What are the most effective ways to manage PMS symptoms. How can diet and exercise impact premenstrual syndrome. Which supplements may help alleviate PMS discomfort. When should you seek medical help for severe PMS symptoms.

Understanding Premenstrual Syndrome (PMS)

Premenstrual Syndrome, commonly known as PMS, affects millions of women worldwide. It’s characterized by a range of physical and emotional symptoms that occur in the days leading up to menstruation. While many women experience mild premenstrual symptoms, a smaller percentage face more severe issues that can significantly impact their daily lives.

Dr. Page Animadu, an obstetrician/gynecologist at Henry Ford Health, explains, “True premenstrual syndrome, or PMS, describes emotional and physical changes in the days leading up to a woman’s period that interfere with her ability to perform daily activities. While many women have premenstrual symptoms, only about 3 to 8% experience symptoms that are so severe that they can’t perform daily activities.”

The Menstrual Cycle Phases

To better understand PMS, it’s crucial to grasp the phases of the menstrual cycle. Typically described as a 28-day cycle, it consists of four distinct phases:

1. Menstrual phase: Days 1-5
2. Follicular phase: Days 6-13
3. Ovulation: Days 14-16
4. Luteal phase: Days 16-28

PMS occurs during the luteal phase, caused by fluctuating hormone levels. As women approach menstruation, they may experience a progression of symptoms, including fatigue, irritability, and difficulty concentrating.

Common PMS Symptoms

PMS can manifest in various ways, affecting both physical and emotional well-being. Some of the most common symptoms include:

• Swollen or tender breasts
• Constipation or diarrhea
• Bloating
• Cramping
• Headaches
• Mood swings
• Fatigue
• Difficulty concentrating

The Role of Hormones in PMS

PMS is intricately linked to hormonal fluctuations throughout the menstrual cycle. During the luteal phase, the body experiences a surge in hormones like estrogen and progesterone, followed by a sudden drop. This hormonal rollercoaster can lead to a decrease in the production of feel-good hormones such as serotonin.

Dr. Animadu reassures women experiencing PMS, stating, “Women need to be assured that nothing is wrong with them; they’re just experiencing a physiological response to the drop in hormones that cause joy and happiness.”

Nutritional Strategies for Managing PMS

One of the most effective ways to manage PMS symptoms is through dietary modifications. A balanced diet can significantly reduce the severity of premenstrual symptoms and improve overall well-being.

Foods to Include

To alleviate PMS symptoms, consider incorporating the following foods into your diet:

• Fruits and vegetables (especially leafy greens)
• Legumes
• Whole grains
• Healthy fats (omega-3s and omega-6s)

Foods to Limit

Certain foods may exacerbate PMS symptoms and should be consumed in moderation:

• Processed foods
• Saturated fats
• Excessive salt
• Caffeine
• Alcohol

Dr. Animadu advises, “Processed foods can make you feel bloated.” If you’re unsure about your nutritional needs, consider consulting a registered dietitian to help optimize your diet for PMS management.

The Impact of Exercise on PMS Symptoms

Regular physical activity can play a crucial role in managing PMS symptoms. Exercise offers numerous benefits that can help alleviate both physical and emotional discomfort associated with premenstrual syndrome.

Benefits of Exercise for PMS

• Mood enhancement: Physical activity stimulates the production of endorphins, which can help combat mood swings and irritability.
• Increased energy: Regular exercise can boost energy levels, counteracting PMS-related fatigue.
• Stress reduction: Physical activity is a proven stress-reliever, which can be particularly beneficial during the premenstrual period.
• Improved sleep: Exercise can promote better sleep quality, addressing insomnia often associated with PMS.
• Pain relief: Certain exercises can help alleviate cramps and other physical discomforts.

Recommended Exercises for PMS Relief

Consider incorporating the following types of exercise into your routine to manage PMS symptoms:

1. Aerobic activities: Walking, jogging, cycling, or swimming can help boost mood and energy levels.
2. Yoga: Gentle stretching and mindfulness practices can reduce stress and alleviate physical discomfort.
3. Strength training: Light to moderate strength exercises can improve overall well-being and body image.
4. Pilates: This low-impact exercise can help strengthen core muscles and reduce bloating.

Remember to listen to your body and adjust your exercise routine as needed during different phases of your menstrual cycle.

The Importance of Sleep in Managing PMS

Adequate sleep is crucial for managing PMS symptoms effectively. During the premenstrual period, many women experience sleep disturbances, which can exacerbate other symptoms such as mood swings and fatigue.

Dr. Animadu emphasizes the importance of additional rest during this time: “If you usually need seven hours of sleep each night, try to get eight. When you’re tired, it’s more difficult to concentrate and you can become more easily agitated.”

Tips for Improving Sleep Quality During PMS

• Maintain a consistent sleep schedule, even on weekends.
• Create a relaxing bedtime routine to signal your body it’s time to wind down.
• Avoid caffeine, alcohol, and large meals close to bedtime.
• Ensure your sleeping environment is cool, quiet, and dark.
• Limit screen time before bed, as blue light can interfere with sleep patterns.
• Consider using relaxation techniques such as deep breathing or meditation to promote better sleep.

Supplements and Natural Remedies for PMS Relief

While a balanced diet should be the primary source of nutrients, certain supplements may help alleviate PMS symptoms. However, it’s crucial to consult with a healthcare professional before starting any new supplement regimen.

Potentially Beneficial Supplements for PMS

• Vitamin B6: May help boost energy levels and mood.
• Vitamin D: Can potentially alleviate mood-related symptoms.
• Magnesium: May help reduce PMS-induced headaches and cramps.
• Calcium: Some studies suggest it may help with mood swings and physical symptoms.
• Omega-3 fatty acids: May help reduce inflammation and improve mood.

Dr. Animadu notes, “Unfortunately, there’s not a one-size-fits-all nutrient mix to help alleviate PMS. But there are a plethora of nutrients that can make a difference.”

Herbal Remedies

Some women find relief from PMS symptoms through herbal remedies. While scientific evidence is limited, some commonly used herbs include:

• Chasteberry (Vitex agnus-castus)
• Evening primrose oil
• Ginkgo biloba
• St. John’s Wort (caution: may interact with certain medications)

Always consult with a healthcare provider before using herbal remedies, as they can interact with medications and may not be suitable for everyone.

Stress Management and Relaxation Techniques for PMS

Stress can exacerbate PMS symptoms, making it crucial to incorporate stress management and relaxation techniques into your routine. These practices can help alleviate both physical and emotional discomfort associated with premenstrual syndrome.

Effective Relaxation Techniques for PMS Relief

1. Deep breathing exercises: Promote relaxation and reduce anxiety.
2. Progressive muscle relaxation: Help relieve physical tension and promote overall relaxation.
3. Mindfulness meditation: Can improve mood and reduce stress.
4. Yoga: Combines physical activity with mindfulness for comprehensive relief.
5. Aromatherapy: Certain essential oils may help alleviate symptoms and promote relaxation.

Physical Comfort Measures

For physical symptoms such as cramps and muscle tension, consider the following remedies:

• Applying a heating pad to the lower abdomen
• Taking a warm bath
• Gentle massage with essential oils
• Light stretching exercises

Dr. Animadu advises, “The key is to find what works for you and stick with it.”

When to Seek Medical Help for PMS

While lifestyle changes are often the first line of defense against PMS, some women may require additional medical intervention. If you find that your PMS symptoms significantly impact your daily life despite implementing self-care strategies, it’s important to consult with a healthcare provider.

Signs You Should Consult a Doctor

• Severe mood swings that interfere with relationships or work
• Debilitating physical symptoms that affect your ability to function
• Symptoms of depression, including thoughts of self-harm
• PMS symptoms that worsen over time
• Inability to manage symptoms with lifestyle changes alone

Medical Treatment Options for PMS

Your healthcare provider may recommend various treatment options based on your specific symptoms and medical history. These may include:

1. Hormonal contraceptives: Dr. Animadu notes, “Combined oral contraception (birth control), including estrogen and progestin, can help alleviate PMS symptoms.”
2. Antidepressants: These may be prescribed either continuously or only during the luteal phase of the menstrual cycle.
3. Diuretics: To help with bloating and water retention.
4. Pain relievers: For managing cramps and headaches.
5. Cognitive-behavioral therapy: To address mood-related symptoms.

Premenstrual Dysphoric Disorder (PMDD)

It’s important to note that some women experience a more severe form of PMS called Premenstrual Dysphoric Disorder (PMDD). PMDD can cause intense mood changes and physical symptoms that significantly disrupt daily life. If you suspect you may have PMDD, it’s crucial to seek professional medical advice for proper diagnosis and treatment.

Managing PMS effectively often requires a multi-faceted approach, combining lifestyle modifications, stress management techniques, and, when necessary, medical interventions. By understanding your body’s unique needs and working closely with healthcare professionals, you can develop a personalized strategy to minimize the impact of PMS on your life and well-being.

5 Steps For Relieving Your PMS Symptoms | Henry Ford Health

In the days before menstruation begins, many women navigate body aches, cramps, mood swings, even constipation and diarrhea. A subset of women have premenstrual symptoms so severe that they interfere with daily life.

“True premenstrual syndrome, or PMS, describes emotional and physical changes in the days leading up to a woman’s period that interfere with her ability to perform daily activities,” says Page Animadu, M.D., an obstetrician/gynecologist at Henry Ford Health. “So while many women have premenstrual symptoms, only about 3 to 8% experience symptoms that are so severe that they can’t perform daily activities.”

Premenstrual Syndrome Explained

The menstrual cycle is typically described as a 28-day cycle with four phases. Each phase requires a woman’s body to produce different hormones, each of which comes with its own set of physical and emotional changes.

Here’s how the phases break down:

• Menstrual phase: Days 1–5
• Follicular phase: Days 6–13
• Ovulation: Days 14–16
• Luteal phase: Days 16–28

PMS is a syndrome caused by changing hormone levels during the luteal phase. After ovulation, women may feel tired, cranky and off-kilter. Those symptoms progress as you get closer to menstruation.

“Sometimes women are so fatigued they aren’t able to work or even concentrate,” Dr. Animadu says.

Symptoms include:

• Swollen or tender breasts
• Constipation or diarrhea
• Bloating
• Cramping
• Headaches
• Mood swings
• Fatigue
• Difficulty concentrating

Related Topic: Is Period Syncing A Myth?

How To Manage PMS

Whether you’re trying to conceive or not, your body goes through the same cycle each month to prepare itself to support a pregnancy. Producing the best egg, releasing it and providing an environment suitable for a baby requires a surge of hormones like estrogen and progesterone followed by a sudden drop. That drop can cause a decrease in the body’s production of feel-good hormones, such as serotonin.

“Women need to be assured that nothing is wrong with them; they’re just experiencing a physiological response to the drop in hormones that cause joy and happiness,” Dr. Animadu says.

There are several things you can do to help compensate for changing hormone levels.

1. Eat a balanced diet. Cleaning up your diet can significantly reduce PMS symptoms. Eat a diet that’s high in fruits, vegetables (especially leafy greens), legumes and whole grains, as well as healthy fats like omega-3s and omega-6s. Limit processed foods and saturated fats. “Processed foods can make you feel bloated,” Dr. Animadu says. Not sure you’re getting the nutrients you need? Talk to a registered dietitian to help fill the gaps.
2. Exercise regularly. While it may seem counterintuitive, exercise can help keep PMS at bay. Not only is exercise a proven mood booster, it can also help you feel more energized. Plus, exercise helps reduce stress and stave off chronic disease.
3. Get sufficient sleep. It’s important to get more sleep in the days before your period begins. “If you usually need seven hours of sleep each night, try to get eight,” suggests Dr. Animadu. “When you’re tired, it’s more difficult to concentrate and you can become more easily agitated.”
4. Try supplements. A variety of different vitamins and minerals can help ease PMS symptoms. A few of the most popular include vitamin B6 (for energy), vitamin D (for mood lifting) and magnesium (for PMS-induced headaches). “Unfortunately, there’s not a one-size-fits-all nutrient mix to help alleviate PMS,” Dr. Animadu says. “But there are a plethora of nutrients that can make a difference.” Consult with a healthcare professional before introducing supplements. If you get too much of one nutrient, it can undermine your body’s ability to absorb others.
5. Relax. When you’re premenstrual, practicing relaxation techniques can help you feel better, both emotionally and physically. If you’re suffering from cramps, you can help tense muscles relax with a heating pad, warm bath or even certain essential oils. The key is to find what works for you and stick with it.

PMS Treatment Options

If you’re still suffering from severe PMS symptoms after adopting the above strategies, see your healthcare provider. While lifestyle changes are the first-line recommendation for PMS, there are plenty of prescription and over-the-counter treatments available to help.

“Combined oral contraception (birth control), including estrogen and progestin, can help alleviate PMS symptoms,” Dr. Animadu says. “If you don’t notice an improvement within three cycles, your doctor may recommend antidepressants — either continuous or only during the luteal phase.”

It’s important to note that some women have a more severe form of PMS called premenstrual dysphoric disorder, or PMDD. PMDD can cause severe changes in mood in the days before your period begins. Treatment for both PMS and PMDD is largely the same.

To find a doctor or certified nurse midwife at Henry Ford, visit henryford.com or call 1-800-HENRYFORD (436-7936). 

Dr. Page Animadu is an obstetrician and gynecologist who sees patients at Henry Ford Medical Center – Detroit Northwest.

6 tips for PMS relief

There’s a lot of conflicting scientific data out there regarding premenstrual syndrome (PMS). The most important thing to know about PMS is that most people experience some premenstrual symptoms, but that doesn’t mean all people who menstruate have clinical PMS (1). 

Some experts even argue that the entire phenomenon of PMS is overhyped and exaggerated for commercial reasons. 

The best way to work around PMS is to figure out your unique patterns and what solutions work best for relieving your symptoms. 

There are many ways to manage PMS symptoms, and not all are medical, scientific, or evidence-based. From a hot bath to your favorite comfort food, you don’t always need evidence to know what makes you feel better. But if you’re wondering about evidence-based solutions to PMS symptoms, here are some tips:

1.

Eat a well-balanced diet to curb PMS symptoms

Make sure you’re nourishing your body and eating a diet that provides it with the nutrients you need to thrive. Some research suggests that diets with adequate amounts of calcium and vitamin D may reduce the risk of PMS (2). Diets high in thiamine (vitamin B1) and riboflavin (vitamin B2) might also reduce the risk of experiencing PMS (3). Not sure if you’re getting the nutrients you need? Track your food for a few days to get an overall picture. 

2. Work out regularly to prevent PMS symptoms

Exercise is a crucial part of a balanced life, so get the juices flowing for your overall health. It’s important not to just exercise when you have symptoms, but keep an ongoing exercise routine. Regular exercise may help with premenstrual headache, breast swelling, nausea, constipation, diarrhea, bloating, and vomiting (4).

Track your period, PMS, cravings, and more in the Clue app.

App StorePlay Store

3.

Reduce stress to fight PMS symptoms 

The combination of stress and premenstrual syndrome might create a cycle of exacerbation. If mild to moderate anxiety or irritation is part of your PMS pattern, try calming your nerves with yoga (5), breathing exercises (6), or mindfulness-based stress reduction (7). Some types of therapy like cognitive behavioral therapy may help with premenstrual symptoms, but more research is needed (8).

4. Magnesium supplements for PMS symptoms

Magnesium deficiency can cause a slew of symptoms, like anxiety, depression, irritability, and muscle weakness (9). Taking a magnesium supplement has been suggested to help relieve PMS-related symptoms, like headaches, bloating, and irritability (10). Pairing a magnesium supplement with B6 may be even more beneficial than taking magnesium alone (10). 

5. Don’t blame every bad mood on PMS

We are not robots. A natural part of being human is to go through varying emotions. Before associating mood swings with PMS, consider other important predictors of daily mood like overall health and well-being (11). Considering PMS is used to discredit women in business and government, it’s important to examine what it really is and how we talk about it. We’re only perpetuating harmful stereotypes by labeling PMS as a “witch syndrome.”

6. Could PMS really be a magnification of an existing health or mental health condition?

Brands that capitalize off of premenstrual syndrome spend a lot of money on sophisticated advertising that might lead people to believe certain symptoms can be attributed to PMS. It’s important to know that some existing conditions can be amplified in the premenstrual phase (12). Blaming any uncomfortable symptoms that occur during the premenstrual phase on PMS could mask an underlying health issue. Anxiety and depression often get misdiagnosed as PMS (12). Other health conditions could also be misdiagnosed as PMS. 

Tracking your PMS symptoms 

Keeping tabs on your symptoms can help you determine your typical premenstrual experience. Use Clue to record your data for at least three cycles and you may start to see patterns in your PMS symptoms, triggers, and relief measures. The PMS symptom relief strategies we mentioned are best for mild to moderate symptoms. If your symptoms are moderate to severe, it may be time to talk to your healthcare provider about exploring some potential causes for your symptoms and some more options for symptom relief.

PMS & PMDD

Positive symptoms of PMS

Many people also experience positive premenstrual symptoms

by Erica Avey

This article was updated on June 3, 2020.

How to Control Your Emotions During PMS

How to Get Through Tough Times: Daily Psy Tips

How to Tell if You’re a Tactile Person: 4 Signs – Test Yourself

“I suspect I have autism. How to check it?

21 372

During PMS, a complex hormonal restructuring takes place, for which the body has to spend a lot of energy. The brain fixes the energy deficit and begins to redistribute it to all systems. As a result, exhaustion sets in.

The central nervous and endocrine systems, which regulate our emotional state, suffer the most. The work of all organs, our desires and sensations depend on the good work of the central nervous system. In addition, it is she who is responsible for communication with the outside world. Hence the sudden mood swings.

Small emotional swings during PMS, as long as they do not interfere with your usual lifestyle, are considered normal. But if you understand that your behavior can go beyond the usual and cause serious discomfort, you become overly irritable and emotional, you cannot concentrate on work and spoil relationships with loved ones, you should not blame yourself for being unable to control emotions.

Besides, it’s not that hard to fix the situation. Here are our recommendations.

Watch your diet

Proper nutrition in this case is not a standard recommendation that everyone talks about, but a physiologically determined necessity. First, reduce the amount of salt in your diet. Salt contributes to fluid retention in the body, and during PMS, this delay happens for many. This adversely affects the well-being and, as a result, the emotions.

Secondly, avoid sugar and caffeinated products: these substances negatively affect an already overstressed nervous system. You should not try to restore a good emotional state with the help of alcoholic beverages. Alcohol also retains fluid in the body, leads to edema and exhausts the nervous system, which these days needs additional support, not stress.

Sound sleep

In the case of PMS, sleep is definitely the best medicine. More sleep is needed not in order not to yell at anyone, but to help the body recover from excessive expenditure of resources. It is better to sleep in complete darkness: no luminous screens of smartphones, monitors and alarm clocks should distract you. It is under such conditions that the body produces melatonin, a hormone that ensures the quality of sleep and replenishment of the body’s strength.

Physical activity

Don’t focus on your condition. Do something pleasant and easy: go for a walk or go to the gym. Naturally, exhausting workouts are best postponed for a couple of days. On these days of the cycle, it is preferable to do yoga, Pilates, or light cardio. By the way, if you notice regular mood swings in yourself, not even related to PMS, start visiting a sports club regularly. Physical activity stimulates the production of the hormone endorphin, which has a positive effect on the body and helps fight stress.

Special preparations

If sound sleep, proper nutrition and exercise do not help, you should consult your doctor. About 60% of women complain of severe PMS. Based on the results of the consultation, therapy with sedatives may be prescribed. Since PMS is similar to an astheno-neurotic syndrome that causes mental exhaustion, a doctor may prescribe B vitamins and magnesium.

If PMS is particularly severe, antidepressants and hormonal medications may be needed. By the way, according to a study by the US National Institute of Mental Health (NIMH), severe PMS can be genetically determined. Scientists have found that premenstrual dysphoric disorder (PMDD), which is accompanied by severe mood changes, pain and sleep disturbances, is a consequence of overexpression of the ESC / E (Z) complex genes.

These genes affect the production of the hormones progesterone and estrogen. With increased expression of the ESC / E (Z) complex, more hormones are produced, which, as the researchers believe, leads to a more severe course of PMS.

About the experts

Kondrashova Inna Valerievna — obstetrician-gynecologist of the Atlas Medical Center, candidate of medical sciences, specialist in infertility treatment and pregnancy planning.

Sapronenkova Olga Alekseevna — neurologist at the Atlas Medical Center, Candidate of Medical Sciences. Specializes in pediatric neurology, reflexology, treatment and prevention of cognitive impairment.

Text: Nina Nabokova Photo source: Getty Images

New on the site

Success code: what is adaptive intelligence — 5 ways to develop

Eternal life: do people need immortality — reflections of a philosopher “Now I don’t know what I want. ”

“My husband left me. I started a new relationship – and I live in anticipation of messages “0003

Love correspondence: why do we need it – advantages and disadvantages

Being alone together: why relationships become unhappy

Test: What dangerous qualities do you have?

8 ways to control your hormones during your period – HEROINE

If you live in Russia, menstruation is still not a good reason to take sick leave. In order not to fall out of the usual rhythm every time, you need to learn how to take control of hormones, on which your well-being during PMS largely depends. This can be done without medication. Here are some healthy habits to help you stay fit and feel good during the toughest week of the month.

1. Get more sleep

Lack of sleep is manifested not only by fatigue during the day. Healthy sleep is important for a normal hormonal cycle. When you chronically get little sleep, your levels of cortisol, the stress hormone, increase. During PMS, this can even lead to cycle failure.

2. Get some exercise

Physical activity releases endorphins that will relieve any symptoms of PMS, even pain. They will lift your spirits and improve your sleep. Choose not too dynamic workouts, after all, during this period you have less energy than usual. Yoga or simple stretching works well.

3. Keep warm

There’s a reason you want to wrap yourself in a blanket and lie in bed during your period.

In Chinese medicine, PMS is the “cold” time of the month, says functional nutrition and female hormone specialist Alice Witti. “So warm up your body with hot water bottles, socks and scarves.

4. Eat foods with complex carbohydrates

A healthy, balanced diet is especially important during menstruation.
Obstetrician-gynecologist Dr. Lisa Valle advises during PMS to eat more foods with complex carbohydrates: whole grain cereals, vegetables, natural yogurt.

Foods can affect various brain chemicals that have a calming effect and thus reduce the effects of stress, says Lisa Valle – Complex carbohydrates like whole grains cause the brain to produce more serotonin, a calming neurotransmitter.

1Read on the topic: What happens to the body when you do not have a period

5. Load up on protein

Protein is another nutrient you need to pay attention to during your period.

Your hormones are synthesized from the amino acids found in protein, explains Alice Witty. – So this week you need to eat foods with protein to compensate for hormonal losses.

Choose foods rich in omega-3 fatty acids: salmon, sardine, mackerel, wild rice and red lentils are also suitable. They will lift your spirits and balance your blood sugar levels.

6. Drink plenty of fluids

Hydration will relieve bloating, breast tenderness, and prevent fluid retention. To be sure to avoid edema, introduce diuretic foods into the diet – many ordinary vegetables, fruits, berries and seasonings have such an effect.

Keep in mind that you don’t have to drink only water. Liquid in any form counts – tea, juice, food. It is better to refuse coffee so as not to provoke cortisol, but mineral water will be useful – it will restore the salt balance.