeing them in magazines made me curious and excited about getting older but at the same time, I was scared. Did this mean I had to stop playing with my plush toys? Should I start wearing make-up? Do I have to dress differently now, more grown up? I was both ready and not ready for this new phase of life but one thing was for sure - my confusion was not going to stop this cycle from happening every single month from now on and having to deal with any discomfort, pain and maintenance that came along with it.
But that’s the thing, women shouldn’t have to live in pain and discomfort. Our symptoms are so often dismissed as “just period pain”. How often have you heard phrases like, “It’s normal to have period pain, just take pain relief.” This might come as a surprise to some but it isn’t normal to have period pain. It’s important to investigate the cause of pain with a healthcare professional to rule out any conditions such as endometriosis or polycystic ovary syndrome (PCOS). If diagnosed, medication, nutritional and lifestyle changes can be implemented to manage your symptoms.
My mum suffered from endometriosis and experienced severe pain because of this. I remember worrying that this might be my fate as well because people used to say things that implied I might have similar reproductive conditions as my mum. Luckily, I have been spared from the pain my mum experienced and any form of physical pain associated with my period is mild, however, I am not free from all PMS symptoms. Mine manifest as more emotional symptoms. There are a couple of days leading up to and during my period where I feel really sad for no reason and it’s really hard to get myself out of this mood. I describe it as a light switch being turned off. During this time, I often experience spiralling anxious thoughts, self-doubt and intense self-hatred which is scary and overwhelming at times but I have put into place some strategies to help me cope with these symptoms which I will share with you below but first let’s define PMS.
PMS is short for premenstrual syndrome and is characterised by symptoms such as mood swings, breast tenderness, gastrointestinal changes, food cravings, acne flare-ups, fatigue, irritability, anxiety and depression (Mayo Clinic, 2022). It’s estimated that three in every four menstruating women experience some form of PMS (Office on Women’s Health, 2021). More often than not, we are told to just deal with it. That it comes hand in hand with having a period and that there is nothing we can do about it. This is not true and it makes me so angry that women’s health issues are not taken more seriously.
As discouraging as this might be, it’s not all doom and gloom. There is hope and with more awareness of women’s health issues, things are changing. There are many things you can do to make things easier for yourself and help ease your symptoms but remember everyone is different and there might be some trial and error to see what works best for you.
Dietary recommendations
Reduce consumption of dairy products
Avoid eating processed foods, foods high in sodium and refined sugar
Consume smaller and more regular meals
Consider eating lower glycaemic foods
Reduce alcohol consumption and caffeine intake
Consume more magnesium-rich foods (leafy green veg, almonds, pumpkin seeds, avocado, kidney beans)
Eat more cruciferous vegetables (rocket, bok choy, broccoli, cabbage, cauliflower, kale)
Eat more fermented foods (kefir, kimchi, miso, sauerkraut)
Consume more prebiotic foods (stewed apples with cinnamon, flaxseeds, oats and legumes)
Consider beneficial supplements such as calcium, magnesium, vitamin D, vitamin E, vitamin B6, omega 3s, evening primrose oil, curcumin and cinnamon.
Lifestyle suggestions
Do at least 30 minutes of exercise of light to moderate intensity (walking, jogging, swimming, yoga, pilates, resistance training)
Manage stress levels (mindfulness, nature walks, meditation, breath work, yoga, journaling)
Get at least 8 hours of sleep a night and implement a nighttime routine
Aromatherapy oil e.g. lavender oil abdominal massage to reduce inflammation and cramping
Use a heat pack to reduce acute abdominal pain and bloating
Drink herbal teas (chamomile, cinnamon, ginger, fennel, green tea, peppermint)
Consider tracking your cycle using an app such as Flo, Clue or Natural Cycles to log all physical, mental and emotional symptoms.
If you are interested in implementing some of these strategies and improving your PMS symptoms, consider working with a healthcare professional. As a certified nutritionist, I can work with you collaboratively to come up with personalised dietary and lifestyle strategies for a variety of health issues. Everyone has a different health story and journey and what might work for some people, might not work for you. If you are ready to upgrade your health and feel more nourished, vibrant and energised, book in for a free discovery call or an initial consultation here.
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