How to Reduce PMS & Have Happier Periods 

Let’s start off by saying that although PMS is COMMON, it’s not always NORMAL. Of course feeling a little lethargic on your period happens to the best of us, but extreme PMS symptoms are often a sign of a deeper hormonal imbalance. If you suffer from PMS symptoms that impact your ability to function normally during or leading up to your period, definitely work with your doctor ♥

So What Causes PMS?

PMS is often triggered by the natural hormonal fluctuations leading up to your period. Post-ovulation, in the second half of your cycle, estrogen should drop, and progesterone should rise. However, due to stress & lifestyle factors, many women have too much estrogen, and not enough progesterone, which is the hormone that helps us feel calm & chillout. Once we start our period, both progesterone & estrogen are at their lowest. These low levels of hormones can also contribute to PMS.

My Top Tips for Reducing PMS & Happier Periods

image via Unsplash

For your hormones…

[1] Work on lowering your stress levels 

Managing stress is absolutely foundational to happy hormones & happy periods. When we have chronically elevated cortisol levels (the main stress hormone), it disrupts our other hormones, and can throw estrogen & progesterone out of balance. Managing stress levels is something that is important everyday of the cycle. 

[2] Cycle sync your workouts throughout your cycle 

I wrote a blog post recently all about the importance of syncing the type of workouts you do with the stage of your cycle. Matching your workout intensity & type with your hormone levels throughout the month supports proper hormone balance, and can help reduce PMS systems. This is most important in your luteal phase – the second half of the cycle when PMS happens – to support your progesterone levels & avoid too much stress on the body. 

My favorite low-impact at-home workout P.volve has completely simplified workout cycle syncing with their new Phase & Function program. The program automatically adjusts your suggested workout of the day based on the stage of your cycle. And the program even educates you on that phase of your cycle, and explains why you’re doing a specific workout in that cycle phase. Try out for 30 days FREE with code AMANDA30! 

[3] Balance your blood sugar

Balanced blood sugar is another absolute must for balanced hormones. When we eat unbalanced meals high in refined carbohydrates, our blood rises quickly, resulting in a big spike of insulin. Insulin is a storage hormone that works to lower blood sugar levels, but also increases the production of estrogen. Estrogen dominance (too much estrogen in relation to progesterone) is a common cause of PMS symptoms. Eating balanced meals with protein, healthy fat & fiber help to keep estrogen in balance.

[4] Incorporate foods to support progesterone levels 

Since progesterone helps us feel calm & chilled out, we can work to support it through diet in the second half of our cycle. Vitamin C & Vitamin B6 have both been shown to increase progesterone levels. Raw red bell peppers & kale are great sources of Vitamin C, or you can supplement with Liposomal Vitamin C for high-dose absorption. For Vitamin B6, I love this methylated B complex that is high in B6. Tuna, salmon, chickpeas & grass-fed dairy are also great food sources.

Vitex is also a very powerful herbal supplement that has been shown to support progesterone levels & reduce PMS. Check with your doctor before incorporating. 

For your mood…

[1] Incorporate light movement

When I’m feeling extra moody leading up to my period, a little movement works absolute WONDERS for my mood. In my luteal phase, I love going on long works, doing yoga, and gentle strength training at home with P.volve. Because so many P.volve’s workouts are low-impact, I always have tons of options to choose from, or I just log into the Phase & Function program and a workout tailored to my hormones is already waiting for me. You can use code AMANDA30 for a 30 day free trial! 

[2] Get some sunshine 

Not only does fresh air & sunshine just feel good for the soul, it’s also giving you a boost of Vitamin D. Vitamin D is a micronutrient but it also acts as a hormone in the body, and plays a major role in mood. Vitamin D deficiency is very common & has been associated with depression. 

[3] Avoid blood sugar spikes & crashes 

Aside from messing with your hormones, blood sugar imbalances where blood sugar levels are spiking & crashing, have a major negative impact on mood. So even though PMS can have you craving sugar & junk food, it’s best to avoid. 

[4] Feel your feelings 

Hormonal changes throughout the month can have us feeling more sensitive at times, and THAT’S OKAY. I know I’m due for at least one good cry every month. Instead of suppressing those feelings or telling myself I shouldn’t be upset over something, I allow myself to lean into it, have a good cry, and I always feel better after. 

image via Unsplash

For your cramps…

[1] Try epsom salt baths 

Epsom salt baths are such an incredible, accessible tool for cramps. Epsom salts are naturally rich in magnesium, which helps soothe period cramps. You can pick it up at your local grocery store or order in bulk online. Increasing your magnesium intake through food is also a great idea – leafy greens & dark chocolate are great sources. 

[2] Incorporate stretching & light core work 

I know this can feel like the last thing you want to do with cramps, but strengthening and light core work actually help to relax the muscles & increase blood flow to the area. I started doing this with P.volve’s Phase & Function program and it has made such a difference! 

[3] Use heating pads & topical CBD

Rather than reaching for NSAIDs like Ibuprofen that come with side effects, a good old fashioned heating pad (combined with a good topical CBD) is an AMAZING combo for cramp relief. 

[4] Consider a tampon alternative

I switched from tampons to Flex period discs years ago, and I have noticed a MAJOR reduction in period cramps. Flex discs are single-use, and sit flat at the top of the vagina near the cervix, rather than in the vaginal canal like a tampon or period cup, which means less cramps. You can also leave them in for up to 12 hours which is so convenient.

What are your top PMS tips?

Click here to sign up for a 7 day free trial to try out the P.volve Phase & Function program yourself! ! 

This post was created in partnership with P.volve. Thank you for supporting the brands that support Elyse Wellness ♥