Tag: premenstruum

what to eat before your period - whole grains

What to eat during the luteal phase (pre-menstrual phase)

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The pre-menstrual phase, the days before our period, is often the most tricky for us women. It’s when we are more likely to have symptoms such as fatigue, headaches, mood swings and definitely.. CRAVINGS. Choosing the right diet to support your body during the pre-menstrual phase can go a long way to reducing annoying PMS symptoms and helping you to sail through these dreaded days with ease.

What is the luteal phase?

The luteal or pre-menstrual phase is the after ovulation and before your period starts. During this time progesterone is the dominant hormone which is important to maintain the thick lining of your womb and support a potential pregnancy. Progesterone has a calming affect on the brain which is why you might notice lower energy and a more chilled out mood during this phase compared to earlier in your cycle. If you don’t get pregnant, progesterone production falls rapidly towards the end of the luteal phase and this is what triggers shedding of your womb lining (i.e. your period) and can also lead to those dreaded PMS symptoms such as irritability, anxiety and cravings.

What is the PMS diet? The pre-menstrual phase diet

The pre-menstrual phase diet is designed to help you:

  • Stabilise your blood sugar to maintain healthy hormone balance
  • Reduce cravings, especially for sweet foods
  • Provide your body with minerals to build the blood
  • Reduce bloating and water retention
  • Support a calm, relaxed mental state

So how can we eat to satisfy our hunger and support our body with the energy and nutrients it needs during this time? I’ll start by saying there is no perfect one-size-fits-all diet for anyone. We all have different needs, health history, culture, tastes and ethics. But there are certain principles to apply which can help us hugely with maintaining our health during this part of our cycle which I will explain throughout this article.

How much should I eat during the luteal phase? Why am I more hungry before my period?

Our metabolism naturally raises slightly after ovulation During the pre-menstrual phase of our cycle we burn up to 10% more calories therefore we need to fuel ourselves properly. If we don’t eat enough, our bodies can start to crave sweet or fatty processed foods as a way to get us to eat more and give it the calories it needs – sneaky! The pre-menstrual phase is not the best time to start a new restrictive diet. Maybe we can get away with this during the early phases of our cycle (although I never recommend it) but it’s especially important to provide our bodies with enough energy and nutrients at this time.

If you are trying to lose weight, I recommend cycling your calories throughout the month by eating less during the follicular and ovulatory phases and increasing your calories during the pre-menstrual phase. You mind find that you are less hungry in the start of your cycle and that it feels natural to eat this way. Even if you are eating the same amount of food throughout your cycle, focusing on the foods and cooking methods I recommend for each phase of the cycle will automatically have this calorie cycling effect as we focus on lighter foods during the follicular and ovulatory phases of your cycle and more energy dense foods in the luteal and menstrual phases. Working with your body in this way, rather than against it, can help to avoid binge eating and “falling off the diet wagon”.

What should you eat during the luteal phase? Carbs, fats, proteins?

During the pre-menstrual phase it is important to include sources of complex carbohydrates in your diet. Getting plenty of foods such as wholegrains, root vegetables and legumes can help to sustain our blood sugar and energy levels and reduce cravings for sweets. We want to try to stabilize our blood sugar as much as possible during this phase and combining complex carbs with fibre from veggies is a great way to do this. Unstable blood sugar sets off a cascade in the body leading to hormonal chaos – think acne, mood swings and fatigue!

When we are craving something sweet, fruit is a great option. Especially sweet fruits such as apples, pears, dates and raisins. You can also pair fruits with vegetables or nuts/seeds to slow down the release of these natural sugars into the bloodstream even further. Even some proponents of extremely low-carb diets such as keto recommend that women need to make adjustments to avoid hormonal imbalances by carb-cycling and consuming more carbohydrates at this time of the month.

Fats and proteins are also important during this time, to provide additional minerals and to build the blood. If you eat animal products, the days before your period are a good time to eat a bit of red meat, especially beef. Oily fish like salmon or sardines are also great to provide a source of anti-inflammatory omega-3s. For veggies and vegans, chickpeas with tahini such as in hummus is a perfect combo to add protein and fat to your meals.

Dark leafy greens are another great way to boost your iron, magnesium and calcium which can help to reduce cramps and bloating towards the end of the luteal phase. These vegetables also provide B vitamins which support a healthy metabolism and fertility. Especially vitamin B6 which helps to support healthy progesterone levels, great if you are trying to lengthen your luteal phase. Just 100g or a half cup cooked dark leafy greens provides 10% of your daily B6 requirements!

What foods should you eat during the luteal phase? Best foods for PMS?

  • Root veggies – potatoes, sweet potatoes, carrots, beets, parsnips, squash
  • Grains – whole grains such as oats, rice, bread, pasta
  • Proteins – red meat, oily fish, chickpeas, navy beans
  • Sweet fruits – apples, pears, dates, raisins
  • Veggies – cooked dark leafy greens e.g. kale, collard greens, spinach, chard
  • Seeds and nuts – sesame (tahini), sunflower, hemp, walnuts

You can create super satisfying and healthy meals by combining these with a variety of veggies of your choice, a source of animal or plant-based protein such as meat, fish or beans and a small amount of fat from high quality olive/coconut oil, nuts or seeds.

How should I cook during the luteal phase of my cycle?

Depending on your system, you might find it better to eat less raw food during this time and opt for more comforting cooking methods such as baking or roasting. This can be especially useful for anyone who struggles with digestive issues such as gas and bloating during the luteal phase. It’s quite common as progesterone can lead to slowing down of the digestive process leading to constipation and in some case heartburn. You might find that a grazing style eating i.e. little and often feels better in your body than big meals. Watching your salt intake can also help to reduce symptoms of fluid retention such as bloating and swollen breasts, although there is no need to cut it out altogether. Drinking peppermint tea is also a great option to reduce bloating and digestive discomfort.

Foods to avoid in the pre-menstrual phase?

In the days before our period, it’s better to avoid alcohol and caffeine such as black tea and coffee wherever possible as they can stress out our system and affect our sleep at a time when rest and relaxation is most needed. For anyone prone to PMS this is especially important as both alcohol and caffeine can worsen symptoms such as headaches, anxiety and mood swings. Same goes for sugar, eating some chocolate or sweets now and again is unlikely to do much harm but indulging our sugar cravings too much can send us on a blood sugar roller coaster. It might seem harmless but if you struggle with severe PMS, irregular periods or any other hormonal imbalance I’d strongly recommend to make sure you are eating plenty of fruit and starches, especially during the pre-menstrual phase of your cycle.

If you do consume these things, try keeping a journal to see how they affect you at different parts of your cycle and you might be surprised. I know sometimes I am caught off guard with this if I’m not paying attention to my cycle day and end up completely frazzled after 1 coffee.. eek! Switching to green tea is a great option during the pre-menstrual phase. Or if you crave chocolate during this time, a warming hot chocolate can be a good way to satisfy your cravings and get a little caffeine boost without over doing it.

Summary of nutrition tips for the pre-menstrual phase

  • Make sure you are eating enough to meet your bodies energy needs
  • Consume plenty of complex carbs e.g. root veggies and whole grains
  • Replace sugary snacks with sweet fruits such as bananas, apples and dates
  • Consume more cooked vegetables to help with digestion
  • Reduce salt intake if you struggle with bloating or water retention
  • Cut down or avoid alcohol and caffeine

Over to you…

I hope you found this article helpful in learning how to eat to minimise PMS and feel better during your pre-menstrual phase.

I hope you found this article helpful to learn how to nourish your body and feel better during your pre-menstrual phase! If you’re interested in reading more about nutrition and the menstrual cycle check out the posts linked below. Like this post and follow my blog for more recipes and posts on how to eat to support your menstrual cycle.

  • Tell me in the comments below what are your favourite foods or meals to eat during this part of your cycle?
  • If you want to work with me to get healthy and balance your hormones, contact me for more information about the nutrition and health coaching packages I offer.

Other posts you might like

Sources

Krishnan S., Tryon R., et al. 2016. Estradiol, SHBG and leptin interplay with food craving and intake across the menstrual cycle. Physiology & Behavior. 165

Soheila S.,  Faezeh K, et al. 2016. Effects of vitamin B6 on premenstrual syndrome: A systematic review and meta-Analysis. Journal of Chemical and Pharmaceutical Sciences. 9 (3).

Behboudi-Gandevani S., Hariri F. & Moghaddam-Banaem, M. 2018. The effect of omega 3 fatty acid supplementation on premenstrual syndrome and health-related quality of life: a randomized clinical trial. Journal of Psychosomatic Obstetrics & Gynecology. 39:4, 

pre-menstrual-diet-pexels-p723198

The pre-menstrual diet for better mood and energy

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The pre-menstrual phase, the days before our period, is often the most tricky for us women. It’s when we are more likely to have symptoms such as fatigue, headaches, mood swings and definitely.. CRAVINGS. Choosing the right pre-menstrual diet to support your body during the pre-menstrual phase can go a long way to reducing annoying PMS symptoms and helping you to sail through these dreaded days with ease.

What is the pre-menstrual phase?

The luteal or pre-menstrual phase is the after ovulation and before your period starts. During this time progesterone is the dominant hormone which is important to maintain the thick lining of your womb and support a potential pregnancy. Progesterone has a calming affect on the brain which is why you might notice lower energy and a more chilled out mood during this phase compared to earlier in your cycle. If you don’t get pregnant, progesterone production falls rapidly towards the end of the luteal phase and this is what triggers shedding of your womb lining (i.e. your period) and can also lead to those dreaded PMS symptoms such as irritability, anxiety and cravings.

What is the pre-menstrual diet?

The pre-menstrual diet is designed to help you:

  • Stabilise your blood sugar to maintain healthy hormone balance
  • Reduce cravings, especially for sweet foods
  • Provide your body with minerals to build the blood
  • Reduce bloating and water retention
  • Support a calm, relaxed mental state

So how can we eat to satisfy our hunger and support our body with the energy and nutrients it needs during this time? I’ll start by saying there is no perfect one-size-fits-all diet for anyone. We all have different needs, health history, culture, tastes and ethics. But there are certain principles to apply which can help us hugely with maintaining our health during this part of our cycle which I will explain throughout this article.

How much should I eat in the pre-menstrual diet? Why am I more hungry before my period?

Our metabolism naturally raises slightly after ovulation During the pre-menstrual phase of our cycle we burn up to 10% more calories therefore we need to fuel ourselves properly. If we don’t eat enough, our bodies can start to crave sweet or fatty processed foods as a way to get us to eat more and give it the calories it needs – sneaky! The pre-menstrual phase is not the best time to start a new restrictive diet. Maybe we can get away with this during the early phases of our cycle (although I never recommend it) but it’s especially important to provide our bodies with enough energy and nutrients at this time.

If you are trying to lose weight, I recommend cycling your calories throughout the month by eating less during the follicular and ovulatory phases and increasing your calories during the pre-menstrual diet. You mind find that you are less hungry in the start of your cycle and that it feels natural to eat this way.

Even if you are eating the same amount of food throughout your cycle, focusing on the foods and cooking methods I recommend for each phase of the cycle will automatically have this calorie cycling effect as we focus on lighter foods during the follicular and ovulatory phases of your cycle and more energy dense foods in the luteal and menstrual phases. Working with your body in this way, rather than against it, can help to avoid binge eating and “falling off the diet wagon”.

Macro-nutrients in the pre-menstrual diet? Carbs, fats, proteins?

In the pre-menstrual diet it is important to include sources of complex carbohydrates. Getting plenty of foods such as wholegrains, root vegetables and legumes can help to sustain our blood sugar and energy levels and reduce cravings for sweets. We want to try to stabilize our blood sugar as much as possible during this phase and combining complex carbs with fibre from veggies is a great way to do this. Unstable blood sugar sets off a cascade in the body leading to hormonal chaos – think acne, mood swings and fatigue!

When we are craving something sweet, fruit is a great option. Especially sweet fruits such as apples, pears, dates and raisins. You can also pair fruits with vegetables or nuts/seeds to slow down the release of these natural sugars into the bloodstream even further. Even some proponents of extremely low-carb diets such as keto recommend that women need to make adjustments to avoid hormonal imbalances by carb-cycling and consuming more carbohydrates at this time of the month.

Fats and proteins are also important during this time, to provide additional minerals and to build the blood. If you eat animal products, the days before your period are a good time to eat a bit of red meat, especially beef. Oily fish like salmon or sardines are also great to provide a source of anti-inflammatory omega-3s. For veggies and vegans, chickpeas with tahini such as in hummus is a perfect combo to add protein and fat to your meals.

Dark leafy greens are another great way to boost your iron, magnesium and calcium which can help to reduce cramps and bloating towards the end of the luteal phase. These vegetables also provide B vitamins which support a healthy metabolism and fertility. Especially vitamin B6 which helps to support healthy progesterone levels, great if you are trying to lengthen your luteal phase. Just 100g or a half cup cooked dark leafy greens provides 10% of your daily B6 requirements!

Foods to include in the pre-menstrual diet? Best foods for PMS?

  • Root veggies – potatoes, sweet potatoes, carrots, beets, parsnips, squash
  • Grains – whole grains such as oats, rice, bread, pasta
  • Proteins – red meat, oily fish, chickpeas, navy beans
  • Sweet fruits – apples, pears, dates, raisins
  • Veggies – cooked dark leafy greens e.g. kale, collard greens, spinach, chard
  • Seeds and nuts – sesame (tahini), sunflower, hemp, walnuts

You can create super satisfying and healthy meals by combining these with a variety of veggies of your choice, a source of animal or plant-based protein such as meat, fish or beans and a small amount of fat from high quality olive/coconut oil, nuts or seeds.

Photo by Ju00c9SHOOTS on Pexels.com
pre-menstrual-diet-pexels-p723198

How should I cook during the pre-menstrual phase of my cycle?

Depending on your system, you might find it better to eat less raw food during this time and opt for more comforting cooking methods such as baking or roasting. This can be especially useful for anyone who struggles with digestive issues such as gas and bloating during the luteal phase. It’s quite common as progesterone can lead to slowing down of the digestive process leading to constipation and in some case heartburn. You might find that a grazing style eating i.e. little and often feels better in your body than big meals. Watching your salt intake can also help to reduce symptoms of fluid retention such as bloating and swollen breasts, although there is no need to cut it out altogether. Drinking peppermint tea is also a great option to reduce bloating and digestive discomfort.

Foods to avoid in the pre-menstrual diet?

In the days before our period, it’s better to avoid alcohol and caffeine such as black tea and coffee wherever possible as they can stress out our system and affect our sleep at a time when rest and relaxation is most needed. For anyone prone to PMS this is especially important as both alcohol and caffeine can worsen symptoms such as headaches, anxiety and mood swings.

Same goes for sugar, eating some chocolate or sweets now and again is unlikely to do much harm but indulging our sugar cravings too much can send us on a blood sugar roller coaster. It might seem harmless but if you struggle with severe PMS, irregular periods or any other hormonal imbalance I’d strongly recommend to make sure you are eating plenty of fruit and starches, especially during the pre-menstrual phase of your cycle.

If you do consume these things, try keeping a journal to see how they affect you at different parts of your cycle and you might be surprised. I know sometimes I am caught off guard with this if I’m not paying attention to my cycle day and end up completely frazzled after 1 coffee.. eek! Switching to green tea is a great option during the pre-menstrual phase. Or if you crave chocolate during this time, a warming hot chocolate can be a good way to satisfy your cravings and get a little caffeine boost without over doing it.

Summary of the pre-menstrual diet

  • Make sure you are eating enough to meet your bodies energy needs
  • Consume plenty of complex carbs e.g. root veggies and whole grains
  • Replace sugary snacks with sweet fruits such as bananas, apples and dates
  • Consume more cooked vegetables to help with digestion
  • Reduce salt intake if you struggle with bloating or water retention
  • Cut down or avoid alcohol and caffeine

Over to you…

If you would like to work with me to balance your hormones and improve your health, contact me to set up a free 15 minute discovery call. I am a nutritionist, yoga teacher and women’s wellness coach. We work together using a combination of modalities to support your individual needs and help you to feel your best.

  • Please like this post and share to support my business
  • If you liked this post, follow my blog or subscribe by email to receive updates on new content
  • Follow me on Instagram and Facebook for daily updates and inspiration

Book your consultation now

Sources

Krishnan S., Tryon R., et al. 2016. Estradiol, SHBG and leptin interplay with food craving and intake across the menstrual cycle. Physiology & Behavior. 165

Soheila S.,  Faezeh K, et al. 2016. Effects of vitamin B6 on premenstrual syndrome: A systematic review and meta-Analysis. Journal of Chemical and Pharmaceutical Sciences. 9 (3).

Behboudi-Gandevani S., Hariri F. & Moghaddam-Banaem, M. 2018. The effect of omega 3 fatty acid supplementation on premenstrual syndrome and health-related quality of life: a randomized clinical trial. Journal of Psychosomatic Obstetrics & Gynecology. 39:4, 

How to manage tough pre-menstrual syndrome during lockdown

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During the COVID19 lockdowns, managing pre-menstrual syndrome has been tough! I thought it would be mid-cycle that would be difficult as this is the time when I am much more motivated to be out there doing things and meeting people. But I tend to crave a lot of time alone during the pre-menstrual phase and this can be pretty difficult when you are stuck at home with others. I have had to set some boundaries so that I can have the space I need otherwise I can easily start to feel suffocated and frustrated.

On the plus side, being in lockdown means that demands on my time are at an all time low right now. Normally when my luteal phase comes around I am exhausted after taking on too much during the first half of my cycle. Balancing work, social life and trying to stay active is doable up till ovulation when my energy levels are rising.

But once I pass that turning point, I can easily start to feel overwhelmed by the tasks on my to do list and activities in my calendar. Normally this looks like me crying more than usual and being more irritable but in bad months it can sometimes feel like the earth has opened up beneath my feet and I am just falling into the depths of despair.

How I manage pre-menstrual syndrome during lockdown

However, the pre-menstual phase naturally lends itself to the slower paced quarantine-life. I am still working but from home but a lot of my normal work is on hold until the social distancing restrictions are lifted. I don’t have any children (only my baby cat Teddy) so I am suddenly blessed with a lot of free time at home which has allowed me to slow down during this part of my cycle. I have been able to get back to some long forgotten creative hobbies and I’ve been reading a lot. 

I’ve also gotten back to a daily yoga practice and found a morning routine that helps me to ground and centre myself at the start of each day. I have also had time to write in my journal which has helped to process all of the crap that my inner critic brings up at this time of the month.

Another one of my escapes has been going for walks. We’re only supposed to go out of the house once a day but as I wake up early I have been sneaking out a second time in the morning when no one else is around. I’ve really enjoyed walking around a big park opposite our house. I probably look crazy doing laps of the same field but I find it relaxing or even meditative. When you walk in the same place every day you can really notice the differences in the time of day and weather. You get to know the plants and the wildlife and its cool to watch them shift as the seasons change. Sometimes I listen to music or podcasts or call my family but mostly I just walk and listen to the sounds of nature.

I am on day 28 of my cycle right now so coming towards the end of my luteal phase. I’ve had a boost of energy and motivation the last few days for cleaning the house and getting chores done so that I can take a few days off for a menstrual retreat or “big bleed”. I got the idea from the book Wildpower by Alexandra Pope and Sjanie Wurlitzer and I thought this is the perfect time to give it a go. I really want experience of true surrender  and access the full power of menstruation. Every much I try to take it easier and give myself time to rest and recover during my period but often there are many things I still have to do and I often come out of this phase feeling more tired as I haven’t been able to listen to my body’s signals.

So this week I have hoovered the entire house, emptied the washing basket, weeded the garden and done a BIG shop. I have enlisted the support of my boyfriend and told him that I will be needing a bit of space for a few days once I start bleeding. I have created a sanctuary space in our spare room where I have a cosy corner for relaxing, a bookshelf with all of my yoga and health books, my yoga mat and my sewing box. My plan is to rest as much as I need to, nourish my body, take  epsom salt baths, get lots of sleep and spend time every day in meditation. Hopefully I will come out of this refreshed and inspired for my next cycle. I have some projects that I want to dedicate myself to in the coming months and I think I need this to get my creative fire going again!

Over to you…

If you would like to work with me to balance your hormones and improve your health, contact me to set up a free 15 minute discovery call. I am a nutritionist, yoga teacher and women’s wellness coach. We work together using a combination of modalities to support your individual needs and help you to feel your best.

  • Please like this post and share to support my business
  • If you liked this post, follow my blog or subscribe by email to receive updates on new content
  • Follow me on Instagram and Facebook for daily updates and inspiration

Book your consultation now

How I’m managing PMS during quarantine

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The second part of my cycle has been more difficult than the first in some ways. I thought it would be ovulation that would be difficult as this is the time when I am much more motivated to be out there doing things and meeting people. But I tend to crave a lot of time alone during the pre-menstrual phase and this can be pretty difficult when you are stuck at home with others. I have had to set some boundaries so that I can have the space I need otherwise I can easily start to feel suffocated and frustrated.

On the plus side, being in lockdown means that demands on my time are at an all time low right now. Normally when my luteal phase comes around I am exhausted after taking on too much during the first half of my cycle. Balancing work, social life and trying to stay active is doable up till ovulation when my energy levels are rising but once I pass that turning point, I can easily start to feel overwhelmed by the tasks on my to do list and activities in my calendar. Normally this looks like me crying more than usual and being more irritable but in bad months it can sometimes feel like the earth has opened up beneath my feet and I am just falling into the depths of despair. However, the pre-menstual phase naturally lends itself to the slower paced quarantine-life.

I am still working but from home but a lot of my normal work is on hold until the social distancing restrictions are lifted. I don’t have any children (only my baby cat Teddy) so I am suddenly blessed with a lot of free time at home which has allowed me to slow down during this part of my cycle. I have been able to get back to some long forgotten creative hobbies and I’ve been reading a lot. I’ve got back to a daily yoga practice and found a morning routine that helps me to ground and centre myself at the start of each day. I have also had time to write in my journal which has helped to process all of the crap that my inner critic brings up at this time of the month.

Another one of my escapes has been going for walks. We’re only supposed to go out of the house once a day but as I wake up early I have been sneaking out a second time in the morning when no one else is around. I’ve really enjoyed walking around a big park opposite our house. I probably look crazy doing laps of the same field but I find it relaxing or even meditative. When you walk in the same place every day you can really notice the differences in the time of day and weather. You get to know the plants and the wildlife and its cool to watch them shift as the seasons change. Sometimes I listen to music or podcasts or call my family but mostly I just walk and listen to the sounds of nature.

I am on day 28 of my cycle right now so coming towards the end of my luteal phase. I’ve had a boost of energy and motivation the last few days for cleaning the house and getting chores done so that I can take a few days off for a menstrual retreat or “big bleed”. I got the idea from the book Wildpower by Alexandra Pope and Sjanie Wurlitzer and I thought this is the perfect time to give it a go. I really want experience of true surrender  and access the full power of menstruation. Every much I try to take it easier and give myself time to rest and recover during my period but often there are many things I still have to do and I often come out of this phase feeling more tired as I haven’t been able to listen to my body’s signals.

So this week I have hoovered the entire house, emptied the washing basket, weeded the garden and done a BIG shop. I have enlisted the support of my boyfriend and told him that I will be needing a bit of space for a few days once I start bleeding. I have created a sanctuary space in our spare room where I have a cosy corner for relaxing, a bookshelf with all of my yoga and health books, my yoga mat and my sewing box. My plan is to rest as much as I need to, nourish my body, take  epsom salt baths, get lots of sleep and spend time every day in meditation. Hopefully I will come out of this refreshed and inspired for my next cycle. I have some projects that I want to dedicate myself to in the coming months and I think I need this to get my creative fire going again!

How (not) to manage your inner Autumn

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I haven’t posted for a while but today is the first day of my period and after a hellish week of crazy PMS I feel inspired to write about how to manage your “inner Autumn” to avoid this kind of situation. Also known as the luteal phase, your inner Autumn is the time between your ovaries releasing  an egg and the start of your period (assuming you don’t become pregnant in between!). Of all the stages of the menstrual cycle it’s the one that tends to have the worst reputation. Mood swings, cravings, fatigue, depression and anxiety are all symptoms that can arise when we don’t look after ourselves properly during this phase. And this week I had the whole lot thrown at me.

I’ve been so busy lately with finishing up things with my current job, planning my relocation, writing my final research project for my uni degree and supporting my partner through a tough family situation that I haven’t been paying too much attention to my hormonal health. My cycles have become irregular again, ranging from 25 to 48 days in the last few months. My boobs have been so sore for weeks that I even took a test to make sure I wasn’t pregnant. My insomnia is back with a vengeance and I have fallen back into the old caffeine trap so that I can carry on doing all of the things even though my body is clearly telling me to slow down.

The last couple of days I thought I was on the verge of a nervous breakdown. I was so exhausted, running on caffeine and adrenaline. No wonder I was tired with busy days in the office and evenings writing my thesis with 200 mile drives at the weekends to view houses. But when I suddenly lost control of my emotions and cried in the office, in the car, at home, at university, argued with my parents and felt an overwhelming sense of despair, I couldn’t understand what was going on. However, this morning I started my period and it all became clear. No wonder I was burned out! Being so busy would be overwhelming at any time but at the end of my luteal phase it is a recipe for disaster.

So as of today I have felt a new wave of motivation to get back into cycle synching and really tune into what my body needs during each phase. I just love that wave of relief that comes on the first day of my period. I felt so much better today even though I am still exhausted and spent the day resting and organising things at home. I’ve been reading Wild Power my favourite resource on menstrual cycle awareness and I feel called to share some of the insights on this interesting time of the month.

Inner Autumn is the time when we have to pay the price if we have neglected our needs during the first half of our cycle. Often we feel limitless after our menstrual phase ends and we take on too much. We can handle some extra pressure during this time as we naturally have more energy and we might still feel ok after working too hard or burning the candle at both ends. But if we overdo it or try to keep going when our energy starts to decline and ignore the call to turn inwards after ovulation we can easily feel overwhelmed and overworked.

Our intuition is heightened during the luteal phase and we can feel extra sensitive. Our inner critic is also most alive at this time which can show up internally through negative thoughts and anxieties or externally as we need to tell the truth as we see it, whether people like it or not. We stop caring so much about being a polite, functioning member of society and the rebel inside us is getting stronger. If not managed well we can find ourselves picking fights with loved ones or complaining excessively to colleagues. But we can also use this energy to create positive change.

Actually this intuitive time can bring us great insights into what is working (or not working) in our lives and what is important to us. Channelling the inner critic through a reflective journalling practice is an amazing way to learn lessons and develop with each cycle. Our creative fire is also high during this time and by  expressing our sometimes crazy emotions through whatever creative outlet we chose we can feel alive and inspired. We might not have the energy for extreme projects right now but we can plant seeds that we can start to grow in the next cycle and beyond.

So the luteal phase is the time to wind down, try to bring projects to a close or park them until we arrive refreshed at our inner Spring. Its the time to create more space in our days so we don’t need to rush around and have the time for reflection and processing of any emotions that arise. We really need to look after ourselves, making sure we get enough rest, wholesome food and gentle, meditative movement such as yoga or walking in nature. If we are feeling overwhelmed this is the time to review the to do list and be honest about what we can spend our energy on. If like me you have responsibilities that can’t be avoided, prioritising and setting boundaries is key.

We might be warriors but even they need to rest and recharge if they want to save the world.

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P.S. These are photos from January this year – I have been working on improving my balance and flexibility for the last couple of months. Progress photos coming soon!

 

 

 

 

How to feel awful during the pre-menstrual phase!

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I haven’t posted for a while but today is the first day of my period after a hellish pre-menstrual phase. So today I feel inspired to write about how to manage your pre-menstrual phase so that you can avoid this kind of situation.

The pre-menstrual phase is also known as the luteal phase or your “inner Autumn”. It is the time between your ovaries releasing  an egg and the start of your period, assuming you don’t become pregnant in between! Of all the stages of the menstrual cycle, the pre-menstrual phase is the one that tends to have the worst reputation. Mood swings, cravings, fatigue, depression and anxiety are all symptoms that can arise when we don’t look after ourselves properly during this phase. And this week I had the whole lot thrown at me.

My pre-menstrual phase hell

I’ve been so busy and stressed lately that I haven’t been paying too much attention to my hormonal health. My cycles have become irregular again, ranging from 25 to 48 days in the last few months. My breasts have been so sore for weeks that I even took a test to make sure I wasn’t pregnant. My insomnia is back with a vengeance and I have fallen back into the old caffeine trap. It feels necessary to carry on doing all of the things even though my body is clearly telling me to slow down.

The last couple of days I thought I was on the verge of a nervous breakdown. I was so exhausted, running on caffeine and adrenaline. No wonder I was tired with busy days in the office and evenings writing my thesis with 200 mile drives at the weekends to view houses. But when I suddenly lost control of my emotions and cried in the office, in the car, at home, at university, argued with my parents and felt an overwhelming sense of despair, I couldn’t understand what was going on. However, this morning I started my period and it all became clear. No wonder I was burned out! Being so busy would be overwhelming at any time but at the end of my luteal phase it is a recipe for disaster.

So as of today I have felt a new wave of motivation to get back into cycle synching and really tune into what my body needs during each phase. I just love that wave of relief that comes on the first day of my period. I felt so much better today even though I am still exhausted and spent the day resting and organising things at home. I’ve been reading Wild Power my favourite resource on menstrual cycle awareness and I feel called to share some of the insights on this interesting time of the month.

What causes pre-menstrual challenges

The pre-menstrual phase is the time when we have to pay the price if we have neglected our needs during the first half of our cycle. Often we feel limitless after our menstrual phase ends and we take on too much. We can handle some extra pressure during this time as we naturally have more energy and we might still feel ok after working too hard or burning the candle at both ends. But if we overdo it or try to keep going when our energy starts to decline and ignore the call to turn inwards after ovulation we can easily feel overwhelmed and overworked.

Our intuition is heightened during the luteal phase and we can feel extra sensitive. Our inner critic is also most alive at this time which can show up internally through negative thoughts and anxieties or externally as we need to tell the truth as we see it, whether people like it or not. We stop caring so much about being a polite, functioning member of society and the rebel inside us is getting stronger. If not managed well we can find ourselves picking fights with loved ones or complaining excessively to colleagues. But we can also use this energy to create positive change.

How to have an easier pre-menstrual phase

Actually this intuitive time can bring us great insights into what is working (or not working) in our lives and what is important to us. Channelling the inner critic through a reflective journalling practice is an amazing way to learn lessons and develop with each cycle. Our creative fire is also high during this time and by  expressing our sometimes crazy emotions through whatever creative outlet we chose we can feel alive and inspired. We might not have the energy for extreme projects right now but we can plant seeds that we can start to grow in the next cycle and beyond.

So the pre-menstrual phase is the time to wind down, try to bring projects to a close or park them until we arrive refreshed after our period. Its the time to create more space in our days so we don’t need to rush around. We need that time for reflection and processing of any emotions that arise. We really need to look after ourselves, making sure we get enough rest, wholesome food and gentle, meditative movement such as yoga or walking in nature. If we are feeling overwhelmed this is the time to review the to do list. It’s time to be honest about what we can spend our energy on. If like me you have responsibilities that can’t be avoided, prioritising and setting boundaries is key.

We might be warriors but even they need to rest and recharge if they want to save the world!

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P.S. These are photos from January 2019!

Over to you…

If you would like to work with me to balance your hormones and improve your health, contact me to set up a free 15 minute discovery call. I am a nutritionist, yoga teacher and women’s wellness coach. We work together using a combination of modalities to support your individual needs and help you to feel your best.

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