One minute you’re hysterically laughing, the next minute you’re hysterically crying. Ring any bells? Is it that time of the month again? Periods can give us cramps, cause mood swings and even put a dampener on our nights sleep. To help you get one up on Mother Nature, we have asked our experts for their top tips on how to power through your period…
Curb the cravings
Cravings can sometimes tie in with Mother Nature’s monthly delivery of a period. A woman’s appetite usually increases, particularly during the second half of the menstrual cycle. However reaching for all the chocolate bars in the house won’t help your mood – the higher your sugar intake the more severe your symptoms are likely to be. Plus, you’ll be caught in a vicious cycle in that the more sugary stuff you eat, the more your blood sugar fluctuates, which means stronger sugar/food cravings. Keep your blood-sugar levels steady and help beat cravings by eating foods high in protein and complex carbohydrates. Oat cakes with nut butters does it for us.
Don’t spend all day curled up
You may feel like you want to spend the day tucked up with a duvet, but try not to be a couch potato. Regular exercise is important as it lowers cortisol production, as long as it is not too intense. Exercise also increases the levels of those feel good brain chemicals called endorphins, which can improve your mood.
Prevent feeling like the size of a house
When surfing the crimson wave, you may feel more bloated than usual. Cut down on salt to reduce bloating and water retention. Don’t be tempted to limit your intake of fluids, which can actually increase bloating. Your body will think it needs to conserve water, which exacerbates the problem. Water is a natural diuretic and it should be drunk as frequently as possible, particularly when you are retaining water.
Clear your diary for some ‘you time’
Set aside regular time to do something that you love and that makes you feel good: reading a good book, watching your favourite television programme, going for a massage, or having a long bath. Doing things that we love naturally lowers our stress hormones.
Go green
Green tea is an excellent healthy mood booster. It contains some caffeine, which gives you a bit of a lift, but also contains the amino acid theanine. Theanine can have a relaxing effect and may help to relieve anxiety and mental stress.
Catch up with a friend after work
If you’re feeling down in the dumps, spend time with a loved one. Oxytocin is another ‘feel good’ hormone. Released when we bond socially and feel general trust, comfort and love. This hormone is just as powerful as serotonin. Whenever you feel low and need a lift, spend time with your family and friends to mellow down and feel instantly better.
Have an early night
According to the National Sleep Foundation some women are more likely to struggle to sleep when they are on their period, as the core temperature can rise by almost half a degree after ovulation which can make you feel less sleepy. Feeling irritable and tired is not a great start to a happier period, so put down that to-do list and get tucked up.
Tips from: Dr Marilyn Glenville, the UK’s leading Nutritionist, author ofNatural Alternatives to Sugar and Shona Wilkinson, Nutritionist at SuperfoodUK.com, the online shopping destination for health & wellbeing.