Embracing Self-Care: How to Support Your Body During PMS
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In today’s blog post, I’m sharing four essential ways to love and support your body during the luteal phase of your menstrual cycle – the time when PMS symptoms are most likely to arise.
As a certified Integrative Nutritionist, I’m passionate about women’s preventative care and well-being. Always consult with a medical professional before introducing any nutritional supplements into your routine.
Supplements:
Did you know that incorporating plant-based iron into your diet may help reduce PMS symptoms? Check out the results from this 2013 study.
Enjoy the mood-boosting benefits of B vitamins. I like this one because it has both B6 and B12, which may make a difference in how you feel during PMS
In my life magnesium is crucial for relaxation, digestion, and sleep. Did you know that many of us are deficient because our soil is low in magnesium?
This vitamin is especially important during cloudier months, you hear all about it during flu season, but it really can contribute to overall well-being all year round.
Did you know Evening Primrose Oil may reduce inflammation and aid in breast pain reduction around this time of the month? I have personally felt a difference with this.
Zinc can play a role in minimizing PMS symptoms. This study showed some women who had higher levels of zinc had fewer PMS symptoms. YAY!
I made it easy to check out these women’s health supplements and support your well-being, click on the links or photos to explore each product.
Nutrition during your menstrual cycle:
Understand the importance of nutrition during your luteal phase:
It’s Okay to Eat More: Did you know that women’s caloric needs can increase by 5-10% during the last week of the luteal phase? It’s important to support your body’s caloric needs.
Embrace the Cravings: Instead of resisting cravings, listening to your body’s signals can lead to better overall health. Your body knows what it needs – embrace it.
Balance your Diet: Eating foods that provide a mix of essential nutrients, including vitamins, minerals, and omega-3 fatty acids, may help manage PMS symptoms. Eating regular meals and snacks can help stabilize blood sugar levels and contribute to more balanced energy.
Need healthy snack inspo?
Hydration:
Stay Hydrated During PMS: Drink plenty of water during PMS, even if you’re feeling bloated. Did you know that proper hydration can actually help with bloating? Water can not only help to prevent bloating, it even reduces fatigue too!
Fruit-Infused Water: Try enhancing your hydration routine with fruit-infused water with a few spoons of monkfruit sweetener to make it more enjoyable and nourishing. It’s one of my favorite ways to make a simple DIY lemonade. Shop my favorite water bottles.
Movement:
Daily Walks and Slow Yoga: Try incorporating daily walks and slow yoga into your routine, even when energy is low. Movement can support your body during the luteal phase by releasing a rush of happy hormones to increase your overall feeling of well-being.
Legs Up the Wall: Laying on the floor or bed with your legs in the air leaning agains the wall is one of my favorite ways to deal with bloating, anxiety, or just general tiredness. This pose can supports circulation and may reduce inflammation, and calm the nervous system.
Your pms wellness space should include a PMS routine by incorporating some of these tips into your lifestyle. It’s important to note that everyone’s body is unique, and individual responses to PMS can vary.
whitney sartain
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DISCLAIMER: This post was created for informational purposes only. Always seek the advice of a medical physician or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it. If you think you may have a medical emergency, call your doctor, go to the ER, or call 911 immediately. Reliance on any information provided is solely at your own risk.
