An Expert Shares What To Do Before, During & After Your Period For A Harmonious Menstrual Cycle

Before our period strikes, many of us get knocked down by hunger pangs, mood swings, cramps, fatigue, acne, and bloating. You can blame it on Aunt Flo’s equally-evil cousin, premenstrual syndrome (PMS) that creates the base for the final bloody showdown. From downing cupcakes to curling up in bed with a hot water bottle, we leave no stone unturned to find solace during this tough time. 

But we have an idea. What if you could eliminate your PMS issues altogether and never have to rely on these temporary sources of comfort? We’re talking about aligning your lifestyle choices with your menstrual cycle. Doing so can prevent bloating, keep your mood swings in check, fix irregular periods, and keep cramps at bay. We got in touch with Dr. Taruna Dua, Senior Consultant, Obstetrics & Gynecology, Aakash Healthcare, Dwarka to delve into details of the matter. She shared a kickass diet and exercise plan for each phase of the menstrual cycle. Follow her lead for some much-needed respite from tormenting PMS symptoms. 

The Pre-Period Game Plan

Two weeks before the D-day, your estrogen (female sex hormone) level starts dropping. “The estrogen breakdown takes place in the liver. So, it is important for your liver to be functioning at optimal levels to do the job. Otherwise, the unmetabolised estrogen can get absorbed by the blood and cause hormonal imbalances. This in turn can lead to irregular periods, acne, and mood swings,” Dr. Taruna explains. Here’s what you can do to prevent this:

Eat Right

“Focus on eating more liver-friendly foods with a high- fibre content like chickpeas, beans, lentils. Fruits like strawberry and blueberry can also help you a great deal. Ditch refined carbohydrates for complex carbs like whole wheat and barley,” Dr. Taruna suggests.

You can also rely on Sirona’s PMS Gummies for some additional support to ensure hormonal balance. Regular consumption of these chewable gummies can reduce PMS symptoms like bloating, acne, and cramps. Its natural ingredients like Dong Quai (female ginseng) and lemon balm can keep you energetic and calm. All you need to do is pop one gummy every day and you’ll be sorted. 

The Work Out Drill

 “It is important to exercise well before your periods to reduce cramps and promote blood circulation,” Dr. Taruna says. “Focus on cardio exercises to burn more calories, keep your weight in check, and boost liver function,” she adds. You can go for a hardcore run or try this high-intensity workout to get your heart rate up and prepare for your monthlies. 

The Period Plan

According to Dr. Taruna, the estrogen level in your body is at its minimum during your periods. Additionally, the blood loss can lead to a drop in the iron levels. That’s why you feel weak and sapped out of energy during the shark week.

Eat Right

While regular consumption of PMS Gummies can prevent fatigue, it is important to be mindful of your food choices too. “Have foods rich in vitamin B6 and iron to feel more energetic at this stage. Green leafy veggies, cereals, dry fruits, and seeds can help you a great deal. They can even keep you full and prevent period-induced cravings,” Dr. Taruna says. She also warns against consuming sugary and fried foods, alcohol and coffee to keep bloating, acne, and mood swings at bay. As for period cramps, she suggests relying on home remedies instead of popping pills as painkillers. This is because these pills can interfere with the contractions of the uterus and weaken your kidneys in the long run.  

Guess what? We have the perfect pain-relief product in mind for you. Sirona’s Feminine Pain Relief Patch can help combat period pain in an all-natural way. It is infused with herbal pain-relieving ingredients like menthol and eucalyptus oil. You can stick the sleek patch on to your stomach for some instant pain relief. The patch stays effective for 8-10 hours and you won’t even have to use a hot water bottle.

The Work Out Drill

“It is important to take adequate rest during this time. But indulging in low-intensity physical activities like walking can reduce your cortisol levels and boost your mood,” says Dr. Taruna. You can even try these body stretches for some additional relief from period cramps. 

The Post-Period Game Plan

Surely, bidding farewell to Aunt Flo is exciting. But the gradual rise in the estrogen levels after your period is also responsible for things looking brighter. “After your period, the estrogen level increases to help the ovaries produce follicles for the next cycle,” Dr. Taruna explains.

Eat Right

Steering clear of alcoholic and caffeinated beverages and popping PMS Gummies are the golden rules of slowing down PMS. In addition, Dr. Taruna suggests adding protein and calcium-rich foods like cottage cheese and chicken to your diet.

The Work Out Drill

“Weight training works best during this time. You have the energy to lift weights and it can help you build muscle and boost your metabolism. This in turn can keep your vital organs healthy and prepare them for the estrogen metabolization in the coming weeks,” Dr. Taruna explains. In case you don’t have access to weights, you can try this muscle-building workout at home.

That’s about it, folks. Just be a little mindful of your diet and physical activity throughout the month and Aunt Flo won’t be as harsh, we promise.

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