We love to take time to work on self-care programs for our clients and ourselves. Virtually every area of your reproductive health can be improved with better self-care practices! This is especially true for PMS and menstrual woes.
These 10 pre-period self-care tips can help you not loathe the start of your period. Begin using these in the 7-10 days before your period starts for an easier cycle with less stress and fewer PMS symptoms.
Implement These Tips Before Menstruation!
As a reminder, watch PMS triggers like caffeine, sugar, non-organic dairy and meat. Avoiding gluten relieves PMS indigestion and mood swings for a lot of women, too.
1. Add healthy fats to your diet. Brazilian research finds supplementing with essential fats relieves PMS symptoms. Include a healthy fat with each meal. A few choices: avocado, a handful of fresh, raw nuts and seeds, cold water fish, or high-quality coconut or olive oil. Supplement with Evening Primrose Oil or Cod Liver Oil for more essential fat support.
2. Remember to take your multivitamin. Be sure you are consistent with your whole food fertility or prenatal multivitamins if you have PMS. PMS symptoms are worsened if nutrient intake is low. Further, ensure it contains vitamins B6, which is a proven anti-PMS nutrient.
3. Stay hydrated! For PMS fatigue, drink plenty of water to keep toxins flushed and fight bloating. As a special treat, have a Maca Latte for an energy rescue on tough days. Learn more: Maca- It’s What’s for Breakfast!
4. Use Aromatherapy. Aromatherapy can eases PMS emotional swings. A few oils to try:
- Ylang Ylang (Cananga odorata) or Lemon (Citrus limonum) for sadness
- Roman chamomile (Chamaemelum nobile) or Sweet Orange (Citrus Sinensis) for anger
- Lavender (Lavendula officinalis) or Jasmine (Jasminum grandiflorum) for irritability
Always dilute essential oils prior to use. Just add 4 drops to 1 tsp. of carrier oil like jojoba oil. Add to a diffuser or hot bath.
5. Get grounded. Guided Meditation is one of the quickest ways to reset your thinking and start your day over if you have PMS symptoms. Try Blue Sky Mind Meditation, or your personal favorite guided meditation. If meditation is not your thing, go for a walk in nature. If you’re able, take your shoes off and feel the Earth beneath your feet. This can help right away.
6. Move your body. You may want to skip your workout, but try to keep moving. Instead of hitting the gym or having an intense workout, consider a long walk with a friend, a relaxed bike ride or Fertility Yoga instead. Light exercise can help calm symptoms, and releases mood elevating, pain-relieving endorphins.
7. Try the herb Ashwagandha. Often called “Indian ginseng,” Ashwagandha (Withania somnifera) decreases PMS stress, moodiness and poor sleep. Ashwagandha works as both an adaptogen and nervine, so it can improve your resistance to PMS stress while fighting its symptoms. For the best result for chronic PMS, I suggest taking it all month long. Learn more: Ashwagandha: Ayurvedic Herb Reduces Stress & Immune-Related Infertility.
8. Don’t forget to eat protein! If you crave sugar, protein really helps curb sugar cravings. Try a protein drink with FertilicaTM Whey Protein or Plant Protein powder. You might enjoy this recipe, blend together:
- 1 cup coconut milk (unsweetened) or water if you prefer
- ¼ cups organic oats
- 1 tbsp. almond butter
- ½ cup frozen peaches or ½ banana
- 1 serving protein powder
9. Avoid Triggers of pain and inflammation. Too many refined carbohydrates, sugars and nightshade plants can exacerbate pre-period inflammation resulting in pain.
- Try a relaxing DIY Therapeutic Bath for PMS.
- Booking a massage prior to the cycle may be a good idea if you experience a lot of pain with your period.
10. Be proactive with herbs! Try an herbal formula like FertilicaTMUtericalm to calm and relax the uterus. You can begin 7-10 days before your period starts, or Utericalm can be used through the entire cycle for relief and conception preparation.
Pay Attention to Your Body – Find PMS Relief
Take time for self-care practices when you’re struggling with PMS. Pay attention to how you feel and pick choices that apply best to your needs. Do your best to avoid unhealthy cravings that will leave you anxious or burnt out. Taking better care of your health, both mind and body can make a big difference when that time of the month comes around. Pretty soon, healthy self-care practices may become an enjoyable indulgence that you look forward to.
- Can Essential Oils Treat My Symptoms of Depression? (2018). Retrieved from: https://www.healthline.com/health/depression/essential-oils-for-depression#remedies
- Rocha Filho, R.A., Lima, J.C., Pinho Neto, J.S. and Montarroyos, U. (2011, Jan.). Essential fatty acids for premenstrual syndrome and their effect on prolactin and total cholesterol levels: a randomized, double blind, placebo-controlled study. Reproductive Health; 8: 2. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3033240/
- Beneficial fatty acids help relieve PMS symptoms. (2011, Jan.). Retrieved from:
http://www.lifeextension.com/Newsletter/2011/1/Beneficial-Fatty-Acids-Help-Relieve-PMS-Symptoms/Page-01 - Saunders, J. (2018). What is Ashwagandha? Retrieved from: https://chopra.com/articles/what-is-ashwagandha
Sarah has worked in the field of natural foods and herbalism for over 20 years. She’s the Co-Author of “Healthy Healing” with over 1 million copies sold, a Certified Herbalist, and a health and wellness consultant. Sarah Graduated from the Professional Herbal Studies program at East West School of Herbology, and holds a Bachelor’s Degree in English from St. Mary’s College. Working with women on their journey to wellness is her passion and she loves to share what she has been blessed to learn from naturopaths and other herbalists over the years.
