PMS: All About Premenstrual Syndrome (PMS)

Premenstrual syndrome (PMS) refers to a mix of physical and emotional signs that numerous women experience post-ovulation and prior to the onset of their menstrual cycle. Premenstrual syndrome encompasses a variety of symptoms that appear prior to menstruation. These symptoms can be predominantly physical (such as swelling, tiredness, and so on), emotional (including moodiness, unhappiness, and so on), or a mix of the two.

Health professionals and doctors say that PMS occurs in the days following ovulation as a result of a significant drop in estrogen and progesterone levels if pregnancy has not occurred. Again when hormone levels start to increase, PMS symptoms typically subside within a few days after the woman’s period. Understanding the causes, symptoms, and ways to deal with PMS is important to reduce the anxiety and stress related to PMS. 

This article discusses the causes, symptoms, treatment, and ways to tackle Premenstrual syndrome. 

What causes PMS?

PMS occurs as a result of fluctuating hormone levels, specifically estrogen, and progesterone. These hormones naturally vary throughout a woman’s menstrual cycle. A decrease in estrogen can cause the release of norepinephrine, which in turn leads to a reduction in dopamine, acetylcholine, and serotonin production. All these hormones are essential to keep one stress-free. This shift can cause sleep disturbances and contribute to a low or depressed mood.

Women that already have other mental health issues, such as depression or anxiety, might increase the likelihood of experiencing PMS or premenstrual dysphoric disorder (PMDD), a more intense version of PMS.

Also, a family history of PMS, bipolar disorder, or depression, including postpartum depression, can further heighten this risk.

Moreover, certain lifestyle choices can impact the severity of PMS symptoms. For instance, activities such as smoking, no physical activity, poor sleep, fat and sugar-rich diets, etc., can exacerbate PMS symptoms. 

Symptoms of Premenstrual Syndrome (PMS)

Almost every woman experiences symptoms before their menstrual period. The symptoms vary for each woman, but the most frequently observed ones are:

Physical Symptoms of PMS:

• Fatigue or difficulty in sleeping
• Headaches
• Abdominal pain
• Muscle pain
• Alterations in appetite and desire for specific food
• Retaining water and a bloated sensation
• Modifications in skin or hair appearance
• Soreness or tenderness in the breasts
• Low tolerance for noise

Emotional symptoms of PMS: 

• Emotional fluctuations
• Nervousness
• Confusion
• Restlessness
• Irritability, or grumpiness
• Getting distressed, anxious, or emotional
• Variations in sexual desire.
• Experiencing anxiety, sorrow, or depression.
• Mental cloudiness or difficulty focusing.
• Reduced enthusiasm for various activities.
• Anger and agitation

How to Fight PMS? 

To alleviate pain and tackle the physical, behavioral, and emotional symptoms associated with PMS, consider adjusting your lifestyle. The following suggestions can improve your overall well-being and potentially reduce some PMS-related discomforts: 

• Incorporate aerobic exercise: Engaging in physical activities can help mitigate symptoms like depression, lack of focus, and exhaustion.
• Opt for nutritious food options:  Reducing your intake of caffeine, salt, and sugar two weeks before your period might help diminish numerous PMS symptoms. PMS is connected to reduced amounts of specific nutrients in your food intake. Discover more about proper nutrition, vitamins, and minerals in your diet. 
• Use Natural Supplements: Using natural supplements like Calcium, Vitamin B6, Magnesium, etc., can enhance relief from PMS symptoms.
• User Herbal Remedies: Natural treatments with herbs like evening primrose oil, black cohosh, Ashwagandha, Turmeric, and ginger can help reduce PMS symptoms owing to their medical properties as natural stress relievers. 
• Refrain from smoking:  Female smokers experience more frequent and severe PMS symptoms compared to non-smokers. Avoid smoking as much as possible.
• Add physical activity to your routine: Engaging in moderate cardiovascular exercises (such as jogging, brisk walking, biking, or swimming) for half an hour daily can help reduce stress and enhance your mood. 
• Limit Caffeine: Limit caffeine and alcohol consumption two weeks prior to your period.
• Distribute Meals: During menstruation, opt for six smaller meals per day as opposed to three larger ones. Healthful eating benefits both your mood and digestion. Evenly distributing your meals can prevent digestive issues like constipation.
• Sufficient rest: Ensure that apart from at least eight hours of sleep per night, you are also getting sufficient rest during the day. 
• Ensure you get sufficient sleep: Aim to sleep for approximately eight hours each night. Insufficient sleep is connected to depression and anxiety that trigger PMS-related mood swings.
• Discover effective methods to manage stress: Engage in conversations with friends, find relief through yoga, massage, or meditation, and keep stress under control.

Medical Treatment for PMS 

While mild to moderate symptoms can be relieved by lifestyle or dietary adjustments, more severe symptoms that impact your daily life need seeking medical attention. The treatment provided will be based on the intensity of your symptoms. For particularly severe cases, your ob-gyn might suggest the use of medication.

Your Doctor may prescribe hormonal and non-hormonal premenstrual syndrome treatments based on the severity of your symptoms: 

Hormonal Treatment: 

• Combined oral contraceptive pill: Stops ovulation and reduces hormonal fluctuations
• Estrogen patches and implants: Extra estrogen suppresses ovulation and hormonal fluctuations
• Intra-uterine system (IUS): Releases a low dose of progestogen to improve PMS and reduce heavy periods
• Luteinizing hormone-releasing hormone (LHRH): Temporarily switch off ovaries, reserved for severe cases.
• Gonadotropin-releasing hormone: Prevents ovulation but can cause menopausal side effects and is reserved for severe cases.

Non-Hormonal Treatment: 

• Selective Serotonin Re-uptake Inhibitors (SSRIs): Has demonstrated success in reducing fatigue, enhancing mood, and addressing food-related concerns.
• Diuretics (water tablets): such as Spironolactone, may assist in diminishing premenstrual swelling, sore breasts, and weight increase
• Cognitive-behavioral therapy (CBT): can provide support in identifying improved strategies for managing premenstrual discomforts.

Conclusion: 

Premenstrual syndrome (PMS) is common, impacting numerous females with its symptoms. Engaging in consistent physical activity and utilizing stress-relief methods serve as affordable and effective treatment choices for women experiencing mild premenstrual symptoms. You can also use medically backed devices such as the period pain relief device by Welme to get rid of painful periods. For more severe cases, it is advisable to seek medical help.