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Dealing with PMT (Premenstrual Tension) can be like riding a rollercoaster of emotions and discomfort, but having a good daily routine can make a real difference in how you feel.

Let’s dive into some strategies to structure your day and ease those symptoms.

Waking Up: Hydrate and Soothe

As you wake up, make hydration your priority. Sip on a glass of warm water with lemon to kickstart your metabolism and flush out toxins. Make sure you stay hydrated throughout the day – it’s a simple yet effective way to keep your energy levels up. Then, engage in a short mindfulness practice. Deep breaths and a moment of gratitude can work wonders to calm your mind and reduce stress. This can literally take a minute, but you may find you go for longer because it feels good. You can do it more times during the day too, doesn’t have to just be in the morning.

Mealtimes: Nutrition is Your Best Friend

What you put into your body matters. Aim for balanced, nourishing meals that include a mix of complex carbohydrates, lean proteins, healthy fats, and plenty of veggies. Foods rich in vitamin B6, magnesium, and omega-3 fatty acids can be especially beneficial for easing PMT symptoms.

During the Day: Factor in Time to Move Your Body

Exercise might be the last thing on your mind when PMT symptoms strike, but trust me – it’s your secret weapon. Engaging in regular physical activity boosts your mood and helps alleviate discomfort. Whether it’s a gentle yoga session, a brisk walk, or a dance party in your living room, find an activity that feels good for you. Born Slippy is my go to rave tune, turn it up LOUD!

Mid-Morning and Early Evening: Take a Few Moments To Unwind

Stress and PMT symptoms often go hand in hand. That’s why incorporating relaxation techniques into your routine is crucial. Whether it’s meditation, journaling, or even spending a few minutes in nature, find what helps you unwind. Remember, a calm mind contributes to a calmer body. Getting outside is so good for us, get your feet on the ground, grass between your toes and take some big ass breaths.

Regular Check Ins: Listen to Your Body

Throughout the day, pay attention to your body’s signals. If you’re feeling fatigued, don’t hesitate to take short breaks. Incorporate deep breathing exercises or a quick stretch session to rejuvenate yourself. It’s all about tuning into what your body needs. If you need to scream into your coat, do it. Swearing like a sailor feel free it all helps to reduce the stress and swearing reduces pain…it’s a fact we should have it on prescription!

In the Evening: Wind Down Fully

As your day comes to an end, wind down mindfully. Engage in a calming evening ritual, whether it’s a warm bath, a cup of chamomile tea, or some gentle stretching. Remember, relaxation prepares your body for a restful night’s sleep. A spritz for your pillow or room, slather up your body in a nice smelling cream. Do something lush for yourself because the back talk in our autumn phase can be savage.

Bedtime: Reflection and Gratitude

Before you drift off to sleep, take a moment to reflect on your day. Acknowledge the efforts you put into managing your PMT symptoms. Express gratitude for the small victories and for taking steps towards regaining control of your health.

Good Night: Prioritize Sleep Like It’s Your Job

Sleep is a non-negotiable when it comes to managing PMT symptoms. Aim for a consistent sleep schedule and create a calming bedtime routine. Switch off screens an hour before bed, indulge in a soothing herbal tea, and dive into a good book. Quality sleep does wonders for your overall well-being. Get to bed early, honestly sleep is so restorative we need more of is when our bodies are gearing up to bleed.

So there you have it, a roadmap to structuring your day with PMT management in mind. None of this is rocket science, but it is so easy to let these things slide in this world. If it feels like there is just not enough time to fit it all in, to fit in your ‘you-time’, then just remember, this journey is about progress, not perfection. Every positive choice you make contributes to your well-being.

Stay strong, beautiful wonder women, you got this! I’m here rooting for you every step of the way. If you want to know more then you can pre-order my book Periods aren’t meant to Bloody Hurt here.