natural pms relief Archives - Soul Mind Body Selfcare

Even though books and books and books could be filled with all the PMS jokes out there, all the stereotypes and quips…PMS is not normal. And it’s not something we should accept as “just part of being a woman.” As with any health + wellness related issues, we shouldn’t stop searching for answers if we still have questions. We shouldn’t just accept the status quo.

I would always have characterized my PMS symptoms as mild. Just generally feeling bleh, a little more tired, craving some extra carbs, irritable when pushed. But, man, oh, man, there were about two months in a row (Jan/Feb) that threw me for a loop. And sent me searching for answers.

I was not myself. Angry, irrational, exhausted, hyper sensitive to any and all stimuli, unmotivated, depressed, craving all the things, slow recovery from working out, just…ugh… I wanted to go somewhere and be totally alone, just stop life. And I wasn’t just feeling this way for a couple days, I was feeling this way for about two weeks out of the month.

As I researched, I started gathering tid bits of wisdom. Simple things I could try, tweak, change that would have a big impact. And I started learning more about how our bodies go through seasons in a month much like a calendar year. Spring, summer, fall, winter. So many things started making a lot more sense.

Disclaimer: I am not a doctor. Please check with your care provider before starting any new supplements, especially if you are pregnant and/or breastfeeding. Do your research, be your own advocate.

Here are a few key things I did to ease (+ pretty much eliminate) my PMS symptoms:

1. Drink Stinging Nettle Leaf Tea.

I had never heard of stinging nettle tea before I found Nicole Jardim – The Period Girl. You can go to her website and take a simple quiz and she’ll send you a free guide to addressing your specific PMS symptoms. Super informative and enlightening, one of the more impactful freebies I’ve received in exchange for my email. That’s how I learned about stinging nettle tea. It contains Vitamins C, K and A as well as magnesium and calcium. All of which greatly support our bodies during PMS.

I buy my stinging nettle tea in bulk and brew up a batch every few days. I love mine cold the best. I’ll often steep it in a large glass jar in the sun on my front porch. It’s not only a great way to mix up your hydration game, but it really does help support your body’s cycle.

2. Listen to your body when it comes to the exercise that’s right for you.

It goes without saying that exercise releases endorphins that help us feel better. But if you over do the exercise, especially the week before your period, it can leave you feeling worse instead of better. In recent months, even longer yoga sessions were too intense for me the week before I started my period.

The key is this: listen to your body. If you’re feeling a HIIT workout, by all means, go for it. Sometimes I am. Other times I’ve found I crave slow, gentle movement that week. Lots of neighborhood walks, mindful yoga flows and stretching. It’s good to keep moving, and, as long as you’re listening to your body, you’ll be good to go.

3. Up your magnesium intake.

Did you know that somewhere around 90% of us are deficient in this important mineral? Crazy, right? So many things can deplete it and it’s so vital to so many processes in our body.

Upping my magnesium has been a game changer for me. I’ve taken it in capsule form for over a year now. I’ve also used magnesium oil. Neither one really seemed to make a difference. But then I started taking Pure Magnesium Glycinate before bed and it makes a huge difference.

A couple other great ways to get extra magnesium? Taking regular epsom salt baths and eating plenty of dark leafy greens like kale, chard, spinach and beet greens (more on that in a bit).

BONUS: making sure to focus on a veggie heavy diet will naturally increase your fiber intake and fiber helps keep you regular which helps ease PMS symptoms.

4. Add an adaptogen blend to your daily green smoothie.

Yes, I recommend a daily green smoothie. It’s a great place to start if you don’t know where to start. Try my favorite recipes here, here and here.

I’m relatively new to the world of adaptogens. I haven’t used them much at all, but I was desperate for anything that might help. So, I did some research and found a blend I could add to my morning smoothie.

This MegaFood Maca Plus blend is excellent and it made a noticeable difference. It’s packed with adaptogens like: ashawaganda, motherwort, vitex (chastetree berry) and maca.

5. Lay low on the alcohol, caffeine and sugar.

I know. Easier said than done. To cut back on alcohol, I love to muddle mint + lime, add some crushed ice and pour over some La Croix. Or I’ll blend any fresh fruit I have on hand with ice + La Croix and pour it into a fancy glass.

I try to limit my caffeine to 1 cup no more than 3-4 times a week. I’m even experimenting with cutting that back because I see a difference when I don’t drink caffeine. I sleep better + my digestion is a lot more calm. When I do drink caffeine, it’s this coffee that’s packed with medicinal mushrooms. Otherwise I’ll make a matcha latte, turmeric tea or a healing hot chocolate.

Cutting back on sugar is another beast. Not only because it’s just not fun but because SUGAR IS IN ABSOLUTELY EVERYTHING. Check all your labels and then check them again. I’ve found cane sugar lurking in my favorite sriracha sauce and bone broth. The best tactic I’ve found to cutting back on sugar is to find or make substitutions so that I’m supporting my body but also not feeling deprived.

Some of my favorite substitutes are: Hail Merry cups, Heavenly Organics mint chocolate patties, Honey Mama’s chocolate and this amazing chocolate cake recipe.

6. Eat more beets.

Seriously. Eating beets makes a huge difference when it comes to my PMS symptoms. Beets keeps me regular – TMI?? But regular is good, because that’s how our bodies eliminate excess estrogen and toxins. And that greatly eases PMS symptoms.

Beets are high in potassium, vitamin C, fiber, betaine (helps fight inflammation), folate and manganese. They are rich in phytonutrients and aid your body in detoxification.

BONUS: eat those beet greens, too! They are rich in protein, phosphorus, zinc, fiber, vitamin B6, magnesium, potassium, copper, and manganese. They also supply vitamin A, vitamin C, calcium, and iron. Did you know they have more iron than spinach? I didn’t know that.

I saute mine up in avocado oil with some garlic, onion, sweet potato and breakfast sausage and they taste amazing. So, eat your beets (and beet greens) because they’re good for you!

And I couldn’t help but throw in a bonus #7:

7. Layer on the self-care.

Last but definitely not least. This one you can start doing right now, today. You all know I love me some #soulmindbodyselfcare. And I’ve been layering it on even more, especially the week before my period.

I’ve been:

Going to bed earlier + sleeping in a little later.
Taking regular epsom salt baths.
Drinking lots of warm, healing drinks —> Get my free guide with all my favorite recipes HERE.
Upping my water in take (and adding some sole!).
Doing a face mask and painting my nails regularly.
Taking a nap.
Laying on the couch + just watching TV (current favorite shows right now: Boise Boys on HGTV and Beat Bobby Flay on Food Network).
Eating lots of soups + smoothies + roasted veggies that are easier to digest.
Saying no to anything extra, leaving plenty of margin.

I have seen a night and day improvement since implementing all these things. The month after I started, my PMS symptoms only lasted two days. The month after that, they lasted one day. And this past month the only symptoms I had were craving a few more carbs + feeling a little more tired. I only wish I’d started sooner.