Today we’re tackling a totally natural (but sometimes unwelcome…) part of our menstrual cycle: PMS (Premenstrual Syndrome). PMS is arguably one of the worst parts of our period, and it is to blame for all of those mood swings we get. We’ll also touch on some common menstrual products that have gained popularity in recent years, so you will have all the info you need to choose a product that fits for you. So, get comfy and let’s get started!
Understanding PMS
PMS (Premenstrual Syndrome) is a natural part of the menstrual cycle that most of us encounter in the days before our period hits. There are quite a few symptoms that many women tend to experience during this time. Some of these symptoms include:
- Mood swings
- Bloating
- Fatigue
- Headaches
- Cravings
While PMS symptoms can certainly be a bit inconvenient, there are some things you can do to manage your symptoms.
Tips for Surviving PMS Symptoms
Diet and Lifestyle Tweaks
First of all, there are some fairly easy nutrition changes you can make (if you aren’t already doing them) that can really make a huge difference in keeping your symptoms at bay. Take note of what you eat and how you feel after, and make switches to accommodate. Try to follow basic principles of nutrition, such as:
- Fueling your body with a balanced diet full of fruits, veggies, and whole grains
- Limiting caffeine and alcohol
- Drinking lots of water – it’s recommended to drink between half an ounce and an ounce of water for each pound you weigh, every day (for example, if you weigh 200 pounds, it is recommended you drink 100 ounces of water)
Regular Exercise & Stress-Busting Activities
Exercising releases endorphins and dopamine, commonly known as your “feel good hormones”. While some days, it may feel like the very last thing you want to do, regular exercise and other activities, such as yoga or meditation can actually help to minimize PMS symptoms. Also, some women find that constant movement relieves period pain all together, so it never hurts to try!
Herbal Remedies & Supplements
Herbal remedies and supplements can also lend a helping hand in managing PMS symptoms. Here are some options that may be helpful to explore:
- Ginger: Ginger is known for its anti-inflammatory and anti-nausea properties, which can help soothe gastrointestinal discomfort and reduce nausea often associated with PMS.
- Chasteberry (Vitex agnus-castus): Chasteberry, also known as Vitex, is believed to help regulate hormonal imbalances by acting on the pituitary gland, which controls hormone production. This can lead to a more balanced menstrual cycle and may help alleviate symptoms such as breast tenderness, mood swings, and bloating.
- Magnesium: Magnesium plays a crucial role in muscle relaxation and mood regulation, making it beneficial for managing PMS symptoms such as muscle cramps, anxiety, and irritability. It also helps support healthy neurotransmitter function, which can contribute to overall well-being during the menstrual cycle.
Although herbal remedies have demonstrated potential in alleviating PMS symptoms, you’ll want to check with your healthcare provider before integrating them into your routine, especially if you have preexisting health conditions or are on medication. Furthermore, individual reactions to herbal remedies can vary, so it’s important to pay attention to your body’s signals and make adjustments as needed.
Balanced Sleep Schedule
Last but certainly not least, prioritizing sleep is crucial! Aim for those 7-9 hours a night and create a regular bedtime routine to help you stay on track with a healthy sleep cycle.
Following these tips above might not make your PMS symptoms go away for good, but they can certainly help make that time of the month much more manageable!
Menstrual Product Options
When it comes to managing your period like a pro, there are more options than just pads and tampons. With the rise of low-waste living and the awareness of women’s health, there have been lots of improvements in the period product industry. Here are a couple of our favorites.
Menstrual Cups: These flexible silicone cups are the most popular reusable period product, and they are easily inserted into the vagina to collect menstrual blood. They’re reusable, eco-friendly, and can hold more fluid than pads or tampons. While these cups do have a bit of a cost up-front (typically around $30-$40), using it can save you a lot of money on an annual basis. Plus, they can be worn for up to 12 hours at a time, making them a convenient option for busy days.
The downside: There’s a bit of a learning curve when it comes to insertion and removal, and they may not be suitable for everyone, especially those who have a low cervix.
**If you’re trying a menstrual cup for the first time, we suggest also wearing a pad or period panties for the first couple of days to catch any leaks until you’ve mastered inserting the cup properly.
Period Panties: These specially designed underwear feature built-in absorbent layers to trap menstrual blood and prevent leaks. They’re reusable, eco-friendly, and can be worn alone or as a backup to other menstrual products. Plus, they’re super comfy and come in a range of styles and absorbances to suit your preferences.
The downside: They can be pricey upfront and may not provide enough protection for heavy flow days without additional support.
Menstrual Disc: These are similar to menstrual cups, only a bit shallower. These are a great option for women who cannot seem to get the hang of a cup, as the disc doesn’t use suction to stay in place. Women tend to find them more comfortable than a cup and easier to master.
The downside: Menstrual discs can be easy to insert, but hard and messy to remove. Definitely be patient when trying out this product, and don’t get discouraged!
When it comes to choosing the right menstrual product for you, it’s all about finding what works best for your body and lifestyle. Consider factors like your flow intensity, activity level, comfort preferences, and environmental concerns. And don’t be afraid to experiment with different options until you find your perfect match!
Concluding Thoughts
So whether it’s through lifestyle adjustments, choosing healthier snacks, or trying different menstrual products, there is hope for alleviating symptoms and improving your overall well-being during this time of the month. Remember, what works for one person may not work for another, so it’s important to experiment with various methods until you find what brings you the most comfort and relief.
We’re all in this together and Center for Women Jackson is here to support women through their health and pregnancy journeys! We are here for all women, all the time. Let us know if we can help you!
References
https://naturalwomanhood.org/
https://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/symptoms-causes/syc-20376780
