To pass the period of quiet menstruation …

When they are about to arrive those days of the month and the abdomen is so bloated, anyone would say you are 3 months pregnant. You have cravings, you don’t go to the bathroom well, and you don’t get a good night’s sleep -that doesn’t help much to keep you in a good mood- you feel exhausted, irritable, anxious, half depressed, with a headache, sinus pain and with a tear coming out. the eye 24/7 … and last but not least, that visibly swollen pimple comes out on your face and you can kill anyone for a chocolate.

Maybe you feel all of that and more or maybe just two or three of the things I mentioned above. The detail is, believe it or not, you have more control over those symptoms than you might imagine. Even for several women it is possible to exceed the PMS and live a quiet period without even realizing that your period has come.

As I have mentioned many times before, each body is different and although for some, changes in lifestyle and diet may be the key, for others it may require more in-depth work. That is why I believe in experimenting, for me, it is the only way to know what works for you and what does not and thus be able to determine your action plan.

Yes, before I suggest options you can do to calm the PMSI think we need to start at the beginning:

Do you really have PMS?

PMS is a set of emotional and physical symptoms that you can usually experience for 10 days before your period arrives, that is, in the second part of your cycle (luteal phase), just after ovulating and that tend to stop the day it arrives. your period or two or three days later.

Many women are amazed to learn that PMS is really considered a syndrome, as the term has been trivialized a lot, being used to minimize any emotional change that a woman may undergo, however, PMS is real and for some it can be almost a monthly nightmare .

To tell you more, there are over 150 symptoms associated with PMS! But don’t worry, I’m not going to burden you with all of them, among the most common are:

  • Bloating or bloating
  • Abdominal cramps
  • Acne
  • Changes in appetite
  • Indigestion, nausea, or vomiting
  • Trouble sleeping
  • Headache or migraines
  • Pain or tenderness in the breasts
  • Decreased libido
  • Fatigue
  • Anxiety and irritability
  • Depression
  • Mental fatigue

If these symptoms are continuous throughout the month and become more severe before your period, then you may have what they call PMS and it regularly comes from some deeper condition. Identifying that condition and working on it can be your best plan of action.

What causes PMS?

As you know, estrogen and progesterone play a very important role when it comes to talking about your cycle. Too much estrogen can be over-stimulating and cause breast pain, fluid retention, irritability, and headaches. And lowering estrogen – which is totally necessary to make way for progesterone – at the end of your cycle can also cause symptoms like fatigue, sweats, and migraines.

Your progesterone is supposed to come to the rescue by calming those lows and highs of estrogen, but if you don’t make enough or low progesterone very quickly you may experience anxiety.

Likewise, there is a percentage of women, 3% -8% of them, who have a PMS in which these symptoms can escalate and be so severe that they interfere with their daily activities. This type of disorder is known as PMDD or premenstrual dysphoric disorder. Some of the symptoms used to determine if you have PMDD are:

  • Lack of interest in usual activities
  • Difficulty concentrating
  • Sadness, hopelessness, or feelings of not being enough
  • Insomnia
  • Excessive sleep
  • Irritability and anger that can increase conflict in relationships
  • Feeling overwhelmed and out of control
  • Constantly feeling tense
  • Depression
  • Extreme anxiety

So, now, what can you do to get started on PMS?

Well look, as I told you at the beginning this is a matter of trying and discarding. It begins little by little and above all it is constant. Give every thing you try a chance for at least 3 months and check to see if you see changes:

  1. Lower 10 to sugar – or remove it completely. Sudden increases and slump drops in your blood sugar levels are terrible for your hormones. The biggest problem is that we are used to consuming refined sugars and carbohydrates in a stressful world and that combination is not a good thing. Start to lower your sugar intake, move more towards complex carbohydrates, those that usually do not look white and fluffy, avoid sweets and you will see how the symptoms begin to dissipate. In fact, it wasn’t until I worked my sugar that I didn’t see real results with acne. Does that mean you never eat something sweet again? No, what will happen is that your body and your palate will get used to a moderate amount of sweet and it is possible that from time to time you can even treat yourself.

Some complex carbohydrates that you can experiment with are:

  1. Sleep – Yes, the idea of ‚Äč‚Äčrestorative and restorative sleep is real. Did you know that your body is going to have cravings for refined carbohydrates when faced with a few hours of sleep and that you are usually going to make pretty poor food choices when you’re tired? Yup, your will goes to shit and insulin levels drop, so you’re more likely to retain more fat – yes darling, fat, weight gain, sugar issues, it’s all related to stress and lack Rest –

  1. Reduce inflammation through your diet – Inflammation interferes with estrogen detoxification and makes you more sensitive to it, likewise, chronic inflammation distorts communication between your hormones. To reduce inflammation, start by avoiding inflammatory foods such as processed foods and fastfoods, sugar and dairy, to name a few. Increase the amount of fresh vegetables, especially green leafy vegetables such as kale, spinach, arugula, chard, collards etc. Increase the amount of cruciferous vegetables and consume them preferably cooked.
  2. Add good fats to your meals – If you still have doubts about whether fats are good for you and you stayed in the 90s fashion of “fat free” check the blog I wrote about it here. Fat is going to help you lower inflammation and balance your hormones, which is going to improve metabolism, improve your energy, and raise libido (spakan, spakan;)). Further, will help you stay satisfied longer no need to succumb to cravings.

  1. Reduce alcohol – Yup, maybe you don’t want to read it but contrary to what you may think, alcohol interferes with the calming effect of progester
  2. Reduces stress – Another one that helps you reduce inflammation … Start spending time on yourself, it can be with a meditation practice or even go easier, take time to breathe, even if it is 3 minutes each day.
  3. Create physical activity – Choose what you like the most, yoga, pilates, weights, walking, running, dancing, swimming … it doesn’t matter as long as you give the body space to move, sweat and regenerate its tissues. Physical activity will help you reduce inflammation
  4. Check your magnesium levels- This is one of my favorites because many times we do not even realize that we are deficient and once we recover their levels. Life looks so different! Magnesium reduces inflammation, regulates stress responses, and guess what, helps make progester You find magnesium in dark leafy green vegetables, but sometimes it is not enough, so talk to your healthcare provider to see if you need to supplement.