PMS tricks, tips and tools
This week, some quick fire suggestions to try on in the hormone realm, plus some thoughts on better managing an emotional rollercoaster in real time.
Healing or a commitment to better health is never straightforward. We’re always levelling up and experiencing new hurdles. But, I’d wager that on a monthly basis, nothing can throw you out like a whack in the face from PMS, or for others, the hormonal swing phase of perimenopause.
If you experience PMS, live with someone who does, or are grappling with other hormonal challenges, many of the symptoms - physical, psychological or a combo of both - can feel disruptive. They appear seemingly out of nowhere, messing with our usual rhythms and momentum. One minute life is in flow, the next our interactions, inner thoughts and the minutiae of daily life can feel… gritty.
The process of health looks different for everyone, so the ‘try on’ approach I mentioned in the very first GS newsletter works beautifully here. As does working with a trusted expert in the women’s health space. Here’s what has worked for me:
Test. At a foundational level, ordering a DUTCH Complete Hormone test shifts us out of guessing game territory to better understand our unique hormone health. Results must be assessed by an experienced women’s health practitioner, and I think it’s helpful to get the lay of the land with this test once a year.
Build strong sleep anchors. Maintain steady sleep times and wake times within a 15-30 min window, as much as possible. Tricky to do when balancing screen temptation, our ‘always on’ culture, small humans or a combination of all three, however regular sleep times have profoundly impacted my own energy, hormones, focus and overall mood.
Observation. For psychological symptoms, a simple inner acknowledgement (for me: “it’s a gritty time”) can bring about a downshift of the big emotion you experience without necessarily doing anything else. When you hover above yourself for a moment, perspective likes to follow.
Try out the following supplements
High quality zinc. A key mineral that supports hormone balance, reduces inflammation and helps stabilise mood swings often experienced during this time of the month.
Inositol. Known for its calming effects on the nervous system, regulating serotonin levels, and easing anxiety and depression symptoms associated with PMDD.
Maca powder. A known hormone helper, possibly underrated/under researched. I know many women who have used maca powder successfully to help with postpartum sweats.
Build your emotional tool kit. Hone in on which days each month are the trickiest. Then, prepare a kit based off what I like to call your unique ‘inevitable truths’ that occur around this time. Make a list of 3-5 things that improve things and roll them out on days you have less stamina or emotional resiliency. This could look like extremely early nights, time alone, swapping cold beverages for warm ones (broth, tea, miso), a venting/emotional release voice memo to a trusted friend etc.
If you have something to add (as this is by no means exhaustive) please add in the comments for others in this community to see and benefit from.
As always, we’re aiming for joy, ease and curiosity. These are my own personal baselines for health on a daily basis. Keep establishing, practising and noticing and I’ll see you back here next week!
Sophie’s Marketplace:
Selena Health Maca for Women capsules. Recommended by a friend, I’ve had great success with these, after taking them consistently for a month. A noticeably smoother ride during gritty days. Win! You do have to take 4-5 capsules daily to reach the recommended dose, but it’s worth it. Alternatively they do a loose powder, too.
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