In today's world we've come to accept all sorts of period problems as normal and think it is completely natural to suffer monthly :
- PMS
- Bloating
- Period pain & cramps
- And very heavy period flow.
But it is NOT normal or natural!!
And with just 4 simple period hacks we can transform our periods and enjoy a healthier menstrual cycle.
So if you or your daughter suffer with PMS, bloating, cramps or heavy periods check out these key period tips - they are NOT to be missed!!
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Table of Contents
PMS
Our body has to do some big hormone shifts during our menstrual cycle but it has natural ways to manage hormonal change without the classic symptoms of PMS :
- Huge mood swings
- Anxiety & depression
- Sleep issues
- Bloating
- Acne.
PMS is our body asking us to :
- Feed it missing nutrients
- AND stop poisoning it!!
Many women are short on two key hormone managing nutrients :
- Magnesium
- Melatonin
And many of us - especially teenage girls - are saturated with something that is a disaster for balanced hormones and that is : sugar.
By boosting magnesium and melatonin and slashing sugar many of us can conquer PMS symptoms.
Boosting Magnesium
It is easy to tackle magnesium deficiency by eating more of the most magnesium rich foods daily :
You can take supplements to relieve PMS but you shouldn't need to if you eat plenty of those three foods.
Boosting Melatonin
Melatonin manages sleep which is absolutely critical for hormone transitions in our menstrual cycle.
The easiest way to boost melatonin is simply to be outdoors for :
- 15-20 minutes very early in the day
- At least 1 to 2 hours overall daily
- 10 minutes before dusk.
Again, you can take supplements but spending time outdoors is better and can make a surprisingly big difference to both PMS and period pain as it also boosts vitamin D.
Slash Sugar Saturation
Sugar is a monster for menstrual and teenage health being a big trigger for blackheads, dandruff, verrucas and more PLUS rapidly escalating PCOS which causes irregular periods.
Eating good quality protein and fats makes it much easier to cut out :
- Candy & sweets
- Cookies & cake
- Sugary desserts
- Fruit juice & smoothies.
Bloating
Bloating is a big PMS symptom but can continue 2-3 days into periods.
Two big triggers for bloating are sugar - again!! - and constipation. Constipation is also a cause of period cramps (see next section).
We can relieve constipation quickly by adding into our diet more food that helps us poop including :
- High Fibre Fruit
- High Fibre Vegetables
- Pulses & Grains
- Bone Broth
- Natural Yoghurt
If you suffer with IBS these lower fibre fruit and vegetables can help.
For instant constipation relief try these drinks to make you poop :
- Warm fruit juice
- Herbal tea
- Warm milk.
Period Pain & Cramps
I suffered hideous period pain and cramps for years and could barely function for 2-3 days of my period without strong pain killers.
I put this down to unlucky genes.
It was NOT my genes but rather a vicious cycle of ibuprofen actually making the cramps worse.
The simple underlying triggers for the painful cramps were :
- Constipation
- Magnesium deficiency
- Iron deficiency
- Vitamin D deficiency.
Ibuprofen made the constipation worse so the cramps lasted longer and actually came back worse!!
Once I sorted out the magnesium, vitamin D and constipation I was able to ditch all the pain killers!
Heavy Period Flow
Some of us do have heavier periods than others and period flow can be heavier at some points in our life e.g. post-pregnancy, perimenopause.
BUT heavy period flow is a really huge red flag for iron deficiency.
And again it is a vicious circle : iron deficiency causes longer, heavier periods which cause iron deficiency!!
As many as 1 in 3 women are iron deficient and this may be higher in menstruating teenagers who have higher iron requirements.
The single easiest way to maintain healthy iron levels is to eat red meat and rising iron deficiency is tied to a big fall in red meat consumption.
Testing for iron deficiency is critical if you have heavy period flow and don't eat red meat. You can take supplements but don't assume your iron supplements work - get tested.
Core Hacks For A Healthier Menstrual Cycle & Periods
Lifestyle changes truly can transform our menstrual cycle and help us say goodbye to PMS, bloating, painful cramps and heavy period flow.
And these changes boil down to just 5 core must-do period hacks :
- Slash sugar
- Relieve constipation gently.
- Boost magnesium with dairy, leafy green vegetables & nuts.
- Boost melatonin & vitamin D by spending more time outdoors including first thing and at dusk.
- Tackle iron deficiency with regular red meat or supplements.
I hope these period hacks help you. Let me know how you get on.
Do bookmark or save on Pinterest for quick reference later.
And for more simple healthy living tips check out these natural remedies and follow me on Pinterest.
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