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Symptoms are your body’s way of communicating its needs. When you start viewing them as helpful information rather than inconveniences, you gain the ability to respond and support your body. This can reduce or even eliminate PMS and help you enjoy healthier, happier cycles.
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In many cases, PMS is linked to low progesterone levels. Since your body only produces progesterone in the 10 days before your period, that window is especially important for lifestyle and nutrition choices that support hormone balance. Below you’ll find a guide to help you care for your body and hormonal health. Another crucial time is the first ten days. By caring intentionally for your health during this time, you can help your body heal and ovulate regularly. Even if you don’t wish to become pregnant, a health ovulation and hormonal cycle is vital for whole body health and pain free periods.
Remember, consistency is key. It’s likely that you’ll notice a difference in your first cycle, however, it may take three months to a year to change your cycle for the better- and keep it that way! Once you feel the improvements, you won’t want to go back.
For even more information about AFAB (assigned female at birth) health information, check out our Women’s Health Article.
During this phase, estrogen is dominant, making your body more resilient. Take the time you need to rest and release and prioritize a low carb diet and water only fasting.
Time-Restricted-Feeding (also called fasting) is a potent healing tool. Your body wants you to feel well and function optimally. Because digestion takes so much energy, your body’s best time to“deep clean” and clear out what it doesn’t need is after you’ve finished digesting your food and before you eat again. During your non-eating periods, or fasting periods, your body can utilize functions it otherwise doesn’t have enough energy to do, autophagy (cellular cleanout and turnover) is a prime example of a function your body can only utilize with extended time away from food. Try 12–17 hours of fasting daily during this window. If you’re curious to learn more about fasting and how it can help heal your body, check out this article. Longer water fasts (24–72 hours) may also be beneficial if done with proper knowledge and support. Check out this 15 minute video to learn more. For those conditions like PCOS and endometriosis, you may want to explore your body’s ability to heal with water fasting.
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This is the most valuable time to avoid alcohol—your hormones are highly active, and alcohol can interfere with balance. On the plus side, your performance peaks here, so push yourself in workouts and enjoy the energy boost.
Your gut health is especially important now because gut bacteria help metabolize sex hormones. Support this by adding fiber-rich foods and unrefined carbs, such as natures carbs: Beans and legumes, starchy vegetables (corn, peas, carrots, root veggies), rice, potatoes, quinoa, fermented foods.
If you’re new to learning about various phases of the menstrual cycle and want to learn the signs of ovulation, check out this article.
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Similarly to day 1-10, your body is estrogen forward and resilient during this time.
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Prioritize water intake
This is the time to nurture yourself. Progesterone thrives when your body is supported with gentleness, not stress. Did you know that a high amount of progesterone helps your uterine lining to shed?
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Regardless of where you are in your cycle, what you do today, has an impact on future you. After working with hundreds of women, these are the simple priorities that I've found have the biggest impact on long term hormone health that keep PMS away!
Pro Tip: If these feel challenging, use the 80/20 rule. Aim to hit your habits 80% of the time and be more flexible 20% of the time. We cover this topic in more detail in THIS BLOG!
When you treat symptoms as information and align your nutrition, movement, and lifestyle with your cycle, you set yourself up for fewer cramps, fewer PMS symptoms, more energy, and healthier hormone balance.
CLICK HERE to Get Our 'Women's Health and HIIT Training' Guide for FREE
Disclaimer: Our content is meant to be informative and to spark curiosity. Blogs from the internet should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
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