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While tuning into my favorite morning show recently, I heard a discussion about PMS and the results of a survey that asked women what they often apologize for during this time. The top response? Irritability and mood swings. Other common concerns included emotional fluctuations, appetite changes, and leaving feminine products in the trash.
Let’s be clear: women—and anyone with a uterus—should never feel the need to apologize for these experiences. Our bodies undergo significant hormonal changes beyond our control. The fact that we menstruate monthly is a big deal, and it’s high time we stop feeling guilty about being moody, indulging in snacks, or responsibly disposing of necessary products to avoid any mess.
If men experienced menstruation, I’m sure there’d be no apologies and perhaps even special retreats equipped with all their favorite foods and privacy. But that’s not our reality. Women and those with vaginas must navigate this monthly cycle while maintaining a facade of normalcy.
Every month brings that familiar day when you wake up feeling like all you want is solitude with your favorite treats. Everything irritates you, and you can’t shake the feeling of being overwhelmed. I’ve been navigating this since I was eleven, and now I see my teenage daughter grappling with severe premenstrual symptoms.
We don’t want to feel crummy leading up to or during our periods. Ideally, we’d like to feel like ourselves without the additional challenges that come with menstruation. So, what can we do to ease these symptoms?
I spoke with Dr. Emily Green, a leading expert in women’s health, who explained that PMS is often linked to hormonal imbalances, specifically between estrogen and progesterone. “Progesterone should peak about a week before your period and has mood-stabilizing and diuretic effects,” she notes. When conception doesn’t occur post-ovulation, these hormone levels drop, leading to fatigue, irritability, cravings, breakouts, and cramps.
No one enjoys dealing with these symptoms, but there are ways to alleviate them. Dr. Green suggests incorporating certain foods into your diet, such as cruciferous vegetables (like broccoli and kale) and dark berries, while also reducing sugar and caffeine intake. “These dietary changes can assist in estrogen detoxification. And yes, dark chocolate can actually help,” she adds.
Additionally, having a teaspoon of sunflower and sesame seeds daily can provide benefits during this time. Despite feeling bloated, staying hydrated is crucial—aim for drinking half your body weight in ounces of water daily.
Regular exercise can also significantly reduce PMS symptoms, whether it’s walking, running, yoga, or high-intensity workouts. Daily supplements like Magnesium taurate, Fish oil, Vitamin D, Evening primrose oil, and Calcium Citrate can be beneficial as well. Prioritizing sleep is essential too; aim for seven to eight hours each night.
Other tips include steering clear of alcohol and stress when possible, and recognizing that it’s okay to rest more during this time. If cramps become unbearable, consult your doctor about potential medication options.
While we may not completely eliminate PMS symptoms, these strategies can make a difference throughout the month—even when you’re not in the throes of PMS. Personally, I’ve found that exercise helps immensely. While I struggle with salt cravings, I’ve noticed that indulging too much leads to bloating and irritability.
And remember, there’s no reason to apologize for having your period. It’s 2021, and it’s time we embrace what our bodies naturally do.
For additional insights and information on pregnancy and home insemination, check out this excellent resource at UCSF Center. You can also explore more about home insemination kits on Make A Mom for authoritative advice.
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Summary:
Managing premenstrual syndrome (PMS) can be challenging, but understanding the hormonal changes and implementing dietary, lifestyle, and wellness strategies can help ease symptoms. With expert advice, including dietary adjustments and the importance of hydration, exercise, and sleep, women can navigate PMS more effectively. It’s crucial to remember that there’s no need to apologize for natural bodily functions.
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