Because your estrogen level and energy level are aligned, they rise and fall together. When estrogen is high, you’re likely feeling high energy. When it’s low, the opposite is true. And since estrogen is linked to cortisol and testosterone levels, which naturally increase energy levels, hormonal fluctuation can impact your productivity throughout your cycle. 

When progesterone is high, you may notice an increase in your energy levels. Progesterone is responsible for stimulating your brain to produce a neurotransmitter called gamma-aminobutyric acid (GABA), which can make you feel drowsier and may help you sleep better. In turn, more sleep typically means higher energy levels. When progesterone is low, though, you may experience off-kilter sleep patterns, which can decrease your energy levels. 

Let’s explore more about how the menstrual cycle and hormones affect your energy levels throughout the four phases.

Changes in energy levels

Menstrual Phase

Between the cramping, bleeding, and hormonal shifts, you’ll likely feel less energized on your period. As your estrogen levels rise, your progesterone levels will drop. Because of this hormonal decline, you may notice a decline in your energy, too. 

Follicular Phase

As estrogen and progesterone levels rise, your energy levels will too. At this point, you may feel like your most productive, energized self! 

Ovulation Phase

Estrogen and testosterone levels peak during ovulation, which can make you feel more energized. 

Luteal Phase

Your progesterone levels will peak then decrease rapidly (if you don’t become pregnant), which may impact your sleep patterns and leave you feeling low on energy. 

Managing your energy levels

During periods of low energy, allow yourself to relax and practice self-care. Utilize this time to do yoga over high-intensity workouts. Go to bed earlier or sleep in to make up for any sleep loss. You can also eat foods that are proven to give you more energy like oranges, bananas, nuts, and leafy green vegetables. Basically, anything with carbs, protein, and fiber can help increase your stamina. 

It also might be helpful to track your period through an app. This way, you’ll know more or less when to expect your most productive and least productive days, and tailor important tasks around your cycle. Having a better understanding of your cycle doesn’t just help you plan for pregnancy, it can also help you plan your workout routine, social calendar, and more. 

Reviewed by the Ovia Health Clinical Team

Read more

• How the menstrual cycle impacts your immune system
• The menstrual cycle and your hormones

Sources

• Plant, Renee. “How Your Energy Levels Change on Your Menstrual Cycle.” Verywell Mind. April 13, 2021. https://www.verywellmind.com/how-your-energy-changes-on-your-menstrual-cycle-5115670#the-follicular-phase

Hormones play an important role in the three phases of your menstrual cycle: the follicular, ovulatory, and luteal phases. Learn more about the menstrual cycle and your hormones here!

How do hormones impact the way you feel?

Throughout your cycle — which can last between 25 to 35 days — hormones such as estrogen, progesterone, and luteinizing hormone can affect how you feel, the foods you crave, your sleep patterns, and more. Understanding how hormones fluctuate throughout your cycle can give you a better sense of what to expect during each phase.

Learn more about your menstrual cycle and hormones.

Learn more about the hormones in the menstrual cycle

Estrogen

During the follicular and menstruation phases, estrogen plays a dominant role. Estrogen levels will decrease as you begin menstruating, which can leave you feeling fatigued. When your period ends, estrogen will increase and you’ll likely regain your energy. As the follicular phase continues until ovulation, estrogen levels increase and you might notice glowing skin. Estrogen levels peak right before ovulation, which is also your fertile window for pregnancy. If an egg isn’t fertilized, estrogen levels will drop while progesterone increases. 

Progesterone

During the luteal and ovulation phases, progesterone plays a dominant role. Progesterone levels rise during the second half of your menstrual cycle (the luteal phase) as the egg prepares for a possible pregnancy. If you become pregnant, progesterone levels will continue to rise to grow and thicken the uterine lining for a developing baby. If you don’t, progesterone will dip, your uterine lining will shed, and you’ll start bleeding. Rising levels of progesterone are also responsible for PMS symptoms.

Follicular Stimulating Hormone

Follicular Stimulating Hormone (FSH) rises during menstruation and follicular phase and hits its peak during ovulation. FSH stimulates the growth of follicles in the ovary. One of these follicles will become an egg that will be released during ovulation. Though there aren’t many main symptoms from FSH that you may feel, it is an essential component of the menstrual cycle. 

Luteinizing Hormone

Luteinizing hormone (LH) remains low throughout the menstrual cycle with the exception of the LH surge around mid-cycle which triggers ovulation. You may notice ovulation pain, or mittelschmerz, due to the LH surge. After ovulation, LH helps to create the corpus luteum that releases progesterone which helps to maintain a potential pregnancy if the egg is fertilized. 

Testosterone

Testosterone affects your skin, hair, and other physical features. A decrease in testosterone can lower your sex drive. An increase in testosterone can suppress your normal menstruation and ovulation. It can also be an indicator for polycystic ovary syndrome (PCOS), a common hormonal disorder in women. Testosterone increases during the luteal phase and peaks during ovulation, which can make you feel more energized. 

Reviewed by the Ovia Health Clinical Team

Read more

• How the menstrual cycle impacts your mood
• How the menstrual cycle impacts your sleep

Sources

• E. Sterling. “Hormone Levels and PCOS.” Contemporary OB/GYN. November 8, 2011. https://www.contemporaryobgyn.net/view/hormone-levels-and-pcos

Have you ever felt more tired a few days before or during your period? Well, that’s no coincidence. According to a survey conducted by the National Sleep Foundation, 30% of women reported disturbed sleep during their period, while 23% reported disturbed sleep the week before their period. Read on for more information about the menstrual cycle and sleep.

The menstrual cycle and sleep

In general, women experience more insomnia than men because of hormonal changes during their menstrual cycle. The two major female hormones, estrogen and progesterone, shift up and down during the menstrual cycle, which can impact your sleep patterns. According to Yale Medicine’s Jennifer Chen, progesterone has a mildly sedative effect while estrogen has been shown to stimulate the brain and cause insomnia. 

Due to lack of sleep, you may find yourself feeling drowsy during the day and tired during your period. Still, experts don’t know why some women experience more severe PMS symptoms — like insomnia — than others. One reason, The Sleep Foundation suggests, is because some women may react to hormonal changes differently. Plus, if women also have a serotonin, magnesium, or calcium deficiency, then their sleep disturbance can become worse. 

For more information about your relationship with sleep during the menstrual cycle, read below.

The menstrual cycle and sleep

There are four different phases during the menstruation cycle that might affect your sleep in various ways. 

Menstrual Phase

Right before you bleed and when your period starts, your estrogen and progesterone levels will drop. The decrease of these hormones can make it harder for you to fall asleep. As your period starts, progesterone levels will increase. 

Follicular Phase

This phase occurs between the first day of your period and ovulation. Your estrogen levels will rise during the follicular phase, which helps to set off ovulation. 

Ovulation Phase

A surge in luteinizing hormone and follicle-stimulating hormone levels will occur. The egg will pass through the fallopian tube and towards the uterus. Unless it meets a sperm during this time, the egg will typically last 24 hours. Estrogen levels decrease while progesterone levels increase. At this point, your sleep pattern will likely get back on track.

Luteal Phase

The follicle will produce hormones and release an egg to prepare you for a possible pregnancy. At this time, progesterone levels will peak and can regulate your sleep patterns.

Body temperature’s effect on sleep

Hormonal shifts will change your body temperature and can disturb your sleep, too. According to the University of Michigan Health, your body temperature dips right before your ovary releases an egg. About 24 hours after the egg’s release, progesterone increases and your temperature rises for several days. Think of it like this: When your body is too hot or too cold, you have trouble falling asleep. This can result in more tossing and turning throughout the night. 

Catching more Zzzs during your cycle

Looking to get more sleep? Here are a few ideas! 

• Try avoiding or cutting back on caffeine and any other stimulants. 
• Add some movement or exercise into your day. Exercise has been found to help people sleep, by ensuring you’re tired enough by bedtime and increasing your amount of deep sleep. 
• Keep your bedroom cool to stabilize your body temperature when it’s time to get some shut-eye. 

Those with premenstrual dysphoric disorder (PDD), which is a severe form of PMS, are known to have more difficulty regulating their sleep because of their reduced response to melatonin (a sleepytime hormone). Treatment for PDD includes lifestyle changes (like exercise and nutrition), and medications like SSRIs, TCAs, or oral contraceptives.

Reviewed by the Ovia Health Clinical Team

Read more

• How the menstrual cycle impacts your skin
• How the menstrual cycle impacts your energy levels

Sources

• Suni, Eric. “PMS and Insomnia.” Sleep Foundation. Sleep Foundation. September 15, 2020. https://www.sleepfoundation.org/insomnia/pms-and-insomnia
• Chen, Jennifer. “Women, Are Your Hormones Keeping You Up at Night?” Yale Medicine. Yale Medicine. July 10, 2017. https://www.yalemedicine.org/news/women-are-your-hormones-keeping-you-up-at-night
• “Basal Body Temperature (BBT) Charting.” University of Michigan Health. October 8, 2020. https://www.uofmhealth.org/health-library/hw202058
• “Exercising For Better Sleep.” John Hopkins Medicine. John Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep
• Parry, B L. “Circadian rhythms of prolactin and thyroid-stimulating hormone during the menstrual cycle and early versus late sleep deprivation in premenstrual dysphoric disorder.” National Library of Medicine. 62(2):147-60. Web. May 1996. 
• Shazia, Jehan. “Sleep and Premenstrual Syndrome.” J Sleep Med Discord. 3(5): 1061. Web. 2016

Are you pregnant or is your period just late? Here’s how to tell

Learn more about actual pregnancy symptoms before you start getting concerned.

The science behind symptoms

Pregnant or not, your body starts releasing progesterone after you ovulate. This hormone keeps getting released and is at its highest point around five to seven days after ovulation. If a woman is pregnant, her body continues to produce progesterone in high amounts to help sustain the pregnancy. If she’s not pregnant, her progesterone levels decrease, and she’ll start her menstrual period.

Thanks also to progesterone, the symptoms of early pregnancy and your period are nearly identical. Cramps, fatigue, dizziness, breast tenderness – all early signs of pregnancy, but also possible signs of your period coming.

What about light spotting a week after ovulation? It could indicate implantation bleeding, but most women don’t experience this symptom and spotting can happen for other reasons.

What about nausea? This symptom is typically attributed to hCG, the pregnancy hormone, but it can be caused by other things, too (including PMS).

In the weeks between ovulation and a pregnancy test, many women “symptom spot”; that is, they take note of certain physical symptoms and think that they are definitely signs of early pregnancy. Is symptom spotting so wrong? Absolutely not, and it can even be kind of fun, as long as you know that only a blood test can tell you for sure if you’re pregnant.

Is there anything I can look for?

Probably the most reliable physical symptom of early pregnancy is a missed period. Noticing that your breasts are getting increasingly sore, or experiencing symptoms that you don’t usually get around the time of your period, are also signs that you could be pregnant. But again, a blood test will be the best way to know for sure.

Final thoughts: things to keep in mind

The bottom line is that without a blood test, it’s nearly impossible to know for sure whether you’re pregnant or experiencing a late period. Even home pregnancy tests can sometimes give a false negative, if taken too early, so it’s really smart to wait to take a test until or after your expected period.

If you’re paying attention to your symptoms, just know that it can get a little stressful for some women. So if you find yourself symptom spotting, try to be aware of how often you do it, and how you feel – does it distract you or stress you out? If it starts to get emotionally taxing for you, look for ways to stop paying attention to your symptoms.

Finally, make sure you’ve scheduled a pregnancy blood test, and keep taking your prenatal vitamins! Whether it’s sooner or later, when you get that BFP, you’ll be glad you did!

Sources

• Mayo Clinic Staff. “Home pregnancy tests: Can you trust the results?” MayoClinic. Mayo Foundation for Medical Education and Research, Dec 2015. Web. Accessed 8/3/17. Available at http://www.mayoclinic.org/healthy-lifestyle/getting-pregnant/in-depth/home-pregnancy-tests/art-20047940.
• Lori A Bastian, Haywood Brown. “Clinical manifestations and diagnosis of early pregnancy.” UptoDate. UptoDate Inc., Jul 2017. Web. Accessed 8/3/17. Available at https://www.uptodate.com/contents/clinical-manifestations-and-diagnosis-of-early-pregnancy?source=search_result&search=waiting%20for%20pregnancy%20test&selectedTitle=1~150.
• “Morning Sickness: Nausea and Vomiting of Pregnancy.” ACOG. FAQ126 from the American College of Obstetricans and Gynecologists, Dec 2015. Web. Accessed 8/3/17. Available at https://www.acog.org/Patients/FAQs/Morning-Sickness-Nausea-and-Vomiting-of-Pregnancy.

Pregnancy implantation signs and symptoms

Timeline

The first difference is in the timing of the symptoms. Implantation happens any time between about 5-10 days after you ovulate, while PMS usually sets in closer to two weeks after. So if symptoms start and it feels a little early to you for it to be menstruation, it might be a successful implantation.

Cramping

Mild cramping can be a sign of successful implantation, as the fertilized egg attaches to your uterine lining. These cramps don’t happen in every case, and they’re not, on their own, enough to say for sure that implantation has happened. When they do occur though, they’re different from menstrual cramps in that they only last for short periods of time, rather than continuously like menstrual cramps. The pain they cause also tends to be much more mild than that from menstrual cramps.

Spotting

Implantation bleeding produces a lot less blood than a menstrual period. Instead, it’s more like spotting, and is more likely to range from pinkish to brownish, instead of red like menstrual blood. If you have heavier-than-period bleeding, especially with extreme cramping, you should contact your healthcare provider.

Soreness

Both implantation and PMS can cause soreness in your breasts. The two types of soreness won’t necessarily feel that different from one another, but soreness from a period will usually go away after a few days, whereas soreness from implantation might stick around through your pregnancy. In fact, the elevated presence of progesterone and other hormones during pregnancy can cause several different changes in your breasts. Another change that you might notice around the time of implantation is a darkening of your areolas.

Other signs

There are other signs of implantation that don’t correspond to menstrual symptoms, like nausea and morning sickness, increased urination, and, of course, missing your period. Since everyone’s body is different though, you may not notice some or all of these signs. At-home pregnancy tests can provide a bit more confirmation, though they won’t reach their full accuracy until around your expected period date.

Sources

• “Is It Implantation Bleeding — Or Just My Period?” WhattoExpect. What to Expect, Apr 12 2016. Web.
• Margaret Scott. “Signs Of Successful Implantation: Why It Is Important To Stay Optimistic.” ImplantationSpotting. All About Implantation Bleeding, 2014. Web.

Early symptoms of pregnancy

• Fatigue: You begin to feel unexplainable and unusually extreme fatigue without exerting too much energy. Certain typical activities that once seemed like nothing now begin to feel like giant hurdles. Instead of trying to battle this fatigue with caffeine, try to stay well rested and take it easy!
• Food aversions: You open your fridge and the thought of eating last night’s leftovers makes you wince and gag. Out of nowhere it seems like the idea of foods you once loved make you sick to your stomach. On the other end of the spectrum, you may begin to crave certain foods at irregular times throughout the day.
• Sensitivity to smells: Like some sort of superhero, you begin to feel a heightened sense of smell. Different scents that you’ve smelled before, whether you enjoy them or not, begin to make you nauseous and sick to your stomach.
• Nausea and vomiting: Instead of springing out of your bed in the morning, you begin your day by hugging your toilet bowl and vomiting as if you’d partied like a rockstar the night before. Morning sickness, while not necessarily always in the morning, is a very common and early indicator of pregnancy. The good news is this sickness will only be around the earliest stages of your pregnancy and is likely to fade out by the end of the first trimester. In order to battle this it, try to eat smaller and more frequent meals throughout the day to ensure that your stomach is never too empty. It’s also good to have a small snack before bed. If you’re beginning to use prenatal vitamins, try to avoid taking them on an empty stomach.
• Breast swelling and tenderness: Your breasts may begin to swell and feel heavier. They begin to feel very tender to the touch and just putting on a bra feels like torture. You also may notice that the area around your nipples, or areola, begins to darken. In order to remedy this, try wearing either a sports or padded bra.
• Frequent urination: You may also start to notice that you’re taking more frequent trips to the restroom to pee. As the Uterus grows, it begins to push against the bladder in early pregnancy causing frequent urination. Always try to go to the bathroom before bed in order to get as much sleep as possible. It is not uncommon to wake up at least once in the middle of the night with the need to urinate.
• Shortness of breath: In addition to extreme fatigue, certain activities may begin to make you feel like you are out of breath and gasping for air. This is particularly common, as growing embryos need more oxygen in order to grow. As you go throughout your pregnancy, you may notice this shortness of breath to get more extreme. If you have a sudden shortness of breath unrelated to exercise, notice breathing becomes painful, or your breathing gets worse when you are lying down, you should consult a doctor.
• Physical changes: You may also begin to notice some physical changes to your body. If you begin to notice changes in your vagina’s color, see a physician for a pelvic exam. This is also accompanied by a softening of the cervix. It is important to look into these changes, as they are not just potential symptoms of a new pregnancy but also of other things such as premenstrual syndrome.
• Constipation: As hormones increase at an exponential rate, food may begin to move more slowly through your intestines. This may cause you to feel bloated and constipated. To battle this, make sure to get plenty of exercise, drink lots of water, and eat foods high in fiber.
• Mood swings: Things that used to be minor irritations start to feel like the beginning of World War III. High changes in hormone levels can cause sudden mood swings. Don’t stress over it, as these mood swings are extremely common in the first trimester.
• Headaches and back pain: It’s also quite common to notice headaches and sharp pain in your lower back. You can remedy these pains with over the counter acetaminophen. The back pain will only continue to get worse however as you gain weight and your center of gravity begins to change.
• Dizziness and fainting: You may also notice an uneasy dizzy feeling which in extreme cases can cause you to faint. This is caused by dilating blood vessels, lower blood sugar, and lower blood pressure so make sure to eat and drink plenty of water!
• Cramping and spotting: You might feel severe abdominal pain similar to when you begin your period. This cramping is not due to your period, but by your uterus stretching to get ready for a baby. You may also see some light spotting coming well before when you would expect your period.
• Elevated basal body temperature: An elevated basal body temperature (BBT) into the luteal phase may also be an early sign of pregnancy. The BBT typically stays elevated from the two weeks you are ovulating until you get your period. If it remains to stay at a high level after these two weeks, consider taking a pregnancy test.

Sources

• “Pregnancy Symptoms.” American Pregnancy Association. American Pregnancy Assocaition. June 29, 2018. http://americanpregnancy.org/getting-pregnant/early-pregnancy-symptoms/

Wondering about your period as a trans, genderqueer, or non-binary person?

For some, it’s no big deal, but for other people, like those who are trans, genderqueer, or non-binary, getting and managing a period can be particularly stressful. Buying or using products marketed to only women, using or carrying menstrual products in public bathrooms, or experiencing body changes can heighten the stress of feeling like your body doesn’t match your gender — something called gender dysphoria.

If you experience this stress when you get your period, there may be a few things that can help:

• Use menstrual products that make you feel most comfortable. Everyone is different, but for you this might mean products that:
  • Don’t need to be inserted: pads or absorbent underwear.
  • Aren’t felt or seen once in place: a menstrual cup or tampon.
  • Don’t need to be changed frequently: a menstrual cup or absorbent underwear.
  • Are quiet and won’t draw attention in a bathroom: fabric pads or absorbent underwear.
• Use menstrual products that are gender neutral or that aren’t marketed as being especially feminine, like boyshort or boxer brief style absorbent underwear.
• Have menstrual products shipped to your home rather than buying them in a store.
• Manage cramps with heat therapy (a heating pad or hot water bottle) or over-the-counter medication (checking in with your healthcare provider about what’s best for you).
• Wear clothes that make you feel comfortable and confident to help offset symptoms like bloating or a swollen chest.

How hormone therapy or hormonal birth control could affect your period

It’s also worth noting that taking hormones can affect your period in some notable ways:

Testosterone: If you take testosterone or go through hormone replacement therapy, your period can get lighter and shorter over time or come unexpectedly before stopping. Testosterone injections (versus testosterone cream) can make this happen more quickly. After a period stops, occasional spotting or cramping might be normal. This is reversible, so a period can come back if you stop taking hormones.

Hormonal birth control: For people who use certain kinds of hormonal birth control, a period might become lighter or stop completely.

Puberty blocking hormones: Puberty blocking hormones will prevent the gendered changes that come along with puberty, including body changes like growing breasts and getting a period.

It’s also worth noting that if you haven’t had surgery to remove your reproductive organs, getting pregnant is still possible — even if your period is becoming more irregular. Ovulation will likely be blocked if you’re taking testosterone, but it is possible for individuals taking testosterone to get pregnant. So if you’re sexually active with someone who has sperm and you don’t want to get pregnant, be sure to take precautions and use birth control.

Find a healthcare provider who understands you

If you have questions about how to best manage your period or are experiencing gender dysphoria or distress surrounding your period, you should speak with your healthcare provider. Everyone deserves to see healthcare professionals who listen to their needs and can provide them with thoughtful care. If you’re currently looking for a provider who is better attuned to your unique needs and knowledgable about trans, genderqueer, and non-binary concerns, you might find the searchable provider databases from the World Professional Association for Transgender Health or the Gay and Lesbian Medical Association to be meaningful resources.

Self care methods to remember during your menstrual period

Depending on what’s normal for you, you should definitely plan to treat yourself with a lot of kindness during your period. Respect your own feelings, your degree of comfort or discomfort, and the pace you’re comfortable with.  This may mean that you carry on with life as usual, or it may mean you make a point to slow things down. This goes for everything from your physical activity to your social calendar to your sleep schedule.

When it comes to physical activity, pay attention to your comfort and energy levels. Some people carry on with their usual exercise routines – and, indeed, physical activity of this sort can actually help with cramping – while others prefer to take it a bit easier.

When it comes to your social life, do you feel like you want to carry on with your usual social schedule? Or do you want to use the opportunity to snuggle up at home with a heating pad and a good book? You know yourself best, so respect your body, your energy levels, and how you’re feeling.

The same goes for sex. Many people are down for being intimate in many of the same ways they would at other times of the month, maybe just with an extra towel on the bed or an extra shower added to the day. And other people, whether because of physical discomfort or preference, just prefer to take a break. There’s no right or wrong – you do you.

If you regularly experience period symptoms that get in the way of your usual daily life – like painful cramping, dizziness, or fatigue – you may want to try to plan to be extra proactive about self-care during that time. This can look different for everyone. It might mean you preemptively take an over-the-counter pain reliever at the start of your period (though do check with your healthcare provider to find out what’s safe for you). It might mean you keep a heating pad close or pencil in a relaxing warm bath for some heat therapy. And if fatigue tends to hit you hard, it might mean you don’t plan any late nights so you can really prioritize rest.

You can also try to be mindful of what you are and aren’t adding to your body during this time. It can help to stay hydrated and eat a nutritious diet, like veggies, whole grains, fruit, lean protein, good fats, and dairy. It can also help to avoid things like caffeine, alcohol, and smoking (the last of which you should always avoid), which can make cramps worse. And you may also want to avoid particularly salty food, which can dehydrate you. As with most things, you should see what seems to feel best for you.

There’s nothing wrong with respecting your body’s needs and listening to the rhythms of your cycle. It’s really amazing what our bodies are capable of and what they’ll communicate to us if we listen. Giving yourself a little extra love during this period is just one way to show yourself the kindness you definitely deserve.

But there is a difference being kind to yourself with period-focused self-care that can help make that time of the month more manageable for you and dealing with the sort of discomfort that you should really see your healthcare provider about. If you do have the sort of discomfort and symptoms that really impact your life in a negative way – meaning cramps that last longer than a few days, cramps that feel severe or unusual in any way, or any other symptoms that make life particularly tough for you, talk to your healthcare provider so they can help you find some relief.

You deserve to feel your best – throughout your cycle, and each and every day.

Sources

• Mayo Clinic Staff. “Menstrual cramps.” Mayo Clinic. Mayo Foundation for Medical Education and Research, April 14 2018. Retrieved February 25 2019. https://www.mayoclinic.org/diseases-conditions/menstrual-cramps/symptoms-causes/syc-20374938.
• “Dysmenorrhea.” Cleveland Clinic. Cleveland Clinic. Retrieved February 25 2019. https://my.clevelandclinic.org/health/diseases/4148-dysmenorrhea.
• “Dysmenorrhea: Painful Periods.” The American College of Obstetricians and Gynecologists. The American College of Obstetricians and Gynecologists. January 2015. Retrieved February 25 2019. https://www.acog.org/Patients/FAQs/Dysmenorrhea-Painful-Periods.
• “What can I do about cramps and PMS?” Planned Parenthood. Planned Parenthood Federation of America. Retrieved February 25 2019. https://www.plannedparenthood.org/learn/health-and-wellness/menstruation/what-can-i-do-about-cramps-and-pms.

Diet changes to consider that may help with symptoms of PMS

As you may have experienced, your life can turn upside down when Aunt Flo is coming to town! So when ibuprofen and some gentle physical activity won’t cut it, you might begin to wonder if changes to your diet can make things better. Here’s what we know about how diet can help with PMS symptoms.

Omega-3 fatty acids

Essential fatty acids may play a role in improving cognition, mood, and other PMS symptoms. But before you run out to buy supplements, you should know that science on the topic is mixed. While one study showed that after 90 days of supplementation, participants taking two grams of omega-3s had improved depression, anxiety, nervousness, concentration, and bloating when compared to a placebo group. Another recent study showed symptom improvements in both the treatment and control groups with no significant difference.

Since the jury is still out on how helpful these supplements may be, one idea is to try to mix healthy fats into your diet. Regularly eating foods like fish, fortified eggs, walnuts, flaxseed, and vegetable oils provides the omega-3s your body needs. It can be as easy as switching from butter to olive oil, throwing some flax meal into your smoothie, or topping a salad with some nuts. See if it makes a difference for you!

Avoid salty foods

Bloating and gas are common symptoms that can really ruin a good day. While this is mostly related to the hormones surging in your body during this time of the month, you could try reducing your salt (sodium) intake to see if it helps!

High sodium content is more prevalent in processed foods like store-bought sandwich bread, deli meats, canned soups, and many takeout meals. Finding a balance between comfort foods and those that help reduce the bloat might leave you feeling a bit more comfortable. To do this, focus on adding foods to your diet like fresh fruits and veggies, whole grains like quinoa, brown rice, and oat bran. Try preparing most meals at home from whole foods and be mindful of how much salt you add to see if it makes a difference for you..

Protein and complex carbs

When PMS cravings come knocking, be prepared to answer with a healthy snack. Pairing protein with a carbohydrate will maximize fullness and give you long-lasting energy. For example, try Greek yogurt with fruit, cottage cheese with whole-grain crackers, unsalted nuts with popcorn, or tuna salad in a whole-wheat pita. Having something nutritious to enjoy between meals can satisfy you while fighting fatigue.

Magnesium

You may not need another reason to enjoy dark chocolate, but here’s one: it’s a rich source of magnesium, which can help improve menstrual migraines. While it won’t completely eliminate a headache, increasing your overall magnesium intake can positively impact several factors that influence the frequency of migraine headaches. For instance, magnesium helps lower blood pressure.

If you’re looking to boost your magnesium levels, consider incorporating foods such as almonds and cashews (nuts), dark leafy greens like spinach and Swiss chard, and legumes including edamame, black beans, and peanuts into your diet. However, before starting any magnesium supplement, it’s important to consult with your doctor to determine if supplements are right for you.

Reviewed by the Ovia Health Clinical Team 

Read more 

• Your menstrual cycle and your hormones
• How perimenopause causes worsening PMS

Sources

• Behboudi-Gandevani S, Hariri FZ, Moghaddam-Banaem L. “The effect of omega 3 fatty acid supplementation on premenstrual syndrome and health-related quality of life: a randomized clinical trial.” J Psychosom Obstet Gynaecol. 2017 Jul 14:1-7. https://www.ncbi.nlm.nih.gov/pubmed/28707491.
• Grosso, et al. “Omega-3 Fatty Acids and Depression: Scientific Evidence and Biological Mechanisms.” Oxid Med Cell Longev. 2014; 2014:313570. https://www.hindawi.com/journals/omcl/2014/313570/.
• Maasumi K, Tepper SJ, Kriegler JS. “Menstrual Migraine and Treatment Options: Review. Headache.” 2017 Feb;57(2):194-208. http://onlinelibrary.wiley.com/doi/10.1111/head.12978/abstract.
• Sohrabi N, et al. “Evaluation of the effect of omega-3 fatty acids in the treatment of premenstrual syndrome: ‘a pilot trial.’” Complement Ther Med. 2013 Jun;21(3):141-6. https://www.ncbi.nlm.nih.gov/pubmed/23642943.
• Yonkers, K, et al. “Epidemiology and pathogenesis of premenstrual syndrome and premenstrual dysphoric disorder.” Up To Date. https://www.uptodate.com/contents/epidemiology-and-pathogenesis-of-premenstrual-syndrome-and-premenstrual-dysphoric-disorder. Accessed August 14, 2017.
• “About Sodium and Health.” Centers for Disease Control and Prevention. U.S. Department of Health and Human Services. https://www.cdc.gov/salt/about/index.html. Updated Jan 31, 2024 

What causes vaginal spotting and bleeding?

Spotting or bleeding between periods can be caused by a few different conditions, some of which are more serious than others. Spotting or bleeding that isn’t related to your period might be a result of your birth control, especially if you have recently started taking the birth control pill or have recently had an intrauterine device (IUD) inserted. If you are not on birth control, ovulation can sometimes cause spotting or bleeding in the middle of your cycle. These causes may not need treatment, but it’s worth having them checked out if they disrupt your life or don’t improve. Spotting after intercourse can sometimes be caused by small or more serious growths near the cervix.

Other more serious causes of spotting are sexually transmitted infections (STIs), certain infections like pelvic inflammatory disease (PID), endometriosis, or other growths, bleeding disorders and structural problems.

Tips!

Try to wear a panty liner or pad so that you can keep mental track of how much blood there is. This is really helpful if you need to talk to your provider – hearing “I use one pad in an hour” is so different from “I spot when I wipe, but the pantyliner stays clean.” While you’re noticing new bleeding or spotting between periods, don’t put in a tampon, have sex, or use anything that introduce bacteria into the vagina. Pay attention to how you’re feeling, too – for example, if you feel dizzy or have cramps. These are important symptoms that your healthcare provider will want to know about.

If you feel dizziness, pain, or if you have a fever, or if your bleeding gets worse or lasts for more than 7 days, you should call your healthcare provider so that they can support you and rule out any serious conditions.

Reviewed by the Ovia Health Clinical Team

Sources

• “Abnormal Uterine Bleeding.” ACOG. FAQ 95 from the American College of Obstetricians and Gynecologists, April 2023. Web.
• Wouk, N. and Helton, M. “Abnormal Uterine Bleeding in Premenopausal Women.” Am Fam Physician. 2019;99(7):435-443