Is it THAT time of the month and you’re experiencing a rollercoaster of emotions, such as anger, sadness, anxiety, and tearfulness? Sounds like you’re encountering premenstrual syndrome (PMS), caused by hormonal changes that typically occur a few days before your period.
Hormonal fluctuations, specifically a decrease in estrogen and progesterone levels, can disrupt emotional stability by affecting serotonin production, often referred to as the "happy hormone”. In addition to hormonal changes, symptoms like menstrual cramps, fatigue, and headaches can exacerbate mood imbalances.
To help you combat these challenges, we've compiled a list of effective strategies to improve your mood and boost your energy during PMS.
Tips to improve mood and stay energetic during menstruation:
Rest is crucial, but that doesn’t mean you should avoid physical activities altogether when you are low in energy. Engage in low-impact exercises that enhance blood circulation and oxygenation to help promote a more cheerful disposition. Exercise can also help alleviate menstrual cramps and aches, and contribute to serotonin secretion.
2. Stay Hydrated:
Drinking ample water is one of the simplest and most effective ways to keep your body comfortable during menstruation. Proper hydration reduces severe menstrual cramps, improves blood circulation, and aids in relaxation.
3. Nibble on A Piece of Dark Chocolate
In most movies, books and TV series, women on their period are often seen with a bar of chocolate. It might seem like a stereotype, but there is some truth to it. Cocoa may help reduce menstrual cramps and stress symptoms, which can influence mood changes. Additionally, the sugar in chocolate boosts serotonin levels, promoting a happier mood. Word of advice - when picking a bar of chocolate, choose healthier options like dark chocolate to avoid sugar spikes.
4. Incorporate Healthy Fats into Your Diet:
Including healthy fats from sources such as fish, eggs, avocados, and nuts into your meals can be beneficial while you’re on your period. Healthy fats combat inflammation, which can cause bloating, aches, and stress. Moreover, they contribute towards restoring a positive mood.
5. Prioritise Sleep and Rest:
Adequate sleep and rest are vital during your period to replenish energy levels and combat fatigue. Make sure to practice good sleep hygiene habits and prioritise self-care for a good night’s sleep.
6. Ensure Sufficient Magnesium and Calcium Intake:
Magnesium and calcium play a crucial role in regulating emotions, providing physical strength, and reducing symptoms such as cramps, bloating, and fatigue. Leafy greens are rich in these nutrients, but if you’re looking for supplementation, consider incorporating Nutrilite Cal Mag D Plus into your routine as a source of magnesium, calcium, and Vitamin D.
7. Power up with Nutrilite Foundational Trio Plus:
When addressing period-related issues, don't forget the importance of protein, omega-3 fatty acids, and essential vitamins and minerals. Nutrilite offers the Foundational Trio Plus bundle, comprising Nutrilite Soy Protein Mix, Nutrilite Salmon Omega Complex, and Nutrilite DOUBLE X. Protein strengthens uterine muscles and mitigates menstrual cramps, while omega-3 fatty acids reduce muscle inflammation. Finally, Nutrilite DOUBLE X provides antioxidants, vitamins, minerals, and phytonutrients to improve overall health by neutralising excess free radicals.
8. Spend Time in Nature:
Finally, immerse yourself in nature by taking walks or spending time outdoors. The clean air, green surroundings, and physical activity can induce a sense of calmness, thus positively impacting your mood.
Navigating the emotional and physical challenges of PMS can be daunting, but implementing these practical tips can significantly improve your mood and energy levels during menstruation. By staying active, hydrating adequately, making mindful dietary choices, prioritising rest, and considering targeted supplements, you can better manage PMS symptoms and enjoy more positive overall well-being.
