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Discomfort before your period

by Joelle in Blog

The days before your period aren't always fun, are they? Suddenly your favorite pants feel just a little too tight, you feel bloated and tired. Your bra suddenly doesn't fit comfortably anymore either because of your sensitive breasts. And on top of that, you feel like only a bowl of chips or a bar of chocolate can boost your energy levels a little.

What are the discomforts you might experience?

Physical symptoms

  • A bloated feeling
  • Fluid retention/feeling of excess fluid in the body
  • Tender or sensitive breasts
  • Mild cramps or menstrual-like abdominal pain
  • Headache or a heavy feeling in the head
  • Fatigue or a lower energy level
  • Increased craving for (sweet or salty) food

Mental and emotional phenomena

  • Reduced concentration or focus
  • Sleep more restlessly than usual
  • Stronger emotional reactions
  • Feeling withdrawn or overstimulated

That's quite something, isn't it? You can experience quite a few physical and mental discomforts just before your period. Fortunately, there are ways to support yourself during these days. Viv Support helps you on your way with tips on lifestyle and nutrition.

Why are you suffering from these discomforts?

In the second half of your menstrual cycle, after ovulation, the ratio of the hormones estrogen to progesterone changes. These natural fluctuations can affect your fluid balance, blood sugar regulation, sleep, mood, and energy levels. Neurotransmitters such as serotonin and GABA, which are involved in your mood and relaxation, can also change during this phase. As a result, you may be more sensitive to stimuli, tire more easily, or have a greater craving for certain foods. In other words: you may experience all the discomforts mentioned above in the days leading up to your period.

Tips for your lifestyle

  1. Move in a gentle way : Gentle forms of exercise such as walking, yoga, or swimming can help maintain your energy levels, stimulate circulation, and reduce stress.
  2. Reduce stress : Stress can disrupt hormonal balance. Therefore, consciously schedule relaxation to balance stress; consider breathing exercises, journaling, warm baths, nature walks, or simply doing absolutely nothing for a while.
  3. Sleep sufficiently and regularly : A good night's sleep helps your body recover and supports your emotional resilience. Avoid caffeine and screen time in the evening, and try to go to bed at the same time every day.
  4. Support your natural rhythm : Pay attention to your energy levels throughout the month. Track this in a cycle planner, for example. On days with less energy, give yourself extra rest or space if you need it. Listening to your body helps prevent overexertion.
  5. Take micro-breaks during the day : It might sound excessive, but short 5-minute breaks really help prevent tension from building up. Go outside for a moment or do a short meditation or breathing exercise.

Tips for your diet

  1. Eat enough healthy fats : Fat is necessary for the production of sex hormones. Good healthy sources of fat are: avocado, olive oil, nuts, seeds, and fatty fish.
  2. Sufficient protein : Protein helps keep your blood sugar levels stable and is also a building block for hormones. Think of eggs, meat, poultry, fish, tempeh, or yogurt (if you tolerate dairy).
  3. Limit added sugars: Sugars can throw your blood sugar off balance, which can worsen mood swings and fatigue. Opt for complex carbohydrates such as oatmeal, quinoa, and sweet potato.
  4. Sufficient water and herbal tea : Staying well-hydrated helps regulate your fluid balance. Herbal tea, such as chamomile, nettle, or lemon balm, can have a relaxing effect.
  5. Add magnesium and iron-rich foods : Magnesium (in nuts, dark chocolate, spinach) supports your energy metabolism and nervous system. Iron (meat, spinach) can be important when your period is approaching.

Special herbs highlighted: Chasteberry and Rhodiola

Chasteberry * is a plant traditionally used to support the female body during the cycle. Why is Chasteberry interesting?

  • Supports discomforts preceding menstruation
  • Helps with irritability and mood swings during the menstrual cycle
  • It helps maintain a normal menstrual cycle

Rhodiola * or rose root is a plant traditionally used for fatigue and a restless feeling. What makes Rhodiola so suitable?

  • Contributes to maintaining mental and physical balance during periods of stress
  • Provides support for feelings of irritation, restlessness, or tension
  • Helps with fatigue
  • Helps you sleep well

Evaluation of health claims is ongoing

Finally

The days before your period can be challenging, both physically and mentally. You are not alone in this; know that many women experience the same things. Fortunately, there are practical ways to better cope with this phase of your cycle. By listening to your body, making conscious choices regarding diet and lifestyle, and paying attention to natural support, you can get through these days better.

Viv Support is happy to help you with this through information, awareness, and support tailored to your rhythm. Would you like to supplement with Chasteberry or Rhodiola? Then click here .

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