How does PMS affect women’s daily lives. What are the main symptoms of premenstrual syndrome. Which lifestyle changes can help manage PMS effectively. When should you seek medical help for severe PMS symptoms.

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 most women experience some degree of premenstrual symptoms, true PMS is characterized by emotional and physical changes severe enough to interfere with daily activities.

Dr. Page Animadu, an obstetrician/gynecologist at Henry Ford Health, explains, “Only about 3 to 8% of women experience symptoms so severe that they can’t perform daily activities.” This distinction is crucial in understanding the impact of PMS on women’s lives.

The Menstrual Cycle and PMS

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

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

PMS occurs during the luteal phase, caused by fluctuating hormone levels. After ovulation, women may experience fatigue, irritability, and a general sense of feeling off-balance. These symptoms often intensify as menstruation approaches.

Common PMS Symptoms

PMS manifests through various physical and emotional symptoms. Some of the most common include:

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

Do these symptoms vary in intensity among women? Indeed, the severity of PMS symptoms can differ significantly from one individual to another. While some women may experience mild discomfort, others might find their symptoms debilitating, affecting their ability to work or concentrate.

The Hormonal Rollercoaster: Why PMS Occurs

The menstrual cycle is a complex interplay of hormones, each playing a crucial role in preparing the body for potential pregnancy. During the luteal phase, there’s a surge in hormones like estrogen and progesterone, followed by a sudden drop. This hormonal fluctuation is at the heart of PMS symptoms.

Dr. Animadu emphasizes, “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 hormonal decline can lead to a decrease in the production of feel-good neurotransmitters like serotonin, contributing to mood swings and other emotional symptoms.

Is the hormonal change during PMS the same for all women? While the general pattern of hormonal fluctuation is similar, the extent of these changes and how they affect individual women can vary greatly. This variability explains why some women experience more severe PMS symptoms than others.

Nutrition’s Role in Managing PMS

Diet plays a significant role in managing PMS symptoms. Adopting a balanced, nutrient-rich diet can help alleviate many of the discomforts associated with PMS.

Foods to Embrace

A PMS-friendly diet should include:

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

These foods provide essential nutrients that can help balance hormones and reduce inflammation, potentially easing PMS symptoms.

Foods to Limit

Certain foods may exacerbate PMS symptoms and should be limited:

• Processed foods
• Foods high in saturated fats
• Excessive salt and sugar

Dr. Animadu notes, “Processed foods can make you feel bloated,” which can worsen physical discomfort during PMS.

Can dietary changes alone significantly improve PMS symptoms? While diet is a crucial factor in managing PMS, it’s most effective when combined with other lifestyle modifications. However, many women report noticeable improvements in their symptoms after adopting a healthier diet.

The Power of Exercise in Combating PMS

Regular physical activity is a powerful tool in managing PMS symptoms. Exercise offers multiple benefits that can help alleviate both physical and emotional symptoms associated with PMS.

Benefits of Exercise for PMS

• Mood enhancement: Physical activity stimulates the production of endorphins, often called “feel-good” hormones, which can help combat mood swings and depression associated with PMS.
• Energy boost: Regular exercise can help combat fatigue, a common PMS symptom.
• Stress reduction: Physical activity is a proven stress-reducer, which can be particularly beneficial during the premenstrual phase.
• Improved sleep: Exercise can help regulate sleep patterns, addressing insomnia that some women experience during PMS.
• Pain relief: Physical activity can help alleviate cramps and other physical discomforts associated with PMS.

How much exercise is needed to see benefits for PMS? The American College of Obstetricians and Gynecologists recommends at least 30 minutes of moderate exercise on most days of the week. However, even shorter periods of activity can be beneficial. The key is consistency and finding activities that you enjoy.

Best Exercises for PMS

While any form of exercise can be beneficial, some activities may be particularly helpful during PMS:

1. Yoga: Combines physical postures with breathing exercises and meditation, helping to reduce stress and alleviate physical discomfort.
2. Aerobic exercises: Activities like brisk walking, jogging, cycling, or swimming can boost mood and energy levels.
3. Strength training: Can help improve overall body composition and may help with bloating and water retention.
4. Pilates: Focuses on core strength and flexibility, which can help with back pain and improve posture.
5. Tai Chi: This gentle, meditative exercise can help reduce stress and improve balance.

Is it safe to exercise during menstruation? Yes, it’s generally safe and can even be beneficial to exercise during menstruation. However, listen to your body and adjust the intensity if needed. Some women find gentler exercises more comfortable during their period.

The Importance of Quality Sleep in PMS Management

Sleep plays a crucial role in managing PMS symptoms. Dr. Animadu suggests, “If you usually need seven hours of sleep each night, try to get eight.” This extra rest can make a significant difference in how you feel and function during the premenstrual phase.

How Sleep Affects PMS Symptoms

• Mood regulation: Adequate sleep helps maintain emotional balance, potentially reducing mood swings.
• Pain perception: Better sleep can increase pain tolerance, helping with cramps and other physical discomforts.
• Cognitive function: Sufficient rest improves concentration and decision-making abilities, countering the “brain fog” some women experience during PMS.
• Hormonal balance: Sleep plays a role in regulating hormones, which can help mitigate PMS symptoms.

Do sleep requirements change during the menstrual cycle? Some women may indeed need more sleep during the luteal phase of their cycle. Listening to your body and allowing for extra rest when needed can be beneficial.

Tips for Better Sleep During PMS

1. Stick to a consistent sleep schedule, even on weekends.
2. Create a relaxing bedtime routine to signal to your body that it’s time to wind down.
3. Ensure your sleeping environment is cool, dark, and quiet.
4. Avoid caffeine, alcohol, and large meals close to bedtime.
5. Limit screen time before bed, as blue light can interfere with sleep hormones.

Is napping helpful during PMS? Short naps (20-30 minutes) can be beneficial if you’re feeling fatigued. However, longer naps might interfere with nighttime sleep, so it’s best to keep them brief.

Supplements and Natural Remedies for PMS Relief

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

Potentially Beneficial Supplements for PMS

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

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.”

Are herbal remedies effective for PMS? Some women find relief with herbal remedies like chasteberry, evening primrose oil, or ginger. However, scientific evidence for their effectiveness is mixed, and they can interact with medications. Always consult a healthcare provider before using herbal supplements.

Natural Remedies for PMS Relief

1. Heat therapy: Using a heating pad or taking a warm bath can help relieve cramps and muscle tension.
2. Essential oils: Some women find aromatherapy with oils like lavender or clary sage helpful for relaxation.
3. Acupuncture: This traditional Chinese medicine technique may help with pain and mood symptoms for some women.
4. Massage: Can help reduce stress and alleviate physical discomfort.
5. Mindfulness and meditation: These practices can help manage stress and improve overall well-being.

How long does it take to see results from supplements or natural remedies? The time frame can vary depending on the individual and the specific remedy. Some women may notice improvements within a few cycles, while others might need several months. Consistency is key when trying natural approaches.

When to Seek Medical Help for PMS

While lifestyle changes are the first line of defense against PMS, some women may require additional medical intervention. It’s important to recognize when professional help is needed.

Signs You Should Consult a Healthcare Provider

• Symptoms severely interfere with daily life, work, or relationships
• Lifestyle changes and self-help strategies don’t provide sufficient relief
• You experience severe mood swings, depression, or anxiety
• Physical symptoms are particularly severe or debilitating
• You suspect you might have Premenstrual Dysphoric Disorder (PMDD), a more severe form of PMS

What medical treatments are available for severe PMS? Dr. Animadu explains, “Combined oral contraception (birth control), 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.”

Premenstrual Dysphoric Disorder (PMDD)

PMDD is a more severe form of PMS that affects a small percentage of women. Symptoms of PMDD are similar to PMS but are more intense and can significantly impact daily life. These may include:

• Severe mood swings
• Intense feelings of sadness or hopelessness
• Extreme anger and irritability
• Anxiety or tension
• Difficulty concentrating
• Fatigue or lethargy
• Changes in appetite
• Sleep problems
• Physical symptoms like bloating, breast tenderness, headaches, and joint or muscle pain

Is PMDD different from depression? While PMDD shares some symptoms with depression, it’s distinctly tied to the menstrual cycle. Symptoms typically begin 7-10 days before menstruation and resolve within a few days after the period starts. If you suspect you have PMDD, it’s crucial to consult with a healthcare provider for proper diagnosis and treatment.

Managing PMS effectively often requires a multi-faceted approach combining lifestyle changes, self-care strategies, and, in some cases, medical interventions. By understanding your body, recognizing your symptoms, and taking proactive steps, you can significantly improve your quality of life during the premenstrual phase. Remember, every woman’s experience with PMS is unique, so it may take some time to find the combination of strategies that works best for you. Don’t hesitate to seek professional help if your symptoms are severe or significantly impact your daily life.

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.