Ladies, we all know that time of the month can be a rollercoaster of emotions and physical discomfort. PMS and menstrual cycles can leave us feeling drained, irritable, and downright miserable. But fear not, there are ways to make this time easier on ourselves. In this article, we'll be discussing 8 self-care tips that will help you survive your menstrual cycle and alleviate the symptoms of PMS. Whether you're dealing with cramps, acne, bloating, mood swings, or all of the above, these tips are designed to help you thrive (not just survive) during your special time of the month. So grab a cup of tea, get comfy, and let's dive into the world of self-care for menstrual cycles.
Symptoms & Importance of Self-Care
Before we dive into the self-care tips, it's important to understand the symptoms of PMS. PMS stands for premenstrual syndrome and it refers to a variety of symptoms that women experience in the days leading up to their period, and continue throughout the menstrual cycle. Some common symptoms include bloating, mood swings, irritability, acne, breast tenderness, headaches, and cramps. These symptoms can vary from woman to woman and cycle to cycle.
When our bodies are going through hormonal changes, it's important to take extra care of ourselves both physically and mentally. Self-care can help reduce the severity of PMS/ Menstrual cycle symptoms and improve our overall well-being.
Tip #1 - Maintain a Healthy Diet
One of the most important things you can do during your menstrual cycle is to maintain a healthy diet. Eating a balanced diet that is rich in whole foods can help reduce inflammation, regulate blood sugar, and improve energy levels. In particular, foods that are high in magnesium, calcium, and vitamin B6 can help alleviate cramps, mood swings, and other PMS symptoms.
Some examples of foods that are high in these nutrients include leafy greens, nuts, seeds, and whole grains. It's also important to stay hydrated by drinking plenty of water and avoiding caffeine and alcohol, which can increase PMS symptoms.
Tip #2 - Exercise Regularly
Exercise is another important aspect of self-care during your menstrual cycle. Regular exercise can help improve mood, reduce stress levels, and alleviate cramps and other PMS symptoms. Aim for at least 30 minutes of moderate exercise each day, even if it's just a stroll around your neighborhood.
Although it's important to move your body, try to avoid exercises with high intensity. Gentle stretching or yoga is ideal during this phase in your cycle. Exercise releases endorphins, which can help boost your mood and reduce pain perception. Just be sure to listen to your body and avoid overexertion, especially if you're experiencing particularly severe symptoms.
Tip #3 - Get Enough Sleep
Getting enough sleep is important for everyone, but it's especially important during your menstrual cycle. Lack of sleep can increase symptoms and leave you feeling even more irritable and fatigued. Aim for at least 8 hours of quality sleep each night.
To improve sleep quality, try establishing a consistent bedtime routine and avoiding screens (like phones or laptops) for at least an hour before bed. You can also try relaxation techniques like deep breathing or meditation to help calm your mind and prepare for sleep.
Try our Calming Gift Set to help you relax before bed. This set is full of calming, pampering, organic skincare goodies. Enjoy a calming tea, uplifting face serum, rejuvenating face scrub, and more.
Tip #4 - Practice Mindfulness and Relaxation Techniques
Speaking of relaxation techniques, practicing mindfulness and relaxation can be incredibly helpful during your menstrual cycle. Mindfulness is the practice of being present in the moment and observing your thoughts and feelings without judgment.
There are many different ways to practice mindfulness, but some common techniques include deep breathing, progressive muscle relaxation, and visualization. These techniques can help reduce stress levels, alleviate anxiety, and improve mood.
See some of our favorite products below to assist you in practicing mindfulness & relaxation.
Tip #5 - Stay Hydrated
Staying hydrated is important for overall health, but it's especially important during your menstrual cycle. Drinking plenty of water can help reduce bloating, flush out toxins, and alleviate cramps. Aim for at least 8 glasses of water per day, and consider adding electrolytes (such as coconut water) to your diet if you're particularly active or experiencing heavy bleeding.
Tip #6 - Use Natural Remedies
There are many natural remedies that can help alleviate PMS symptoms. For example, herbal teas like chamomile or ginger can help reduce cramps and improve digestion. Essential oils like lavender or peppermint can help reduce stress and improve mood.
Try our special "PMS Tea" - One week before your joy of womanhood comes visiting, begin drinking a cup per day and continue a few days into your cycle. It will address night sweats, PMS headaches, menstrual cramps, nausea, bloating, emotional unsteadiness, and breast tenderness. This blend contains no caffeine.
Tip #7 - Manage Breakouts
Since our hormones fluctuate so much during these phases of our cycle, it can cause sebaceous glands to produce more sebum than usual. This leads to oily skin, clogged pores, and breakouts.
We recommend a few products to help manage breakouts.
1. Our Face Cleansing Soap helps dry out hormonal acne. This floral, yet calming soap is very gentle and rich in essential fatty acids and vitamin E due to the sunflower and grapeseed oil. It produces a lather that is incredibly conditioning on the skin. Grapeseed Oil is good for oily or acne prone skin due to its antioxidant and anti-inflammatory properties. It is also an astringent and will help tighten up skin.
2. Our Black Drawing Salve helps pull infection onto the surface and reduces inflammation due to the activated charcoal ingredient. We also recommend our detox clay mask that includes activated charcoal.
3. Our cloud-like foaming face wash instantly dissolves all makeup, pore-clogging debris and pollution without stripping the skin of its natural moisture barrier. Great for all skin types including sensitive and blemish prone skin.
Tip #8 - Take Time for Yourself
Finally, it's important to take time for yourself during your menstrual cycle. This could mean anything from taking a relaxing bath to indulging in your favorite book or movie. Prioritizing self-care and taking time to do things that make you happy can help reduce stress levels, boost mood, and improve overall well-being.
Remember, self-care is not selfish - it's necessary for your physical and mental health. So don't be afraid to take some time for yourself, especially during your menstrual cycle when you may need it most.
In conclusion, PMS and menstrual cycles can be challenging to deal with, but there are many self-care tips that can help alleviate symptoms and improve overall well-being. From maintaining a healthy diet to practicing relaxation techniques and connecting with supportive people, there are many things you can do to take care of yourself during this time.
Remember, everyone's experiences with PMS are different, so it's important to listen to your body and do what works best for you. Don't be afraid to prioritize self-care as a necessary part of your overall health and well-being.
Photos by Savanna Dutcher @Vannadutch