[Mini] PMS & Your Career | Ep. 101

We dive deep into how workplace factors might be worsening your PMS symptoms and offer practical solutions for busy professionals to reclaim their full month and eliminate that "caution tape" week.

• PMS symptoms like bloating, anxiety, headaches, and mood swings typically occur the week before your period and should alleviate shortly after it begins
• Work-related stress (both mental and physical) can significantly exacerbate PMS symptoms through hormonal disruption
• Daily bowel movements are critical for eliminating estrogen metabolites - when traveling, prioritize hydration and fiber intake
• Planning meals ahead when traveling for work is essential - avoid relying on processed foods and continental breakfasts
• Adaptogens like reishi, ashwagandha and rhodiola can help support your body's stress response, especially during work travel
• Creating a specific action plan and following it consistently is key - give changes at least three months to show results

Cymbiotika adaptogen supplement: Golden Mind packets

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Chapters

• 0:00 Introduction to PMS in Corporate Life
• 2:30 Stress Impact on Hormonal Balance
• 7:20 Daily Bowel Movements and Estrogen
• 9:01 Meal Planning While Traveling
• 12:20 Action Steps and Episode Closing

Transcript

Speaker 1: 0:47

Hey team, welcome to episode 101 of I'm Hormonal. I'm your host, bridget Walton, and today we are going to be talking about PMS again, what you can do about it. I know that a lot of you listening are gals who are working in corporate America. Working in corporate insert name of country that you live in. You are on the go, life is busy, and so I thought it would be a great extension of this week's earlier episode, where I talked in greater depth about PMS, to talk in this episode about specifically ways that work could be contributing to your PMS, so you can just really zoom in and say all right, I have a good understanding of how I can support my body so that I have an easier cycle, so I don't have to have this caution tape around this week out of my month, and that's what I want for you. So why don't we go ahead and dive in? Let's kick it off with a just brief refresher that if you are experiencing PMS premenstrual symptoms that is going to be symptoms like bloating, anxiety, headaches, irritability, mood swings, those sorts of symptoms that come along in that week before your period. They should alleviate shortly after your period begins. So I say that to say if you are trying to problem solve for something going on that is outside of that window, that is outside of that week or 10 days before your period starts. What I'm talking about here might not be 1 million percent transferable. So just something to keep in mind as you are troubleshooting.

Speaker 1: 2:30

Now the first thing I want to talk about, first of three, is stress, because when stress levels are high, as sometimes they are, when we have these work deadlines, we have these big projects, we have these expectations, especially when we are traveling and on the go moving, moving, moving for work stress levels can be a little bit higher. And, of course, when we are talking about stress, we're thinking of the mental and emotional stress, but there's also the physical stress. The physical stress on your body of moving or the lack of sleep Could be stress on your body through eating different foods that are a little bit more irritating. Or I don't know about you, but when I was traveling for work a lot or going to different conferences, there was always free alcohol and I was drinking some vino because, well, because vino is tasty, but I'm like I don't need to be drinking this vino. This is not good for my body. This is a source of stress on my body. Maybe you feel the same way, so that's all to say. When stress levels are high, that's absolutely a factor in exacerbating your PMS symptoms.

Speaker 1: 3:43

So quitting your job probably isn't like the best first option. That's not what I'm suggesting, but can you, is there any way that you can Sit down, do a little audit of the stress that is present for you at work, at home, in your relationship, in any other facet of life that is relevant for you, and make a little plan for what you can eliminate, what you can even just strike from your mental to-do list, because it doesn't have to be there, or what can you get help from, whether it's from your partner, from a babysitter, from a therapist, from a trainer, from somebody who's going to exercise with you and be your accountability there. You have so many options on how you can mitigate that stress. I know that's way easier said than done, but starting to take some baby steps is where you got to start sometimes. The other thing I want you to focus on, especially during times of stress, or acute stress, I guess, is what I'm thinking Maybe while you are on the road for work, for example, focusing on eating well and nourishing your body, ideally with whole foods, ideally getting like a little bit of a variety. Hopefully you're not just relying on the processed foods. I'll talk about this a little bit more for number three. But I just think, especially during times of stress, when your body is using up its resources of electrolytes and more, it's going to be really important for you to send these signals of safety to your body and in some part that's through food. You can also just make sure that before you head out for your trip, you're packing some exercise clothes so you can check out the gym or you can even just go for a little walk around a couple of blocks. Just get your body moving in a gentle way. And, as always, prioritizing your sleep. It's so important. How can you make sure that, no matter what's going on, you are really prioritizing your sleep? It's not just something that happens at the end of the day, it's a really essential and important component of your life and your health, especially as it relates to stress and therefore, as it relates to PMS. If that's part of the picture for you.

Speaker 1: 6:08

Two other thoughts, or really one other thought as it relates to stress. If it makes the most sense for you to incorporate some adaptogens into your diet, then maybe that's one of the most attainable ways for you to support your stress. Adaptogens are different types of plants or herbs that can help to support your HPA access or, in short, helps to support your adrenal glands and overall, how your body is navigating stress. Some adaptogens that might be familiar to you could be reishi or ashwagandha or rhodiola. There are an array of different mushrooms that you may have heard of that are in like mud water or other kind of, but chagachino is one that I like, and I'll put a link in the show notes too for Symbiotica's Golden Mind packets Super easy to travel with. A lot of times when I travel, I bring Symbiotica packets. They're so convenient, and so that could be an easy way, too, to just throw some of these packets in your bag. You've got some adaptogens to help support your body while you were on the move and away from home. So stress was the first topic that we just covered.

Speaker 1: 7:20

The second topic that I really want to zoom in on and I regret saying that, which you'll know why in a second is because bowel movements are so important. Daily bowel movements are important for eliminating estrogen metabolites. Right, if you haven't listened to the earlier episode this week. Check that out after you're done here. But let me expand a little bit on that, because once your body uses up the estrogen metabolites as if it could use it all up at the same time Once your body uses up some of its estrogen and it's going through the process of filtering it out, metabolizing it and eliminating it eliminating it man guys, I'm talking a little bit too fast, huh? Let me slow down. In the process of eliminating estrogen metabolites, a lot of those metabolites are excreted through your stool. If you're not having regular daily bowel movements, then there is the chance for some of those metabolites to come back into circulation in your system, which is resulting in higher levels of estrogen. It's oftentimes, when estrogen is higher your estrogen is outweighing the progesterone in your system that you have PMS symptoms. So that's why this is important.

Speaker 1: 8:41

Now, if you are on the road, then you're going to want to focus on one, making sure that you're hydrating. And two, how can you get a variety of plants and fiber? Or is there something that you can take with you, like magnesium or some smooth move tea, something else that can help to keep you regular? All right, my friend. The third and final area that I want to focus on for today is just the fact that when you are on the move for work, you are oftentimes eating processed foods and on the go or at least that was how I was when I was traveling a lot for my sales role you are just like, okay, let me run from this meeting to this meeting and let me just grab whatever I can.

Speaker 1: 9:24

Let me run by Starbucks, let me run by Subway, let me run by whatever it is for you. I know you've got something top of mind. I would encourage you to take a couple minutes. Maybe it's on your flight to wherever you're going, maybe it's just through whatever your normal meeting planning process is, or while you're packing your bag, packing your car to leave, but take a couple of minutes to really thoughtfully put together a list of food, whether it's a restaurant or a grocery store that you'd want to go to, make a list of places that are good options for you. Make this on a note on your phone, write this down and print it out, or put it in your planner whatever works for you, you will actually see it, actually reference it so that when you it in your planner, whatever works for you, or you will actually see it, actually reference it, so that when you are in that city or once you leave for the day of work, you don't have to actually plan those things. You're just going to be following the plan that you've already put together and you know already that doing the work ahead of time to plan, that's what's going to set you up for success. It's not like winging it at lunchtime or dinnertime when you're hungry. It's going in with a plan making sure that you are nourished and fueled, because that not only is going to help you feel the best, as it relates to PMS, but that's also going to help you to do your job better and focus more on what you are working on. And so it's overall like I just I could stay on the soapbox forever.

Speaker 1: 11:01

Nourishing your body intentionally and thoughtfully is so important for all areas of life. If you've listened to the podcast before, then you have probably heard this, but I love to. When I land somewhere, I get to the airport, I get my rental car, I just head to Whole Foods or another grocery store where I can get breakfast foods for each day that I will be traveling for. So, whether this is for vacation or this is for work, travel. I'm just not into the continental breakfast. That's not what my body needs to feel good. Those aren't the I mean, it's mostly processed foods, at least here in the United States. So I would totally encourage you to plan to head to the grocery store, grab some foods that are going to set you up for success throughout your day. Set your body up for success as it relates to your PMS and overall. You're just going to be feeling your best, and that's what I want for you. All in all, whatever works best for you, take what works, leave the rest. Come up with a plan Once this episode is over, take a minute, open up your notes app, put your thoughts together, but write down a specific plan that you want to follow for yourself and hold yourself accountable to it.

Speaker 1: 12:19

And if you are consistent with that plan and if you're feeling better, amazing job. If you have made it to the three month mark and you haven't seen the changes that you want to see, then at least you know okay, this is what I've tried, these are the changes that I've made, and I still need to do something different, but at least you have that context, that data going in when you are maybe deciding to work with somebody to get your hormones back in balance, or you want to get your hormones checked, or maybe it's just when you're problem solving with one of your girlfriends who's going through something similar. So I hope for you that your PMS is just disappearing cycle by cycle. If you have any questions about anything that I've talked about today, or you have any requests for upcoming episodes, you can always DM me on Instagram at Bridget Walton, or I would love for you to follow me there. That is really it for today, team.

Speaker 1: 13:15

Thank you again for listening to this episode number 101 of I'm Hormonal. I'm Bridget Walton and I will see you on the next one. If you loved today's episode and got something good out of it, make sure you subscribe so that these episodes show up automatically in your feed, no work needed on your side. Let's put it on autopilot. As always, I need to give you my reminder that the information I share with you here is for educational purposes only, and it should not be used as a replacement for medical advice or diagnosis. Now, if you are, on the other hand, in the market for some one-on-one support, then I would love for you to take me up on my offer for a free strategy call. You can find these links and more in the show notes.