Alright, ladies, let’s talk about something that affects a whole lot of us – Premenstrual Syndrome, or PMS. You know those days leading up to your period when everything seems a bit off? Yeah, that’s what we’re diving into.
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What is Premenstrual Syndrome
Picture this: you’re on your monthly period journey, and suddenly, your body decides to throw a curveball your way. That’s PMS for you!
Premenstrual Syndrome or PMS is a set of physical, psychological, and behavioural symptoms that affect around 75% of women at some point between one day to two weeks before their monthly period starts. Yes, that’s around 3 out of 4 women who have experienced some form of premenstrual syndrome.
PMS usually pops up after ovulation and sticks around until your period arrives.
How early can PMS start?
Typically, PMS symptoms can commence as early as 14 days before the start of your menstrual period, and they typically subside within a few days after menstruation begins. However, in some cases, these symptoms may persist until day 7 of your menstrual cycle
What Causes PMS
The exact cause of PMS is still unknown, but researchers have identified several factors that may contribute to its development.
One factor is the cyclic changes in hormones that occur during the menstrual cycle. Signs and symptoms of premenstrual syndrome tend to change with hormonal fluctuations and often disappear during pregnancy and menopause. These hormonal shifts can lead to various physical and emotional changes, such as mood swings, breast tenderness, and food cravings.
Another contributing factor is the chemical changes that take place in the brain. Fluctuations in serotonin, a neurotransmitter responsible for regulating mood, are thought to trigger PMS symptoms. Insufficient levels of serotonin may contribute to premenstrual depression, fatigue, sleep problems, and food cravings.
It’s worth noting that some women with severe PMS might also have undiagnosed depression, although depression alone does not cause all PMS symptoms.
Although PMS symptoms can vary in intensity from woman to woman, lifestyle changes and appropriate treatments can help manage these symptoms effectively.
PMS Symptoms
Image Source: iStock
So, why the huge flack on premenstrual syndrome? It’s because it does not only affect us physically but also messes with our emotions when it comes.
Let’s start with the physical symptoms of premenstrual syndrome:
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Swollen or tender breasts
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Constipation or diarrhoea
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Bloating or a gassy feeling
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Acne breakouts
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Cramping
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Headache or backache
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Clumsiness
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Lower tolerance for noise or light
Meanwhile, emotional symptoms of PMS include:
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Irritability or hostile behaviour
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Feeling tired
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Sleep problems (sleeping too much or too little)
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Appetite changes or food cravings
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Trouble with concentration or memory
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Tension or anxiety
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Depression, feelings of sadness, or crying spells
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Mood swings
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Less interest in sex
Although PMS symptoms can vary in intensity from woman to woman, lifestyle changes and appropriate treatments can help manage these symptoms effectively.
PMDD
For some individuals, PMS can be severe enough to interfere with daily life, leading to a condition known as premenstrual dysphoric disorder (PMDD), affecting about 5% of those with PMS.
PMDD shares some symptoms with PMS but is more severe and requires medical attention.
Image Source: iStock
Spotting Before Period
Spotting before your period is a common occurrence and is generally harmless. It refers to light vaginal bleeding that happens outside of your regular menstrual cycle. This spotting may have several causes, including hormonal changes, implantation bleeding during early pregnancy, birth control usage, ovulation, perimenopause, and even stress.
While most cases of spotting are not concerning, it is essential to be aware of potential signs of more serious conditions, such as certain cancers, pelvic inflammatory disease, or polycystic ovary syndrome.
If you experience spotting alongside fever, dizziness, abdominal pain, heavy bleeding, or pelvic pain, it’s essential to seek medical attention promptly. If you’re unsure about the cause of your spotting, it’s best to consult a doctor for proper evaluation and diagnosis.
Does PMS Change with Age?
Are you hoping that PMS gets better with age? Well, you’re not alone, sister.
PMS symptoms are generally experienced during the reproductive years and can change with age. But sorry to disappoint you, these symptoms can actually get worse as you reach your late 30s or 40s and approach menopause or perimenopause.
Can PMS Be Diagnosed
There’s no magic test to say you have premenstrual syndrome. It’s more like connecting the dots between your symptoms and your menstrual cycle. But keeping a diary and monitoring when these symptoms start and end might help your doctor figure it out.
Also, if you feel that you are unable to manage your premenstrual syndrome with lifestyle changes and the symptoms of PMS are affecting your health and daily activities, it’s a sign that you need to consult with a gynaecologist.
Image Source: iStock
Does PMS Affect Other Health Problems
About half of women seeking relief from PMS also experience other health problems that may worsen in the time before their menstrual period. These health problems share common symptoms with PMS and include:
- Depression and anxiety disorders, which are the most frequently overlapping conditions. The symptoms of depression and anxiety are similar to those of PMS and may intensify before or during the menstrual period.
- Additionally, women with myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS) often report worsened symptoms just before their period, and studies suggest that women with ME/CFS may also be more prone to heavy menstrual bleeding and early menopause.
- Irritable bowel syndrome (IBS) is another health issue that may worsen right before the period, causing cramping, bloating, and gas. Moreover, women with bladder pain syndrome are more likely to experience painful cramps during PMS.
- PMS might also exacerbate some health problems such as asthma, allergies, and migraines.
PMS or Pregnancy
When you’re feeling crampy and tired, and your period is almost due, it can be challenging to distinguish between PMS and early pregnancy symptoms. The only definitive way to know is if your period arrives shortly after, or you confirm your pregnancy with a positive test.
However, there are subtle differences that can offer additional clues. Headaches, fatigue, mood changes, gastrointestinal issues, bloating, breast/nipple changes, and pain (cramping/backache) can be experienced in both PMS and early pregnancy. Nausea, appetite changes, frequent urination, and acne are also common symptoms.
If you suspect pregnancy and are experiencing PMS-like symptoms, consider taking an early-detection pregnancy test or consult with your healthcare provider if symptoms persist or your period is late.
Home Remedies for Premenstrual Syndrome
Alright, ladies, we’re in this together, and there are some things you can do at home to ease PMS blues.
1. Stay Hydrated: Drinking plenty of water is essential for overall health, including during PMS. Staying hydrated can help reduce bloating and fluid retention, which are common symptoms of PMS.
2. Limit Caffeine Intake: While it may be tempting to reach for that extra cup of coffee, caffeine can exacerbate PMS symptoms like irritability and breast tenderness. Try limiting caffeine intake during the premenstrual phase to reduce these effects.
3. Consume a Nutritionally Balanced Diet: A healthy diet is crucial for managing PMS. Include whole grains and high-fibre foods like fruits and vegetables, which provide essential vitamins and minerals that support your body during this time.
4. Reduce Intake of Sugary, Fatty, or Salty Foods: Highly processed and salty foods can worsen bloating and mood swings during PMS. Opt for healthier snacks like nuts, seeds, and low-sugar fruits to curb cravings.
5. Ensure Sufficient Calcium Intake: Calcium has been shown to alleviate PMS symptoms. Include dairy products, leafy greens, and fortified foods in your diet to meet your calcium needs.
6. Engage in Regular Aerobic Exercises: Regular physical activity can significantly improve PMS symptoms. Aim for 30-60 minutes of moderate-intensity aerobic exercises, like brisk walking or swimming, 4-6 times a week to boost your mood and energy levels.
7. Get Adequate Sleep: Prioritize sleep during PMS as lack of rest can exacerbate mood swings and fatigue. Aim for 7-9 hours of quality sleep each night.
8. Learn Effective Stress Management Techniques: Stress can amplify PMS symptoms, so practice relaxation techniques such as yoga, meditation, or deep breathing to reduce stress levels.
9. Avoid Excessive Alcohol Consumption: While alcohol may temporarily alleviate stress, excessive consumption can worsen PMS symptoms. Limit your alcohol intake during this time.
Remember, every woman’s experience with PMS is different, so it’s essential to find the remedies that work best for you. These home remedies, along with a healthy lifestyle, can contribute to a smoother PMS experience and improve your overall well-being. Always consult a healthcare professional if you have severe or persistent PMS symptoms.
In a nutshell, PMS is a common thing, affecting a bunch of us ladies out there. While it might not be a walk in the park, there are ways to handle it and make life a little smoother. Take care, and remember – we got this!
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