How does PMS affect women’s daily lives. What are the most common symptoms of PMS. Which lifestyle changes can help alleviate PMS symptoms. Are there any supplements that can ease PMS discomfort. When should you seek medical help for PMS.

Understanding Premenstrual Syndrome (PMS)

Premenstrual Syndrome, commonly known as PMS, is a condition that affects many women in the days leading up to their menstrual period. While a large number of women experience some form of premenstrual symptoms, true PMS is defined by more severe emotional and physical changes that significantly impact daily activities.

According to Dr. Page Animadu, an obstetrician/gynecologist at Henry Ford Health, approximately 3 to 8% of women experience PMS symptoms severe enough to interfere with their ability to perform daily tasks. This distinction is crucial in understanding the spectrum of premenstrual experiences and identifying when symptoms may require medical attention.

The Menstrual Cycle and PMS

To better comprehend PMS, it’s essential to understand 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, triggered by fluctuating hormone levels. As women approach menstruation, they may experience a range of symptoms that intensify over time.

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

For some women, these symptoms can be so severe that they struggle to work or maintain focus on daily tasks. It’s important to recognize that these experiences are a natural physiological response to hormonal changes and not a sign of personal weakness.

The Role of Hormones in PMS

Hormonal fluctuations play a crucial role in the development of PMS symptoms. During the menstrual cycle, the body produces varying levels of hormones to prepare for potential pregnancy. This process involves a surge in estrogen and progesterone followed by a sudden drop.

Why do hormonal changes lead to PMS symptoms? The decline in hormone levels can cause a decrease in the production of neurotransmitters like serotonin, which are responsible for mood regulation and overall well-being. This hormonal rollercoaster explains why many women experience emotional changes and physical discomfort during their premenstrual phase.

5 Effective Strategies to Manage PMS Symptoms

While PMS can be challenging, there are several strategies women can employ to alleviate symptoms and improve their quality of life during this time. Here are five effective approaches recommended by healthcare professionals:

1. Adopt a Balanced Diet

Can dietary changes really impact PMS symptoms? Research suggests that nutrition plays a significant role in managing premenstrual discomfort. A balanced diet rich in fruits, vegetables (especially leafy greens), legumes, and whole grains can help reduce the severity of PMS symptoms. Additionally, incorporating healthy fats like omega-3s and omega-6s can be beneficial.

It’s equally important to limit the intake of processed foods and saturated fats, as these can exacerbate bloating and other physical symptoms. If you’re unsure about your nutritional needs, consulting a registered dietitian can help you develop a personalized meal plan to address your specific PMS concerns.

2. Engage in Regular Exercise

Exercise might be the last thing on your mind when dealing with PMS, but it can be a powerful tool in managing symptoms. Regular physical activity has been proven to boost mood, increase energy levels, and reduce stress – all of which can help counteract the negative effects of PMS.

What types of exercise are most effective for PMS relief? While any form of physical activity can be beneficial, moderate-intensity exercises like brisk walking, cycling, or swimming are particularly helpful. Aim for at least 30 minutes of exercise most days of the week, and you may notice a significant improvement in your premenstrual symptoms.

3. Prioritize Sleep

Adequate sleep is crucial for managing PMS symptoms. During the premenstrual phase, many women find that they need more rest than usual. Dr. Animadu suggests increasing your sleep duration by an hour in the days leading up to your period.

How does sleep affect PMS symptoms? Sufficient rest can improve concentration, mood stability, and overall energy levels. When you’re well-rested, you’re better equipped to handle the physical and emotional challenges that PMS may bring. Establish a consistent sleep routine and create a relaxing bedtime environment to promote better sleep quality.

4. Consider Supplements

Certain vitamins and minerals have shown promise in alleviating PMS symptoms. While there isn’t a one-size-fits-all supplement regimen, some nutrients have demonstrated particular efficacy:

• Vitamin B6: May help boost energy levels
• Vitamin D: Can have mood-lifting effects
• Magnesium: May alleviate PMS-induced headaches

Before starting any supplement regimen, it’s essential to consult with a healthcare professional. They can help determine the most appropriate supplements based on your individual needs and ensure that you’re not inadvertently creating nutrient imbalances.

5. Practice Relaxation Techniques

Stress management is crucial for managing PMS symptoms. Incorporating relaxation techniques into your routine can help alleviate both emotional and physical discomfort. Some effective methods include:

• Meditation
• Deep breathing exercises
• Yoga
• Progressive muscle relaxation

For physical symptoms like cramps, applying heat can be particularly soothing. Try using a heating pad, taking a warm bath, or using essential oils known for their relaxing properties. The key is to experiment with different techniques and find what works best for you.

When to Seek Medical Help for PMS

While lifestyle changes can significantly improve PMS symptoms for many women, some may require additional medical intervention. If you find that your symptoms persist or severely impact your daily life despite implementing the strategies mentioned above, it’s time to consult your healthcare provider.

What treatment options are available for severe PMS? Medical professionals may recommend:

• Combined oral contraceptives (birth control pills)
• Antidepressants (either continuous or during the luteal phase only)
• Other hormone-regulating medications

It’s important to note that some women may 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 medical evaluation for proper diagnosis and treatment.

The Impact of PMS on Daily Life and Relationships

PMS can have far-reaching effects on various aspects of a woman’s life, including work performance, social interactions, and personal relationships. Understanding these impacts is crucial for developing coping strategies and fostering supportive environments.

Work and Productivity

How does PMS affect workplace performance? Many women report decreased productivity, difficulty concentrating, and increased fatigue during their premenstrual phase. This can lead to challenges in meeting deadlines, participating in meetings, or maintaining usual levels of efficiency.

To address these issues, consider:

• Communicating with supervisors about flexible work arrangements during severe PMS days
• Planning important tasks or meetings around your menstrual cycle when possible
• Taking short breaks throughout the day to manage symptoms and maintain focus

Social and Personal Relationships

PMS can also strain social and personal relationships due to mood swings, irritability, or a desire for solitude. Open communication with friends, family, and partners about your experiences can help foster understanding and support.

Consider these strategies for maintaining healthy relationships during PMS:

• Educate loved ones about PMS and its effects
• Set boundaries and communicate your needs clearly
• Plan low-key social activities that align with your energy levels
• Practice self-compassion and encourage understanding from others

Debunking PMS Myths and Misconceptions

Despite increased awareness, many myths and misconceptions about PMS persist. Addressing these misconceptions is crucial for promoting better understanding and support for women experiencing PMS.

Common PMS Myths

What are some widespread misconceptions about PMS? Let’s examine and debunk a few:

1. Myth: All women experience PMS
   Reality: While many women have premenstrual symptoms, only a subset experience true PMS that significantly impacts daily life.
2. Myth: PMS is all in your head
   Reality: PMS is a real physiological condition caused by hormonal changes, not a psychological weakness.
3. Myth: PMS affects only mood
   Reality: PMS can cause both emotional and physical symptoms, ranging from mood swings to physical discomfort.
4. Myth: There’s nothing you can do about PMS
   Reality: Many lifestyle changes and medical interventions can effectively manage PMS symptoms.

By dispelling these myths, we can create a more supportive environment for women dealing with PMS and encourage them to seek appropriate help when needed.

The Future of PMS Research and Treatment

As our understanding of PMS continues to evolve, researchers are exploring new avenues for diagnosis, treatment, and management of this condition. What does the future hold for PMS research and care?

Emerging Research Areas

Several promising areas of study are shaping the future of PMS management:

• Genetic factors influencing PMS susceptibility
• The role of gut microbiome in hormonal balance and PMS symptoms
• Novel pharmaceutical interventions targeting specific PMS symptoms
• The potential of personalized medicine in PMS treatment

Technological Advancements

How is technology impacting PMS management? Innovations in digital health are opening new possibilities for tracking, predicting, and managing PMS symptoms:

• Advanced menstrual cycle tracking apps with AI-powered symptom prediction
• Wearable devices monitoring physiological changes associated with PMS
• Telemedicine platforms providing easier access to PMS-related healthcare
• Virtual reality applications for pain management and relaxation

These advancements hold the potential to revolutionize how women understand and manage their premenstrual symptoms, leading to improved quality of life and overall well-being.

Empowering Women Through PMS Education and Support

Education and support play crucial roles in empowering women to effectively manage their PMS symptoms. By fostering a culture of open discussion and providing access to accurate information, we can help women navigate their menstrual health with confidence.

The Importance of PMS Education

Why is PMS education essential? Comprehensive education about PMS can:

• Help women recognize and understand their symptoms
• Encourage early intervention and appropriate treatment-seeking behavior
• Reduce stigma and misconceptions surrounding menstrual health
• Empower women to advocate for their health needs

Building Supportive Communities

Creating supportive environments for women experiencing PMS is crucial. This can be achieved through:

• Peer support groups and online forums
• Workplace policies accommodating menstrual health needs
• Family education programs promoting understanding and support
• Collaboration between healthcare providers, educators, and community organizations

By fostering these supportive structures, we can ensure that women have the resources and backing they need to effectively manage their PMS symptoms and maintain optimal health and well-being throughout their menstrual cycles.

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.

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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.

Minor emotional swings during PMS, as long as they don’t interfere with your normal 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 is not so difficult to correct 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.