How does PMS affect women’s daily lives. What are the main symptoms of premenstrual syndrome. Which lifestyle changes can help alleviate PMS symptoms. Are there medical treatments available for severe 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 premenstrual symptoms are common, true PMS is characterized by emotional and physical changes that significantly interfere with a woman’s ability to perform daily activities.

Dr. Page Animadu, an obstetrician/gynecologist at Henry Ford Health, explains that approximately 3 to 8% of women experience PMS symptoms severe enough to disrupt their daily lives. These symptoms typically occur during the luteal phase of the menstrual cycle, which spans from days 16 to 28 of a typical 28-day cycle.

The Four Phases of the Menstrual Cycle

To better understand PMS, it’s important to recognize the four phases of the menstrual cycle:

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

PMS symptoms typically manifest during the luteal phase, as hormone levels fluctuate in preparation for potential pregnancy.

Common PMS Symptoms

Women experiencing PMS may encounter a range of physical and emotional symptoms, including:

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

These symptoms can vary in intensity and duration from woman to woman, and even from cycle to cycle.

The Hormonal Rollercoaster of PMS

Why do women experience such significant changes during PMS? The answer lies in the complex interplay of hormones throughout the menstrual cycle. During the luteal phase, the body produces increased levels of estrogen and progesterone to prepare for potential pregnancy. As menstruation approaches, these hormone levels drop suddenly, leading to a decrease in feel-good hormones like serotonin.

Dr. Animadu emphasizes that women should understand that their PMS symptoms are a normal physiological response to these hormonal fluctuations. It’s not a sign of weakness or a personal failing, but rather a natural part of the menstrual cycle for many women.

5 Effective Steps to Manage PMS Symptoms

While PMS can be challenging, there are several strategies women can employ to alleviate their symptoms and improve their overall well-being during this time of the month.

1. Embrace a Balanced Diet

Can dietary changes really impact PMS symptoms? Absolutely. A well-balanced diet can significantly reduce the severity of PMS symptoms. Focus on incorporating the following foods into your meals:

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

At the same time, it’s crucial to limit processed foods and saturated fats, as these can exacerbate bloating and other PMS symptoms. If you’re unsure about your nutritional needs, consider consulting a registered dietitian for personalized guidance.

2. Prioritize Regular Exercise

How can exercise help with PMS symptoms? Regular physical activity offers multiple benefits for managing PMS:

• Boosts mood and energy levels
• Reduces stress
• Promotes overall health and well-being

Even when you’re feeling fatigued or unmotivated, try to maintain a consistent exercise routine. This could include activities like brisk walking, yoga, swimming, or any form of movement you enjoy.

3. Ensure Sufficient Sleep

Why is sleep so important during PMS? Adequate rest is crucial for managing PMS symptoms. Dr. Animadu recommends getting an extra hour of sleep in the days leading up to your period. For example, if you typically need seven hours of sleep, aim for eight hours during this time.

Proper sleep can help improve concentration, mood, and overall energy levels, making it easier to cope with PMS symptoms.

4. Consider Targeted Supplements

Can supplements help alleviate PMS symptoms? While there’s no one-size-fits-all solution, certain vitamins and minerals may help ease PMS symptoms:

• Vitamin B6 for energy
• Vitamin D for mood enhancement
• Magnesium for PMS-induced headaches

However, it’s essential to consult with a healthcare professional before starting any new supplement regimen. Excessive intake of certain nutrients can interfere with the absorption of others, potentially leading to imbalances.

5. Practice Relaxation Techniques

How can relaxation help manage PMS symptoms? Incorporating relaxation techniques into your routine can provide both emotional and physical relief during PMS. Consider trying the following:

• Meditation or deep breathing exercises
• Warm baths
• Using a heating pad for cramps
• Aromatherapy with essential oils

Experiment with different relaxation methods to find what works best for you, and make them a regular part of your self-care routine during PMS.

Medical Treatments for Severe PMS

When should you consider medical treatment for PMS? If lifestyle changes don’t provide sufficient relief, it’s time to consult your healthcare provider. There are several medical options available for managing severe PMS symptoms:

Hormonal Contraceptives

Combined oral contraceptives, which contain both estrogen and progestin, can help regulate hormonal fluctuations and alleviate PMS symptoms. Dr. Animadu recommends giving this approach at least three menstrual cycles to assess its effectiveness.

Antidepressants

For women who don’t experience relief from hormonal contraceptives, antidepressants may be prescribed. These can be taken either continuously or only during the luteal phase of the menstrual cycle.

Understanding Premenstrual Dysphoric Disorder (PMDD)

What is PMDD and how does it differ from PMS? Premenstrual Dysphoric Disorder (PMDD) is a more severe form of PMS that affects a small percentage of women. PMDD can cause intense mood changes and physical symptoms that significantly impact daily life.

Symptoms of PMDD may include:

• Severe depression or anxiety
• Extreme mood swings
• Intense anger or irritability
• Difficulty concentrating
• Fatigue
• Changes in appetite
• Sleep disturbances
• Physical symptoms similar to PMS, but more severe

If you suspect you may be experiencing PMDD, it’s crucial to consult with a healthcare provider for proper diagnosis and treatment.

Tracking Your Menstrual Cycle and PMS Symptoms

How can tracking your menstrual cycle help manage PMS? Keeping a record of your menstrual cycle and associated symptoms can be incredibly beneficial for managing PMS. This practice can help you:

• Identify patterns in your symptoms
• Predict when PMS is likely to occur
• Plan ahead for self-care and symptom management
• Provide valuable information to your healthcare provider

Consider using a smartphone app or a simple journal to track your cycle, noting the start and end dates of your period, as well as any physical or emotional symptoms you experience throughout the month.

The Role of Stress Management in PMS Relief

How does stress impact PMS symptoms? Stress can exacerbate PMS symptoms, creating a challenging cycle for many women. Implementing effective stress management techniques can significantly improve your experience of PMS.

Consider incorporating the following stress-reduction strategies into your routine:

• Regular exercise
• Mindfulness meditation
• Progressive muscle relaxation
• Journaling
• Spending time in nature
• Engaging in hobbies or creative activities

By managing stress levels throughout your menstrual cycle, you may find that your PMS symptoms become more manageable and less disruptive to your daily life.

The Importance of Support Systems During PMS

Why is having a support system crucial for managing PMS? Dealing with PMS can be challenging, and having a strong support system can make a significant difference in how you cope with your symptoms. Consider the following ways to build and utilize your support network:

• Communicate openly with partners, family members, or close friends about your PMS experiences
• Join support groups or online communities for women dealing with PMS or PMDD
• Seek professional support from a therapist or counselor if needed
• Be open with your employer or colleagues about your needs during this time

Remember, seeking support is not a sign of weakness, but rather a proactive step towards better managing your health and well-being.

Exploring Alternative Therapies for PMS Relief

Are there alternative therapies that can help with PMS symptoms? While scientific evidence varies, some women find relief from PMS symptoms through alternative therapies. These may include:

• Acupuncture
• Herbal remedies (such as chasteberry or evening primrose oil)
• Massage therapy
• Yoga or tai chi
• Cognitive-behavioral therapy

It’s important to note that the effectiveness of these therapies can vary from person to person. Always consult with a healthcare provider before trying any new treatment, especially if you’re taking medications or have underlying health conditions.

The Future of PMS Research and Treatment

What advancements are being made in PMS research and treatment? As our understanding of women’s health continues to evolve, researchers are exploring new avenues for PMS management and treatment. Some areas of ongoing research include:

• The role of genetics in PMS susceptibility
• Potential links between PMS and other health conditions
• Development of more targeted hormonal treatments
• Exploration of novel non-hormonal therapies
• Improved diagnostic tools for differentiating between PMS and PMDD

While current treatments can be effective for many women, ongoing research holds promise for even more tailored and effective approaches to managing PMS in the future.

By understanding the nature of PMS, implementing lifestyle changes, and seeking appropriate medical care when needed, women can effectively manage their symptoms and maintain a high quality of life throughout their menstrual cycle. 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 your specific 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.