5 ways to manage PMS in perimenopause
PMS might amplify in perimenopause but it doesn’t mean we have to let it take over.
Our experience of PMS (pre menstrual syndrome) is due to the drop in hormones at the end of our menstrual cycle. Our levels of oestrogen, progesterone and testosterone are at their lowest levels.
So it’s no surprise that we can experience amplified PMS in perimenopause when our hormone levels are changing even more.
More anxious or low mood?
You may find yourself feeling more anxious and edgy as progesterone levels are low (progesterone is a very calming hormone which also acts as a neurotransmitter).
You may find your mood is low and your brain feels foggy (low oestrogen has an impact on how the brain uses energy and has an interaction with seratonin - one of our happy hormones)
So, what can we do about it?
I’ve got some key strategies I use to help me manage my menstrual cycle in my 40s and limit the impact of PMS.
Here are 5 things that can help.
Track your cycle (I’ve got a downloadable tracker here which helps) - this helps you understand how your mood and energy changes through your cycle and predict when your low days might be - and perhaps make changes to your work and home life to accommodate them.
Balance your blood sugar. This has such a HUGE impact on our hormones. Eating regular meals with a good balance of protein, healthy fats, veg and slow release carbohydrate can make a difference to your mood and your sleep. Ever notice that you get ‘hangry’ more quickly pre-menstrually? Try adding protein to your meals and snacks, I promise it makes a difference!
Avoid alcohol. Boring, I know. But alcohol interferes with sleep, blood sugar and liver function, all of which can affect PMS. So cutting down or cutting out alcohol consumption in the week before your period can make a big difference.
Prioritise rest and sleep. High levels of cortisol actually reduce the body’s production of progesterone (remember, this is the calming hormone). So making sleep and rest a priority can help keep those stress levels low AND improve your blood sugar balance too. Less tired = fewer cravings
Make space for a bad mood. Don’t beat yourself up if you’ve lost your temper, or if you’re feeling so low that you don’t want to talk to anyone ever again. Allow it to move through, maybe write it out in a journal (or write it and burn it), see if there’s a message in the madness. I see PMS as an indicator of my wellbeing, of how my habits are helping.
There’s plenty more I could add here, but how about joining me for my workshop on perimenopause and PMS on Thursday 12th May at 7:30pm. I’ll share more of the why’s of PMS and strategies to keep you on track.