How To Avoid Pre-Menstrual Syndrome

When I was younger, I used to get into the biggest fights/arguments with my then-boyfriend once a month. And guess around what time? haha! I laugh now but it was awful, I had zero control. I actually thought my thoughts and feelings made sense at the time, even though I wouldn’t normally think that way.

Today, it’s a different type of situation. I am at the age where the mood swings are at an all time high. And I sometimes start feeling them 2 weeks prior to getting my period. Which is the norm for a lot of women but damn, half a month of hormones going up & down like a roller coaster!? That sht cray and can drive any sane being insane. So how do we control it?

The difference today is I know how to deal with the mood swings. I have learned to control it and not let it control me, which is a plus. But if you are younger and trying to learn how to deal with it and/or older trying to control your emotions over that week period. I am here to help you get to where I am today. 

First, you need to understand your body, your thoughts, and your emotions. If you are normally happy/upbeat and all of a sudden, you are now sad and down for no clear reason (take a look at the date, and find out if your “friend” is coming to visit soon). If that’s the case, you now understand why your mood has changed drastically and you can now try to control it. Every month, when I start to not feel like myself- I check my calendar and I know why. It’s always right on, every time. Once you connect the dots, you start to feel differently. It’s psychological.

It’s by understanding the “why,” that you can change how you react to that emotion. When you start getting mad, you won’t start yelling at someone for no reason because you know it’s irrational. When you get sad, you won’t try to link it to something because you know you were happy just last week. You control your thoughts & emotions. You sleep on that thought and I promise you won’t wake up feeling the same way because it wasn’t yours to begin with.

Now let’s talk research. Because you don’t just want to hear my opinion and experience but also an expert’s opinion of a few things you can do PRIOR to your period to reduce the mood swings.

The below treatment options are from everydayhealth.com.

1) EXERCISE: Physical activity can lift moods and improve depression. It’s believed that endorphins — feel-good brain chemicals that are released during exercise — may help counteract some of the hormone changes that may trigger severe PMS. “Exercising can also boost energy and help with cramps and bloating, which may help you feel better,” says Livoti. Aerobic exercise such as walking, running, bicycling, or swimming is recommended.

2) SMALL FREQUENT MEALS: Eating small meals throughout the day rather than two or three big meals may also help ease PMS symptoms. A large meal, particularly one high in carbohydrates, can cause blood sugar swings, which could worsen PMS. “Low blood sugar may contribute to crying spells and irritability that are often seen in women with severe PMS,” says Livoti. Try to eat six small meals a day to keep your blood sugar levels steady.

3) CALCIUM SUPPLEMENTS: In a 2009 double-blind clinical trial of college women with PMS, those who supplemented their diet with 500 milligrams of calcium twice daily had significantly less depression and fatigue than those who didn’t. In fact, “a number of studies have shown that getting plenty of calcium can help ease mood changes related to severe PMS, although we don’t know exactly why,” says Livoti.

4) AVOID CAFFEINE, ALCOHOL, AND SWEETS: Staying away from coffee and other caffeinated drinks for two weeks before your period may make a difference in your mood because caffeine can increase anxiety, nervousness, and insomnia. Cutting down on alcohol may also be helpful because alcohol acts as a depressant. And steering clear of candy, soda, and other sugary foods, especially in the week before your period, may help ease severe PMS symptoms by preventing mood swings associated with blood sugar fluctuations.

5) STRESS MANAGEMENT: Stress can make severe PMS symptoms worse, so finding ways to give stress the slip can help treat PMS. Try relaxation techniques such as meditation, deep breathing, and yoga. Individual or group therapy has also been found to be an effective PMS treatment for women with severe mood swings and debilitating emotional changes.

 

I don’t know about you but the hardest one for me to do is avoid caffeine and sweets before my period. I hate chocolate, except right before my period. And I need my daily caffeine intake everyday to get through a long day at work. But it is super helpful and definitely worth doing. I also feel like most of us never considered the small frequent meals but it can also make a HUGE difference and reduce bloating which is awesome.

The reason I attached those 5 treatment options is because we don’t only have to treat pre-menstrual syndrone mentally like I mentioned in the beginning but also physically. The secret is to be entirely aware and be ready to conquer the beast that’s trying to conquer us 😉 And to know you are ALWAYS in full control. Defeat is never an option.

 

That’s all for now ladies! Feel free to email me any subjects you’d like for me to discuss and share tips on!

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XOX- UNTIL NEXT TIME

-T

Talita

Welcome to Fear Ordinary! I hope you enjoy my world of positive messages, fashion and realness. I love to share my life experiences and challenges. And hope that by sharing them, you will find you are not alone. Thanks for stopping by! xx Talita

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