Empowering Motherhood: 9 Tips to Conquer PMS and Thrive
(PMS) is an abbreviation for Premenstrual syndrome. It refers to physical and emotional symptoms that occur in the one to two weeks before a woman's period.
I didn't realise my PMS symptoms are quite bad that it affects my immediate ones. Until, recently, I try to be more aware of my ovulation cycle. So that, I can better acknowledge the emotions I am currently experiencing such as fatigue, stress, mood swing, energetic, productive etc. to be a more productive and striving Muslimah.
So, here are my 9 tips to combat PMS, the Muslimah way. Bismillah!
1. EAT RIGHT
وَكُلُوا مِمَّا رَزَقَكُمُ اللَّهُ حَلَالًا طَيِّبًا ۚ وَاتَّقُوا اللَّهَ الَّذِي أَنتُم بِهِ مُؤْمِنُونَ
"And eat of what Allah has provided for you [which is] lawful and good. And fear Allah, in whom you are believers." (Qur'an 5:88)
Generally, so as Muslims, we were taught by our beloved, Rasulullah s.a.w. to consume only Halal and good food. This means that it is very important to eat not only Halal but healthy food, which may lead us to be a more productive Muslim, in the eyes of Allah s.w.t..
Usually, day 14 - Ovulation date (when ovary releases an egg, if not fertilised, dissolves), mood swings may start to trigger. At this stage, try to adopt more awareness of what we eat.
Try begin increasing your food intake consisting Magnesium such as dark chocolate, spinach, almonds and avocado. And avoid sweet cravings, by all means, because it only triggers PMS to be worse. Benefits of Magnesium is such that it helps to reduce stress, prevent migraines and promotes healthy estrogen clearance (because during ovulation period, our estrogen level may drop).
Also, try and consider other PMS-friendly foods such as Low-Fat Yogurt (calcium), Salmon (Vitamin D), Broccoli (Vitamin A, C, B6 and E), Pumpkin Seeds (magnesium), Eggs (Vitamin D, B6 and E), Peanuts and Peanut Butter (Vitamin B6 and magnesium), Bananas (B6 and Potassium), Chamomile Tea (Calming Effect).
These conscious food choice has benefitted alot. Alhamdulillah! Thanks to my nutritionist!
2. EXERCISE
“Simply put, most people who are depressed have something wrong with their brain chemistry," says William Walsh, Ph.D., president of the Walsh Research Institute.
At Day 20, we may start to feel down, depressed and sluggish. Immediately, when we realise this feeling is coming. Remember to repeatedly recite, "La haw la wa la quwwata ill billahil aliyyil azim" to gain strength from Allah s.w.t.
Next, what we can do is tell ourself to fight this "emo" (nafs) us and do some workout. A good workout can help to relieve PMS symptoms. Exercise helps to stimulates the release of dopamine, norepinephrine, and serotonin. These brain chemicals play an important part in regulating our mood. It definitely can positively impact serotonin levels in our brain. Seriously!
Remember, the first step is the hardest. Once, we’ve overcome the first step, the subsequent steps will be in better flow. Biiznillah!
3. HYDRATE
يَا غُلاَمُ سَمِّ اللَّهَ، وَكُلْ بِيَمِينِكَ وَكُلْ مِمَّا يَلِيكَ
Umar ibn Abi Salamah said: "I was under the care of Allah's Messenger (ﷺ), and as my hand used to roam about in the dish he said to me: «Boy, mention the name of Allah, and eat with your right hand and eat from what is near to you» (Bukhari and Muslim).
Saying "Bismillah" before eating and drinking is definitely following the Sunnah of our beloved, Rasulullah s.a.w..
The general guideline is to keep track that we drink 8-10 glasses of water a day. Drink more water helps to ease the bloating. Also, it is important to cut back on caffeine. (yah, I know its hard). Or perhaps, during those days, maybe we can reduce the intake. And substitute with water as a beverage. This really helps to raise the energy level especially when we feel fatigue, days before menstruation.
4. PRACTICE GOOD SLEEP
وَجَعَلْنَا نَوْمَكُمْ سُبَاتًا. وَجَعَلْنَا اللَّيْلَ لِبَاسًا. وَجَعَلْنَا النَّهَارَ مَعَاشًا.
“And We have made your sleep as a thing for rest. And We have made the night as a covering (through its darkness), And We have made the day for livelihood” (Qur'an 78:9-11)
Imam Ibn Katheer r.a. said: i.e., among the signs is that which has been created for you of sleep by night and by day, in which you get rest and stillness, and exhaustion and tiredness are taken away; and wakefulness and striving for one’s livelihood have been ordained during the day. (Tafseer Ibn Katheer (6/310))
Allah s.w.t. has taught us to sleep and rest, in order to release exhaustion and tiredness. So that we can be more productive in striving our next day.
Practice good sleep hygiene to keep painful menstruation symptoms at bay. This involves going to bed at about the same time every night. Establish and stick to a nightly routine to give our body the signal that it's time for sleep.
The routine may involve things like switching off all screens or gadgets few hours before bed time, listening to the verses of Qur'an, enjoying a cup of chamomile tea, or taking a warm bath.
Although, catching up with netflix at night can be tempting. At those critical PMS moments, getting adequate sleep can be more beneficial for us. It helps promote overall health and to manage PMS.
5. CHECK YOUR CALENDAR
In Fiqh, there are three conditions must be met in order for blood to be considered menstruation (haidh):
Condition 1: The bleeding must last at least 24 hours. If the bleeding is intermittent, then the sum of all intermittent bleeding periods must add up to at least 24 hours.
Condition 2: The menstruation must not exceed 15 days, regardless of whether the bleeding is intermittent or continuous.
Condition 3: There must be at least 15 days of purity between two menstruations
Depending on women, some may experience PMS symptoms 7 to 10 days long.
Try to keep a menstrual diary for several cycles. This can be extremely helpful for us to understand our roller coaster of emotions. Also, try and keep track of the monthly menstruation days and dates. This is especially important in order to distinguish if the blood is haidh or istihadah.
6. REMEMBER ALLAH
الَّذِينَ آمَنُوا وَتَطْمَئِنُّ قُلُوبُهُم بِذِكْرِ اللَّهِ ۗ أَلَا بِذِكْرِ اللَّهِ تَطْمَئِنُّ الْقُلُوبُ
"Only in the remembrance of Allah is the peace of hearts!" (Qur'an 13:28)
Observing our daily words of remembrance of Allah (zikrullah), every morning and evening is very significant in our daily life. It is the best way to nourish and purify souls.
Zikr is like the food for soul and if one is not doing it on regular bases our soul starts to starve. Zikrullah is the source of strength for soul and it helps us to earn Allah’s s.w.t. pleasure and love.
And especially during menstruation, consistently remeber to recite our daily zikir!
7. SEEK HELP
وَاسْتَعِينُوا بِالصَّبْرِ وَالصَّلَاةِ ۚ وَإِنَّهَا لَكَبِيرَةٌ إِلَّا عَلَى الْخَاشِعِينَ
"And seek help through patience and prayer, and indeed, it is difficult except for the humbly submissive (to Allah)." (Qur'an 2:45)
In addition to make lots of du'a to Allah s.w.t. Try and reach our to your close ones. Pre-empt and inform them what they can do to help and what is appreciative in which they have been doing so.
8. ME-TIME
فَقُلْتُ اسْتَغْفِرُوا رَبَّكُمْ إِنَّهُ كَانَ غَفَّارًا. يُرْسِلِ السَّمَاءَ عَلَيْكُم مِّدْرَارًا. وَيُمْدِدْكُم بِأَمْوَالٍ وَبَنِينَ وَيَجْعَل لَّكُمْ جَنَّاتٍ وَيَجْعَل لَّكُمْ أَنْهَارًا.
"And said, 'Ask forgiveness of your Lord. Indeed, He is ever a Perpetual Forgiver. He will send [rain from] the sky upon you in [continuing] showers. And give you increase in wealth and children and provide for you gardens and provide for you rivers." (Qur'an 71: 10-12)
Whenever in distressed, recite a lot of Istighfar and Sayyidul Istighfar. This is a formula given by Allah s.w.t. onto those who are in hardships and difficulties.
So, put aside all matters (workloads, assignments, kids etc). Relax, have a breathe in and out, few times. And make a du'a to Allah s.w.t. to grant us the strength to overcome PMS.
9. LISTEN TO QUR'AN
وَإِذَا قُرِئَ الْقُرْآنُ فَاسْتَمِعُوا لَهُ وَأَنصِتُوا لَعَلَّكُمْ تُرْحَمُونَ
"So when the Qur'an is recited, then listen to it and pay attention that you may receive mercy." (Qur'an 7: 204)
We read Qur'an to achieve the light of life’s way as our guidance. It is known that Qur'an brings many kinds of benefits in life including for the health benefits as well such as promotes brain's capability, removes body toxins and boosts concentration.
Especially, during menstruation, Qur'an is a main source of peace at heart.
In summary, here is a very good short video on the first step to understand woman's period in just 2 minutes. Enjoy!
https://www.youtube.com/watch?v=WOi2Bwvp6hw
Rooting for you, mommy!
