Tips to Manage PMS, Menopause, and Fertility Changes
As women, we all face the very real (and often frustrating) challenges of PMS, menopause-related issues, and fertility changes. The more we understand what's happening in our bodies, the less overwhelming these experiences can feel. Education is power, and knowing how to support yourself at each stage of your cycle can make all the difference. Each phase deserves a different kind of care, and learning how to work with your body—not against it—can help you feel more balanced, supported, and in control. The Wellness Concierge offers expert support to help you confidently navigate these natural transitions.
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Understanding the Four Phases of Your Cycle
Your menstrual cycle isn’t just about your period. It's a month-long rhythm made up of four unique phases. Each phase brings its own hormonal shifts, energy levels, and needs. Here’s a breakdown:
Menstrual Phase (Days 1–5) – Your Period: This phase starts on the first day of your period. Hormones like estrogen and progesterone are at their lowest, so you might feel tired, crampy, or off. This is a time for rest, nourishment, and going easy on yourself. To help support this phase, prioritize sleep, eat iron-rich foods, and engage in gentle movement (as opposed to rigorous exercise) like stretching or walking.
Follicular Phase (Days 6–14): After your period, estrogen begins to rise again and your energy picks up. This is often when you feel most clear-headed, inspired, and ready to take on new things both physically and mentally.
Ovulation Phase (Around Day 14): At the midpoint of your cycle, your body releases an egg. Estrogen peaks and testosterone gives you a boost too. You’ll likely feel confident, attractive, and vibrant. This is your most fertile window if you're tracking for pregnancy.
Luteal Phase (Days 15–28): After ovulation, progesterone rises. Some women feel calm and grounded here, but for others, this is when PMS kicks in. Mood swings, bloating, cravings, and fatigue are common. To support this phase, get sufficient sleep, hydrate, slow down if you’re body is telling you to, and practice stress-relieving habits like journaling, baths, or herbal teas.
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How to Manage PMS (Premenstrual Syndrome)
In the days leading up to your period, it’s common to feel unlike yourself and more emotional, bloated, tired, or on edge. These symptoms are all tied to hormonal fluctuations and make up what’s known as PMS. While it can be frustrating to have to go through this every month, there are some basic approaches to help manage PMS that can make a big difference. Start by tracking your cycle. Knowing when PMS is likely to hit helps you prepare and plan both physically and emotionally. Staying active, even with a short walk or light stretching, can ease cramps and boost your mood. It’s also a good time to be mindful of what you’re consuming. Caffeine and sugar can make anxiety and irritability worse, so try balancing your meals with plenty of whole foods, healthy fats, and complex carbs to keep blood sugar steady.
How to Manage Menopause-Related Issues
Menopause marks a major shift in a woman’s life that typically happens between ages 45 and 55. Menopause itself is only one date on the calendar: the day upon which you’ve gone one full year without a period. Prior to that, the female body is in perimenopause; afterward, it’s in postmenopause. Taken together, this entire transition, which can last well over a decade, typically carries with it a bundle of uncomfortable symptoms, including but not limited to hot flashes, night sweats, mood swings, and changes in sleep or energy levels.
Although this sounds scary, it doesn’t have to be something to dread. First of all, not all women experience the same symptoms and certainly not at the same levels. It truly is an individual journey that professionals can help you navigate with many different types of hormonal options.
But for all women, the right resources and tools can transform this transition into a time of renewal and empowerment. Apart from medicinal aids, you can make small but meaningful lifestyle adjustments that can go a long way toward regaining your emotional balance and restoring your psychic energy. Staying hydrated helps with everything from hot flashes to energy dips. Dressing in layers gives you flexibility when those temperature swings strike. Natural remedies like lavender and peppermint oils can have a calming effect. And movement is just as important to help manage menopause as it is at any other point in your body’s lifespan—not just to help with weight maintenance, but to keep your bones strong, your muscle mass in check, and your body agile.
How to Manage Fertility Changes
Fertility naturally begins to decline as we age, particularly during the perimenopausal years. You might notice irregular cycles, fluctuating energy, or mood changes. For some women, this time can bring about stress or uncertainty, especially if you’re trying to conceive. The first step to manage fertility changes is tuning in to your body. Using ovulation tracking apps like Natural Cycles will help you better understand your unique cycle and identify patterns. Aiming for a healthy body weight, neither too low nor too high, can also help regulate hormones and support reproductive health.
Navigating the Changes
As women, our bodies are constantly evolving, and with that comes change. Whether you're managing monthly PMS, crossing the menopause bridge, or navigating fertility changes, it's important to give yourself grace. These transitions aren’t always easy, but they are natural. The more you listen to your body and respond with care, the more empowered and grounded you’ll feel. And know you’re not alone—every woman who has ever and will ever live is a fellow companion on this lifetime journey, and we all deserve to feel supported, informed, and cared for every step of the way. If you’re looking for personalized support, The Wellness Concierge offers tailored guidance to help you feel your best through every stage of womanhood.
