As women we are vulnerable to the “PMS Blues”. This is a time when we’re prone to mood swings, bloating, swollen breasts, irritability, acne, headaches, and cramps.
But this can be avoided!
PMS and PMDD happens in our luteal phase (post-ovulation) because our estrogen drops during this time, and it brings serotonin down with it.
Serotonin makes us feel happy and keeps our mood balanced. This is the reason SSRI’s (selective serotonin reuptake inhibitors) are used to treat PMS and PMDD.
During the approximate two weeks of our luteal phase, we need to be extra careful to eat less or no sugar, caffeine, alcohol, and reduce or exposure to stress, or more importantly control our reaction to stress (I know HA! but where there is a will there is a way!).
What you eat in the last two weeks of your cycle makes or breaks you girls!
In your Follicular Phase (pre-ovulatory) you can get away with more alcohol, caffeine and salty foods because your high estrogen levels keep you more insulin sensitive which regulates your blood sugar.
In your Luteal Phase you are more insulin resistant and need to be careful with the sugar and carbs, and if you don’t want to feel like the Goodyear Blimp leading up to our during your period, you must dramatically cut your salt intake.
2 Steps to work towards beating PMS in your Luteal phase:
Schedule in time for an Epsom salt bath, get a massage (or whatever type of self-care you enjoy) as much as you can during the Luteal Phase, especially in the week leading up to menstruation.
2. Eat clean
Your diet will make or break you during this phase. Focus on higher protein and healthy fats (to reduce cravings), and make sure your carbs are coming from complex sources such as sweet potatoes or potatoes instead of breads and pastas. Eliminate sugar, alcohol and salty foods, and keep caffeine intake low.
And if you feel like your period is just one crazy roller coaster ride of PMS, pain, headaches, and mood swings, then let’s put an end to that NOW. Sign up for my 20-Day Hormone Reboot online program, so you achieve glowing skin, and abundance of energy, healthy digestion, and the hormonal balance YOU deserve!
Health Coach Jenna