Odds are if you struggle with pms, it could have to do with drinking caffeine during the luteal and menstrual phase. The reason this happens is because our cortisol spikes during the luteal phase and caffeine increases it even further. High levels of cortisol can cause some of the typical pms symptoms like, acne, headaches, weight gain, and anxiety. It is important to not struggle and to achieve feeling the most 'balanced' as possible. And one of the easiest ways to do this is by finding beverage alternatives.
Here is what I drink during this time and why.
Water
Hydration. Hydration helps with flow, bloat, acne, everything! Sometimes I add chlorophyll for an extra boost of life! Always stay hydrated ;)
Herbal Teas
Red raspberry leaf is a major hormone supporter. It aides in cramp relief, healthy flow, and a good form of antioxidants! I am lucky enough to be growing raspberries at the moment so I have many opportunities to 'backyard forage' my leaves, but you can typically find it at a natural food store.
Ginger can also aide in cramp relief and healthy flow as well as any nausea and bloating with its anti-inflammatory properties. You can use fresh ginger root or dried from bins at a natural food store.
Nettle is mineral packed and builds iron in the body. Nettle is one of the best herbs out there!
Peppermint relieves any gassy, bloated feelings. It can also relax the uterine muscles, helping to relieve cramps.
Dandelion as a diuretic can help with swelling in the body, including breast tenderness as well as bloat.
Fennel and Chamomile are also great for anti inflammatories!
Feel free to make blends with these herbs as well! :)
Raw Cacao
I have a big block of sustainably resourced cacao which I grate into a fine powder and use like I'm making hot cocoa. typically with water, but occasionally a homemade non dairy milk. Sometimes I will grind up lavender and rose petals and add it in with some coconut oil, cinnamon, and cayenne pepper if I want some spice! I also add it to smoothies!
Bone Broth
Bone broth is packed with amino acids and is great for the gut. It is soothing and aides with digestion and bloating. Feel free to add any spices or herbs to make it more flavorful. I personally find it important to try and find the most local, well sourced bone broth for the sake of the animal and my body. Knowledge is power!
Beet Juice
Beets being high betacarotene and antioxidants assist oxygenating blood flow to uterus. This helps reduce cramping and muscle pain.
Energy substitutes:
Cayenne pepper and cinnamon are great natural blood circulators working to give you a boost! Vitamin D and B12, eating regularly, getting in light movement, and prioritizing stress relief and sleep.
WHAT NOT TO DRINK
Aside from caffeine what else is important to avoid?
Alcohol dehydrates which can thicken your fluids/bleed, it also makes pms symptoms feel more severe.
Dairy, this is why I referenced dairy free milk earlier. I am a raw milk get a life, however dairy can also make your pms more severe by being inflammatory.
Sugary Drinks and sugar in general also cause inflammation which will make your cramps worse.
Closing
This may seem daunting, but I promise it is so worth it to find your favorite "bevs" for the luteal and menstrual phase. It sucks to feel crappy every month, and it is easily avoidable. Practicing this has given me a respect and a healthy relationship with caffeine. And I actually really look forward to my follicular phase for getting to enjoy some yummy caffeinated lattes or just a great cup of black coffee with honey!
Of course with anything, learn to listen to your body and find what works for you. This is just my suggestion based on my personal research and what has worked for me. And sometimes you don't do it perfectly, most times you allow yourself the choice to indulge, but the repercussions make your decisions a little clearer! Happy finding your period bevs!
XO, Sophie <3
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