Written by: Liz Jones, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Feeling bloated, mood swings, headaches, and breast tenderness are some of the common symptoms of PMS (premenstrual syndrome) and things you ‘just have to deal with,’ right?!
Well, no. Actually, these signs and symptoms of PMS are not the norms.
In fact, PMS is your body’s way of telling you that there is an imbalance within the hormones within your body. And an unhealthy period can affect your fertility.
When it comes to having a healthy period, there are 4 hormones at play here: Oestrogen, progesterone, cortisol, and testosterone - yes, even women have testosterone, just in a small amount.
What are these hormones?
Estrogen helps control your cycle, protects bone health, and plays a key role in female secondary sex characteristics such as the development of breasts, underarm hair, and pubic hair.
Progesterone also helps control your cycle; however, it plays a role in preparing the body for conception and maintaining pregnancy. It also affects your sex drive.
Cortisol is the stress hormone, which affects the body’s response to stress. It affects your metabolism and immune response.
Testosterone, although the male hormone, is present in females to assist with the growth, maintenance, and repair of reproductive tissues and bone mass.
And why does an imbalance affect me?
Based upon what these hormones do, it is not hard to see that an imbalance will cause irregular periods, mood swings, and a lack of sex drive. However, they also affect each other.
If you have low progesterone, this will cause an increase in estrogen, which results in hot flashes, especially at night. It will also make it difficult to sleep, whilst too much can make you feel tired.
Whereas if there are fluctuations in your estrogen levels, this will affect your serotonin levels, thus causing mood swings.
Notice, an imbalance of these hormones is causing the symptoms of PMS.
So, what can I do?
Okay, I’m not going to tell you there aren’t any medical options - there are! You can get medication to rebalance your hormone levels, and you can even get HRT (hormone replacement therapy). However, there are many holistic options, too, to help you rebalance your cycle.
There are 4 things to look at:
1. Your exercise levels. So, you know exercise is good for you. However, what isn’t always shared is the effect it has on your cycle. In fact, regular exercise is a key element of treatment for women with PCOS (poly-cystic ovary syndrome).
In particular, yoga has been shown to be an effective treatment for issues with the menstrual cycle and alleviate PMS symptoms.
Exercise will also help you to obtain and maintain healthy body weight for having a child. Being overweight or underweight can significantly impact your fertility and your ability to carry a child during pregnancy.
2. What you are eating. Nutrition is key in life in general, but certain foods can help or hinder this due to their nutritional content when it comes to a healthy cycle.
Ginger, cinnamon, pineapple, vitamin D, and B vitamins will all support a healthy cycle. Whereas red meat, dairy, fatty foods, and sugar can all have an unhealthy effect on your cycle.
Again, eating healthily will help you manage your weight, but ladies, it is important to consider nutritional content for a healthy cycle. And as your cycle has 4 phases, this does vary at different stages.
For example, during your ovulatory phase, focus on anti-inflammatory foods like whole fruits, vegetables, and almonds, which will support the functioning of the liver.
3. Hydration. Alcohol and water intake.
Being healthy doesn’t mean you can’t have any alcohol, but you should keep this to a minimum, especially during the menstrual phase of your cycle.
Your estrogen is on the rise during your menstrual phase, and your body may be prone to cramps. Avoiding alcohol during this phase will help ease or avoid cramps.
For the same reason, staying hydrated and drinking plenty of water is essential throughout your cycle. Water can help ease cramps and backache and help your period move along quickly as it helps prevent blood thickening.
Quicker period due to being hydrated? Yes, please!
How much should you drink? Well, when the body is well hydrated, you will have 5 clear urinations a day. So, drink what your body needs.
4. Your lifestyle choices, including what sanitary wear you use.
Yes, even our lifestyle can affect whether we have a healthy cycle or not, from our sleep to sanitary wear.
Did you know non-organic tampons are regulated by the FDA, which allow a small number of dioxins?
Okay, the levels are so low that brands aren’t required to list them in their ingredients list. But do you want to be putting toxins in your body when an organic option is available?
How do I know what is right for me?
The best place to start is by being seriously open and honest with yourself. Look at your lifestyle. How much do you exercise? What exercise do you do? Do you change what you do depending on where you are in your cycle?
What about what you eat? Do you eat whatever your partner does, or do you consider what your body needs? You could be eating healthily but not in a way that gives your body the health it needs.
How often do you have a cup of tea when you need a drink rather than a glass of water? Or even some juice? Caffeine and sugar, both things you could be adding in that harm your body, rather than just hydrating.
The fact is there are so many different things you can do. It just starts by being honest about what you are doing now. Then make small changes to begin, like taking yoga for 1 hour 3 times a week or changing what you have for breakfast to make it high in fiber.
Whatever you do, keep a journal. Log what you are doing, why, and then how you feel when you make these changes.
Remember, it can take a few weeks for changes to be felt, so be easy on yourself. Your next cycle may not be a dramatic change, but give it time.
Liz Jones, Executive Contributor Brainz Magazine
Liz Jones is a Wellness Coach, Yoga Teacher, and Fitness Professional with over 10 years of experience, with numerous qualifications and recognized accreditations. Having worked in a wide range of environments, Liz has helped professionals, celebrities, and business leaders from around the world to transform their lives and become addicted to living that healthy lifestyle.
Liz is the Founder of Mind Body House, where the aim is to help others to 'Live the healthy lifestyle they love.' She is the host of the "Ladies Go Live" talk show and podcast, aiming to connect the value of great wellbeing and your professional success.
