Every fertile woman on earth goes through that time every month when anger, irrationality, irritation, exhaustion, depression, and anxiety, all of them work together to make them feel blue. This, in common scientific language, is known as PMS (premenstrual syndrome). However, even mood swings have been perpetually pinned to hormonal fluctuations these days, and there has been this belief spreading all around the world that a woman is predestined to suffer due to their physiology.
The truth is, when we learn to sync our endocrine system with a healthy lifestyle, we can help ourselves reduce these hormonal fluctuations in the body and help in optimizing our health. PMS is nothing but serious hormonal imbalance in the body, and with the right food and right habits in our lifestyle, we can effectively reduce our suffering from PMS.
1. Eat The Right Carbs And Healthy Fats
Eliminate processed junk foods from your diet and incorporate whole foods to nourish your body with the right carbs and healthy fats. This will keep your blood sugar and insulin levels in check. When you are eating too many sweet foods, the rush of glucose spikes up the insulin, and this in turn, disrupts the process of ovulation and makes the body store extra fat. The body also releases more estrogen, which only shows up more symptoms of PMS. Start having healthy fats rather than too much sugar. Healthy fats like cheese and coconut oil, when paired with wholesome whole grains, keep people stable and satiated for a longer period of time.
2. Get Enough Good Sleep
Have you noticed how loss of sleep makes you cranky? Well, this is because when there is too much or too little estrogen in the body, it negatively affects the production of melatonin and serotonin, the primary hormones for optimal rest. The loss of sleep leaves people exhausted and irritated, and to get good sleep, you must reduce the intake of caffeine, and if possible, even quit it for some time. Try listening to soothing, spiritual music and shut down all electronic devices to get enough rest and sleep well.
3. Follow An Exercise Routine
It has been found that exercise can not only reduce physical and psychological PMS symptoms, but also help your body get those feel-good endorphins. Practice a workout routine to bring hormonal balance in the body. With some high intensity classes in the first half of the month and low-intensity and restorative yoga in the later half before your menstruating days, you will easily keep your hormones working well.
4. Take Vitamin B And Magnesium
Stress leads to depletion of magnesium, which is an important nutrient to balance the hormonal cycle. Magnesium also eases bloating, alleviates anxiety, and helps in getting optimal sleep. Low intake of vitamin B6 can lead to the dominance of estrogen in the body, which causes menstrual problems as this vitamin primarily produces progesterone in the body.
5. Enjoy Orgasms Regularly
Orgasms are very beneficial for your health: they regulate menstrual cycles and provides deep relaxation and refreshment to the body. This, in turn, helps in boosting the endorphin levels in the body and flushes the stress hormone called cortisol out of the body. So, having good sex is important to keep your hormonal health in check.
6. Take Enough Probiotics
The happy hormone, serotonin, is produced in the gut and to adequately absorb the nutrients from food and produce serotonin, your gut needs enough probiotics. Your gut is also connected to your mental health, so the intake of probiotics is important to keep your hormones working well.
7. Use Non-Hormonal Contraceptives
Instead of hormonal contraceptives, start considering the non-hormonal ones. A recent research conducted by the University of Copenhagen have found that hormonal contraceptives and birth control pills cause depression. Use of birth control is not a healthy habit any way, but if you are still keen on using it, look for non-hormonal alternatives.
With these certain habits in mind, your hormonal health should get a healthy boost of nutrients, and you will soon be feeling much better about you and your surrounding world.