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

Understanding Premenstrual Syndrome (PMS): Causes and Symptoms

Premenstrual syndrome, commonly known as PMS, affects many women in the days leading up to their menstrual period. While most experience mild symptoms, for some, PMS can significantly interfere with daily life. Dr. Page Animadu, an obstetrician/gynecologist at Henry Ford Health, explains that true PMS involves emotional and physical changes severe enough to disrupt normal activities.

PMS occurs during the luteal phase of the menstrual cycle, typically days 16-28. During this time, hormone levels fluctuate, causing a range of symptoms:

• Swollen or tender breasts
• Digestive issues (constipation or diarrhea)
• Bloating and cramping
• Headaches
• Mood swings and irritability
• Fatigue and difficulty concentrating

These symptoms result from the body’s reaction to changing levels of estrogen and progesterone. As hormone levels drop, so does the production of feel-good neurotransmitters like serotonin, leading to many of the emotional symptoms associated with PMS.

Dietary Changes to Alleviate PMS Symptoms

Can dietary modifications really impact PMS symptoms? Research suggests that making smart food choices can indeed help manage premenstrual discomfort. A balanced, nutrient-rich diet can make a significant difference in how you feel during this challenging time of the month.

Recommended Foods for PMS Relief

To help alleviate PMS symptoms, focus on incorporating these foods into your diet:

• Fruits and vegetables, especially leafy greens
• Legumes and whole grains
• Foods rich in omega-3 and omega-6 fatty acids

These nutrient-dense foods provide essential vitamins, minerals, and antioxidants that can help balance hormones and reduce inflammation associated with PMS.

Foods to Avoid During PMS

Equally important is knowing which foods may exacerbate PMS symptoms:

• Processed foods high in refined sugars and unhealthy fats
• Excessive caffeine and alcohol
• Foods high in sodium, which can increase bloating

By limiting these foods, you may experience a reduction in bloating, mood swings, and other PMS-related discomforts.

The Role of Exercise in Managing PMS

How does physical activity impact PMS symptoms? Regular exercise has been shown to be a powerful tool in managing premenstrual syndrome. Despite feeling fatigued, engaging in physical activity can actually boost energy levels and improve mood.

Benefits of Exercise for PMS Relief

Exercise offers multiple benefits for women experiencing PMS:

• Increases endorphin production, enhancing mood
• Reduces stress and anxiety
• Improves sleep quality
• Helps regulate hormonal fluctuations

Recommended Exercise Types for PMS

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

• Yoga and stretching for relaxation and cramp relief
• Low-impact cardiovascular activities like swimming or cycling
• Strength training to boost overall well-being

Aim for at least 30 minutes of moderate exercise most days of the week, adjusting intensity based on your energy levels and comfort.

The Importance of Sleep in PMS Management

How does sleep affect PMS symptoms? Quality sleep plays a crucial role in managing premenstrual syndrome. Dr. Animadu emphasizes the need for increased sleep during the days leading up to menstruation.

Sleep Recommendations for PMS Relief

To optimize sleep during PMS:

• Aim for an extra hour of sleep each night
• Maintain a consistent sleep schedule
• Create a relaxing bedtime routine
• Avoid screens and stimulating activities before bed

Adequate sleep can improve concentration, mood, and overall ability to cope with PMS symptoms.

Supplements and Nutrients for PMS Relief

Can certain supplements help alleviate PMS symptoms? While there’s no one-size-fits-all solution, several vitamins and minerals have shown promise in managing PMS discomfort.

Key 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 balance hormones

It’s important to consult with a healthcare professional before starting any new supplement regimen, as excessive intake of certain nutrients can interfere with the absorption of others.

Stress Reduction Techniques for PMS Relief

How can managing stress help alleviate PMS symptoms? Stress can exacerbate PMS symptoms, making it crucial to incorporate relaxation techniques into your routine.

Effective Relaxation Methods for PMS

• Meditation and mindfulness practices
• Deep breathing exercises
• Progressive muscle relaxation
• Aromatherapy with calming essential oils
• Warm baths or heating pads for physical comfort

Experiment with different relaxation techniques to find what works best for you. Consistency is key in managing stress-related PMS symptoms.

Medical Treatments for Severe PMS

When should you consider medical intervention for PMS? If lifestyle changes and self-care strategies don’t provide sufficient relief, it may be time to explore medical treatments.

Prescription Options for PMS Management

Healthcare providers may recommend:

• Combined oral contraceptives to regulate hormones
• Antidepressants, either continuously or during the luteal phase
• Diuretics to reduce bloating and water retention
• Non-steroidal anti-inflammatory drugs (NSAIDs) for pain relief

It’s important to work closely with your healthcare provider to find the most effective treatment plan for your individual needs.

Premenstrual Dysphoric Disorder (PMDD)

Some women experience a more severe form of PMS called premenstrual dysphoric disorder (PMDD). PMDD causes intense emotional 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.

Holistic Approaches to PMS Management

How can a holistic approach improve PMS symptoms? Combining various strategies can often yield the best results in managing premenstrual syndrome.

Integrative PMS Management Techniques

• Acupuncture and Traditional Chinese Medicine
• Herbal remedies like chasteberry or ginkgo biloba
• Cognitive-behavioral therapy for emotional symptoms
• Regular exercise combined with relaxation techniques
• Dietary changes supported by targeted supplementation

A holistic approach addresses both the physical and emotional aspects of PMS, potentially offering more comprehensive relief.

Managing PMS effectively often requires a multi-faceted approach. By incorporating dietary changes, regular exercise, adequate sleep, stress reduction techniques, and appropriate supplementation, many women can significantly reduce their PMS symptoms. For those with severe symptoms or PMDD, medical interventions may provide additional relief. Remember, every woman’s experience with PMS is unique, so it’s important to work with healthcare providers to develop a personalized management plan. With the right strategies in place, it’s possible to minimize the impact of PMS on your daily life and overall 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.

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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 is a complex hormonal restructuring, 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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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.