Nothing can describe that horrible moment when it hits you.

The feeling of someone squeezing and twisting your uterus, the rage that appears out of nowhere, the mysterious chocolate wrappings overflowing from the garbage can, and the panic of needing to find a bathroom every two hours.

Yup, I’m talking about your period babe.

Your menstrual cycle is really individual, so you may have always experienced the same horrible symptoms, or maybe they’ve gotten worse over the years.

In any case, if you’re one of the 3 out of 4 women that experience symptoms of PMS, or maybe even one of the 30-40% whose PMS impairs even daily activities – then you need to know that painful periods, massive cravings, angry outbursts, and a heavy flow aren’t actually normal.

In fact, you shouldn’t be suffering during your period at all. If you are there’s a reason for it – and we need to figure that out.

So let’s breakdown your period and PMS a little more to help you understand whether what you’re experiencing is normal or not, and what you should be doing to make “that time of the month” a breeze.

THE AVERAGE PERIOD

Let’s start with what’s normal …

The average menstrual cycle is 28 days, but it can range from 21-35 days. The key is to look for a regular cycle because it’s a sign that your hormones are balanced, as it’s the rise and fall of your hormones that control your cycle.

The average length of menstruation should be between 3-5 days, but for some women it can be as short as 2 days and for others it can last as long as 7 days (*face palm*).

Now your menstrual flow can be light, medium, or heavy. Usually if it’s heavy, it’s only for the first 2-3 days and then it should lighten up. But if it’s too heavy, like experiencing leaking after only a couple of hours, then there’s a problem that needs to be addressed.

SYMPTOMS OF PMS

PMS, also known as premenstrual syndrome, is the term used to cover the physical and emotional symptoms that you may experience during your menstrual cycle.

These symptoms can show up 7-10 days prior to menstruation, or in the first few days, and they come from the hormonal and chemical changes that happen to your body during this time.

Some of the symptoms of PMS that you may experience are:

• Acne
• Bloating
• Cramping
• Cravings
• Weight gain
• Mood swings
• Fatigue
• Breast tenderness
• Sleep disturbances

Now just because we know these symptoms are signs of an imbalance of some sort (whether hormonal or chemical), doesn’t mean you’re supposed to live with them!

What this tells us is that you have an imbalance that needs to be fixed, and proper nutritional support by addressing the gut is a critical step.

Yes, it all comes back to the gut … always!

FOODS TO REDUCE PMS SYMPTOMS

There are definitely some foods that can help reduce the symptoms of PMS, and you can also download my free ebook – 8 Ways to Beat PMS: Kick Your Symptoms to the Curb for more simple action steps to help you feel better.

But at the end of the day, you have to remember that addressing your gut health is the key to balancing your entire body, and that includes reducing or completely eliminating your PMS symptoms.

If you suffer from PMS symptoms, here are a few foods that can help reduce your symptoms:

1. Avocados are a great source of fibre, which can be helpful in relieving digestive disturbances – while also binding to estrogen, removing any excess from your body.

It also contains healthy fats which help to balance out hormones and reduce inflammation.

2. Leafy Greens have a diuretic effect on your body, which helps to reduce toxic build-up. They are also rich in nutrients, and absorption of nutrients can be low in some people who experience PMS symptoms – so the more nutrients the better!

3. Seeds are perfect to use for seed-cycling – which is a way to naturally balance your hormones and reduce symptoms due to their estrogen and progesterone enhancing effects. Here’s how it works:

Days 1-14, when progesterone is high and estrogen is low, consume 1 Tbsp daily of flaxseeds or pumpkin seeds to bring balance by increasing estrogen.

Days 15-28, when your estrogen is now high and progesterone is low, consume 1 Tbsp daily of sesame seeds or sunflower seeds to improve balance by increasing progesterone.

4. Coconut Milk is a great source of healthy fats which can balance mood and prevent cravings. It’s also good for balancing hormones.

I like to add it into smoothies and soups (see recipe below).

5. Carrots are a natural detoxifier due to their high fibre content and ability to bind to excess estrogen and remove it from the body – an important step for reducing those nasty symptoms. Raw carrots have been shown to be especially helpful.

6. Ginger is helpful for reducing pain, inflammation, and any stomach upsets that may occur during your period (or any other time, really!).

It’s delicious ground fresh into a tea cup with some lemon and boiling water.

Or, try my Carrot Coconut Ginger Soup to help relieve your symptoms of PMS before or during your period.