iAnyone who has experienced a period knows that period problems can really bring you down. From bloating to headaches, confidence highs to moody lows, cramps, and anxiety, the symptoms of our monthly cycles can greatly affect our daily lives.
But let me tell you when I committed to tracking these less-than-desirable symptoms…I learned a great deal about my body. I was even able to support my body in ways that helped alleviate or, at least, prepare for those symptoms.
So, want to dive into the many symptoms of our cycle and discuss why they occur and how we can better handle them?
Let’s Talk About Tracking
I’ve said it a few times during this cycle series, but tracking your period is truly the only way you can learn more about it. This is because no cycle is the same. Each body will handle the menstrual cycle differently and even within one individual’s cycle there can be fluctuations month to month depending on stress levels in the body.
Tracking how you feel daily in conjunction with your cycle will reveal any patterns that can reveal what’s “normal” for you.
You might find that your cycle is, on average only 22 days in length while your friend might discover theirs is 31!
You might discover that every month during the same week you get a headache. Knowing that you can plan to ensure you have pain relievers and enough fuel to combat that pain.
If you’re looking for a way to track your cycle, of for more insights into how revolutionizing this can be, check out our first blog in this series Super +: Why Understanding Your Period is a Superpower.
First Up, Let’s Talk About Body Image
Let me first say that if talking about body image is a trigger for you, you can skip ahead. Here at DWL we focus on encouraging body neutrality because our bodies will fluctuate and those fluctuations do not bear any indication of your worth as a person.
The conversations below are designed to arm you with knowledge so you have the power to shut down the negative self-talk that our brains can trap us in.
Physical Body Image Shifts:
We are starting off with maybe the most frustrating symptom of the menstrual cycle.
There is nothing quite like hitting your macros consistently, getting to the gym 4 times a week, prioritizing your sleep, and even cutting back on alcohol, only to find that a pair of pants that fit last week are suddenly tight and uncomfortable.
It’s hard not to look in the mirror and be angry that your body just doesn’t seem to cooperate.
But how might you feel if instead of thinking,
“Ugh, these jeans don’t fit?! I am failing at hitting my goals despite working SO hard!”
You thought,
“Hmm… what day is it? Oh! I’m about to get my period, I’m just bloated, I’ll wear these again in a couple of days.”
Yes, it’s annoying that our bodies bloat. But knowing why you’re bloated will keep you from spiraling down that black hole of body negativity.
Weight gain or bloating is a common symptom that occurs during the Luteal phase of your period.
So, next time you feel like you’ve taken a step back or aren’t making progress, take a moment and consider where you are in your cycle. If you’re tracking your cycle, you might even look back at how you felt this time last month; were you bloated or retaining fluid then too?
If you are a person who bloats leading up to your period, know that this is incredibly normal and you are not alone.
Drinking plenty of fluids and ensuring your body is getting the nutrients it needs to support this time in your cycle can help alleviate this symptom. A few studies suggest that taking a magnesium supplement or eating magnesium-rich foods can reduce fluid retention if taken consistently cycle to cycle.
Mental Body Image Shifts:
During the Luteal phase of our cycle, our hormone levels change fairly swiftly.
We’ve just come off the estrogen boost of ovulation and now our body’s experiencing a bit of a drop.
We’ll get into the emotional challenges of this portion of our period, but it’s worth noting that a drop in libido, changes in appetite, and depression are all symptoms that may be experienced during the luteal phase.
Each of these above symptoms can affect how you view your body. Knowing that you tend to be harder on yourself during this time each month allows you to stop, and reset your mindset when you’re having negative thoughts about your body.
That initial negative thought might sound like this:
“I don’t get it, I felt great in this outfit the last time I wore it, have I been that bad about eating lately? Ugh! I’ve been working so hard why isn’t my hard work paying off yet? Am I broken?!”
The reframe might sound like this:
“Wow, I’m really getting down about my body right now. I know I’ve been working hard, maybe something else is going on.” *checks calendar* “Oh! I’m going to get my period in a few days! I’m just retaining a little bit of water – I am actually right on track.”
Suddenly, instead of diving head-first down a shame spiral, you can choose a different outfit and move on knowing that, in a few days, the scale (and your pants) will tell a different story.
Cramps, Headaches, and Other Physical Ailments
Here’s the thing about period problems: they affect everyone differently.
Some people might have terrible cramps.
Others might experience headaches or migraines leading up to their period.
Many people experience fatigue.
Some might even experience joint and muscle pain.
But here’s the thing, once you discover which of these period problems your body experiences each month you can put a plan in place to adapt.
Not only that, these period problems become important pieces of biofeedback that tell you what’s going on with your body.
If you know that every month about 3 days before your period you experience a headache, when you get that headache you know that your period is on the way – right on time.
Emotion-based Period Problems
Emotional period problems can be a sensitive subject.
I don’t know about you, but when I was young, my family was very hard on me for how I handled the emotional mood swings of my cycle.
I was told I needed to “learn how to control my emotions.” But what I didn’t know how to verbalize was, that whenever I was emotional, I felt extremely out of control.
It wasn’t until I learned that crying easily, frustration, feelings of overwhelm, anxiety, and even depression were all symptoms of PMS that I was able to stop feeling shame when my emotions got the better of me. When the shame went away, it was much easier to detach myself from the situation and recognize the bigger issue happening in my body. Remember, emotional period problems brought on by PMS are a biological issue, not a behavioral choice. So, stop feeling ashamed about having big feelings during this time.
Now, I’m not saying you can go on a tear and treat people poorly. I’m also not saying that knowing what’s happening in your body will keep you from becoming emotional. (You should see me during my Luteal phase when I see a TikTok about someone’s dog who passed.)
But what I am saying is, if I know what part of my cycle I’m in, I can recognize that maybe this week isn’t the time to have that tough conversation.
Before I pick a fight with my husband for “not helping out around the house” because he forgot to wipe the protein dust off the counter *yet again* I take a deep breath and choose to wait a few days to see if that really is a conversation we need to have.
Period Problems Or Important Biofeedback?
Period problems are no secret. I’m sure I haven’t told you much you don’t know already.
But what I hope you have learned is that these period problems are not only normal but are important pieces of biofeedback. You can use this feedback to understand what your body is communicating with you about your cycle.
Tracking these period problems gives you the power to see them coming.
You’ll no longer be surprised the third week of the month when you get a headache. Instead, you’ll have Tylenol on hand, you’ll plan to decrease your screen time, and you’ll add in some cardio to help relieve your headache symptoms.
So, instead of suffering through leg day on day 1 of your period, you’ll have already organized your workouts so you don’t have to deadlift with cramps.
Instead of picking a fight with your best friend over canceled plans, you’ll give yourself time to evaluate whether this level of frustration is how you actually feel.
Once you know your patterns you are no longer a slave to your period problems.
Not only that, you’ll recognize these period problems as signals that your period is on the way. Gone are the days of being surprised by your period. You’re in control now.
Want more information about tracking your cycle, fitness tips, and nutrition hacks? Read these DWL favorites: Snacks on Deck: Everything You Need to Know about Eating Before A Workout, Workout Wednesday: The AMRAP Workout, Are You In Tune With Your Body?: A Guide to Menstrual Cycle Energy Levels
