How does PMS affect women’s daily lives. What are the main symptoms of premenstrual syndrome. Which lifestyle changes can help alleviate PMS discomfort. Are there any medical treatments available for severe PMS symptoms.

Understanding Premenstrual Syndrome (PMS): Causes and Symptoms

Premenstrual syndrome, commonly known as PMS, is a condition that affects many women in the days leading up to their menstrual period. While most women experience some degree of premenstrual symptoms, a smaller percentage face challenges so severe that they interfere with daily activities.

Dr. Page Animadu, an obstetrician/gynecologist at Henry Ford Health, explains, “True premenstrual syndrome 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 know 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 changing hormone levels. As women approach menstruation, they may experience a range of symptoms that intensify over time.

Common PMS Symptoms

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

Do hormonal changes explain all PMS symptoms? While hormonal fluctuations play a significant role, other factors such as diet, stress, and individual physiology can also contribute to the severity and variety of symptoms experienced during PMS.

The Hormonal Rollercoaster: How Hormones Affect PMS

The menstrual cycle is a complex interplay of hormones that prepare the body for potential pregnancy each month. During the luteal phase, there’s a surge in hormones like estrogen and progesterone, followed by a sudden drop. This hormonal fluctuation can have a profound impact on a woman’s physical and emotional well-being.

Dr. Animadu notes, “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.” This decrease in feel-good hormones, such as serotonin, can lead to mood swings, irritability, and other emotional symptoms associated with PMS.

Can the severity of PMS symptoms vary from month to month? Yes, the intensity of PMS symptoms can fluctuate between menstrual cycles. Factors such as stress, diet, physical activity, and overall health can influence how strongly a woman experiences PMS symptoms in any given month.

Nutrition and PMS: Eating Your Way to Better Health

One of the most effective ways to manage PMS symptoms is through dietary changes. A balanced diet rich in certain nutrients can help alleviate many of the discomforts associated with premenstrual syndrome.

Key Dietary Recommendations for PMS Management

• Increase intake of fruits and vegetables, especially leafy greens
• Incorporate more legumes and whole grains
• Focus on healthy fats like omega-3s and omega-6s
• Limit processed foods and saturated fats

Dr. Animadu advises, “Processed foods can make you feel bloated.” She suggests consulting with a registered dietitian to ensure you’re getting all the necessary nutrients to support your body during this time.

Are there specific foods that can worsen PMS symptoms? Some women find that certain foods exacerbate their PMS symptoms. Common culprits include caffeine, alcohol, and foods high in salt or sugar. It’s advisable to keep a food diary to identify any potential trigger foods and adjust your diet accordingly.

The Power of Exercise in Managing PMS

Regular physical activity is a powerful tool in combating PMS symptoms. Exercise not only helps to boost mood but can also increase energy levels and reduce stress – all of which are beneficial during the premenstrual period.

Benefits of Exercise for PMS Relief

• Improved mood and reduced anxiety
• Increased energy levels
• Better sleep quality
• Reduced bloating and water retention
• Alleviation of cramps

Which types of exercise are most effective for PMS symptom relief? While any form of physical activity can be beneficial, moderate-intensity aerobic exercises like brisk walking, swimming, or cycling are particularly effective. Yoga and stretching exercises can also help reduce muscle tension and promote relaxation.

The Importance of Quality Sleep During PMS

Adequate sleep is crucial for managing PMS symptoms effectively. Dr. Animadu emphasizes the importance of getting more sleep in the days leading up to menstruation. “If you usually need seven hours of sleep each night, try to get eight,” she suggests. “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
• Create a relaxing bedtime routine
• Avoid caffeine and alcohol close to bedtime
• Keep your bedroom cool, dark, and quiet
• Limit screen time before bed

How does lack of sleep affect PMS symptoms? Insufficient sleep can exacerbate many PMS symptoms, including mood swings, irritability, and difficulty concentrating. It can also increase sensitivity to pain, potentially worsening physical symptoms like cramps and headaches.

Supplementation: A Targeted Approach to PMS Relief

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

Beneficial Supplements for PMS Management

• Vitamin B6: May help boost energy levels
• Vitamin D: Can help improve mood
• Magnesium: May reduce PMS-induced headaches
• Calcium: Can help alleviate mood swings and physical symptoms
• Evening primrose oil: May help reduce breast tenderness

Dr. Animadu cautions, “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.” She also warns that excessive intake of one nutrient can interfere with the absorption of others, highlighting the importance of professional guidance.

Is it safe to take supplements long-term for PMS management? While many supplements are generally safe for long-term use, it’s important to have regular check-ups with your healthcare provider. They can monitor your overall health and adjust your supplement regimen as needed to ensure it remains effective and safe.

Stress Management and Relaxation Techniques for PMS Relief

Stress can exacerbate PMS symptoms, making stress management and relaxation techniques crucial components of PMS management. Incorporating relaxation practices into your daily routine can help alleviate both emotional and physical symptoms.

Effective Relaxation Techniques for PMS

• Deep breathing exercises
• Meditation and mindfulness practices
• Progressive muscle relaxation
• Warm baths or showers
• Aromatherapy with essential oils
• Gentle massage

For physical discomfort, Dr. Animadu suggests using a heating pad or warm bath to help relax tense muscles. She emphasizes the importance of finding what works best for you and maintaining consistency in your relaxation practices.

Can cognitive-behavioral therapy (CBT) help manage PMS symptoms? Yes, CBT has shown promise in helping women manage the emotional symptoms of PMS. This therapy can provide tools to reframe negative thoughts and develop coping strategies for dealing with mood swings and anxiety associated with PMS.

Medical Treatments for Severe PMS and PMDD

While lifestyle changes are the first line of defense against PMS symptoms, some women may require additional medical interventions. This is particularly true for those suffering from severe PMS or its more intense form, premenstrual dysphoric disorder (PMDD).

Common Medical Treatments for Severe PMS

• Combined oral contraceptives (birth control pills)
• Antidepressants (continuous or during the luteal phase only)
• Diuretics for bloating and water retention
• Nonsteroidal anti-inflammatory drugs (NSAIDs) for pain relief

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

What is the difference between PMS and PMDD? PMDD is a more severe form of PMS that affects about 3-8% of women. It is characterized by intense emotional and physical symptoms that significantly disrupt daily life. PMDD is recognized as a mental health disorder and may require more aggressive treatment approaches.

In conclusion, managing PMS effectively often requires a multi-faceted approach. By implementing lifestyle changes, practicing stress management techniques, and seeking appropriate medical interventions when necessary, most women can find relief from their PMS symptoms. Remember, every woman’s experience with PMS is unique, so it’s important to work closely with healthcare providers to develop a personalized management plan that addresses individual needs and concerns.

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.

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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.

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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

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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.