Premenstrual Syndrome (PMS) refers to the physical and emotional symptoms that some women experience in the days leading up to their period. These symptoms can affect the quality of life and usually subside during or at the beginning of the menstrual cycle. However, it is important not to let these issues control your life. Treatments and lifestyle adjustments can help reduce or manage the symptoms and signs of PMS.
Understanding PMS (Premenstrual Syndrome)
PMS is a group of physical and psychological symptoms that typically begin about a week before menstruation. These symptoms can cause bloating and pain in some individuals. Additionally, PMS can lead to mood swings during the weeks before menstruation in some people.
Mood swings are characterized by rapid and unpredictable changes in a person’s emotional state. For example, you may wake up feeling good, but one or two hours later, you might experience anger and irritability for no apparent reason.
When Do PMS Symptoms Start and End?
Did you know when PMS starts and ends? The symptoms of PMS are clear indicators that your period is approaching. These symptoms typically appear between 4 to 10 days before the start of menstruation (known as the luteal phase of the menstrual cycle) and end with the onset of bleeding. Although some individuals may experience slight abdominal discomfort after menstruation begins.
Causes of Premenstrual Syndrome (PMS)
The exact cause of Premenstrual Syndrome (PMS) is not yet fully understood. It is believed to be the result of a combination of various factors that contribute to the symptoms, including:
Hormonal Changes
Hormonal changes play a significant role in the development of PMS. The menstrual cycle consists of two phases: (1) the proliferative or follicular phase, and (2) the secretory or luteal phase. During this cycle, levels of hormones like progesterone and estrogen fluctuate. These hormonal changes are thought to be the major contributing factor to many of the symptoms of PMS.
In the luteal phase of the menstrual cycle, hormones secreted by the ovaries cause the lining of the uterus to thicken and become spongy. At the same time, an egg is released from the ovary. During this period, progesterone levels rise significantly, while estrogen levels decrease. These hormonal fluctuations, especially the shift from estrogen to progesterone in the luteal phase, lead to the onset of PMS symptoms. PMS and Premenstrual Dysphoric Disorder (PMDD) occur due to the complex interactions between different levels of sex hormones, especially estrogen and progesterone, during the luteal phase of the menstrual cycle.
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Chemical Changes in the Brain
Changes in hormone levels during the menstrual cycle can cause alterations in the levels of a chemical in the brain called serotonin. Serotonin plays an important role in regulating mood and can contribute to feelings of happiness. These hormonal fluctuations can lead to a reduction in serotonin levels, which may cause mood changes associated with PMS. Medications like selective serotonin reuptake inhibitors (SSRIs) in some women with PMS may help increase serotonin levels and improve PMS symptoms.
Dietary Impact on PMS Symptoms
Eating too little or too much of certain foods can exacerbate PMS symptoms. For example, excessive salt intake can cause bloating. Additionally, caffeinated drinks and alcohol can disrupt mood and energy levels. The worsening of PMS symptoms may also be related to deficiencies in minerals and vitamins.
Lifestyle Factors
Understanding lifestyle factors that affect the risk of PMS is important. Research shows that obesity can increase the risk of developing PMS, while physical activity can help balance hormone levels in the body. While stress does not directly cause PMS, it can exacerbate the symptoms of PMS.
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Symptoms of PMS (Premenstrual Syndrome)
PMS typically involves mild to moderate symptoms, but in some cases, the symptoms are severe enough to affect daily activities. The symptoms of PMS can be broadly categorized into physical, psychological, behavioral, and emotional symptoms. Below are the common symptoms of PMS:
Physical Symptoms of PMS:
- Bloating
- Abdominal Discomfort and Pain
- Back Pain
- Headaches
- Breast Tenderness
- Joint and Muscle Pain
- Sleep Disturbances
- Nausea
- Weight gain (up to 1 weight)
- Worsening of Chronic Conditions: Existing chronic conditions like migraines or asthma may worsen during PMS.
Psychological and Behavioral Symptoms of PMS:
- Mood Swings
- Emotional Sensitivity
- Social Withdrawal
- Irritability or Anger
- Crying Spells
- Anxiety
- Difficulty Concentrating
- Confusion and Forgetfulness
- Restlessness
- Fatigue
- Low Self-Esteem
- Loss of Interest in Sex
- Changes in Appetite
Emotional Symptoms of PMS:
- Sadness or Anxiety
- Loss of Interest in Activities
- Insomnia or Increased Sleepiness
- Changes in Sexual Desire
- Difficulty Concentrating
- Depression
- Irritability
Why do PMS symptoms vary from month to month?
While it may be difficult to directly determine how hormonal changes affect specific symptoms of premenstrual syndrome (PMS), monthly life changes can influence the intensity or recurrence of specific symptoms. For example, if you experience stress at a particular time or make changes to your diet, these factors may affect PMS symptoms.
Why do some women experience PMS symptoms after their period ends?
Many women face the issue of experiencing a range of symptoms known as “post-period syndrome” after their menstrual cycle ends. These symptoms can include sleep problems, anxiety, irritability, and mood swings. The exact cause of these symptoms is not yet known, but it is likely that these issues arise due to hormonal imbalances during the post-menstrual phase.
Non-Medical Treatments
In this section, we will discuss non-medical treatments for PMS:
Exercise
Try to engage in at least 30 minutes of physical activity five days a week. Even a regular walk around your neighborhood can help reduce feelings of depression, anger, and anxiety.
Nutrition
Try to avoid consuming unhealthy foods that are often associated with PMS symptoms. High amounts of sugar, fat, and salt can negatively affect your mood. Of course, you don’t need to completely eliminate these items, but try to balance them with fruits, vegetables, and whole grains. This can help you maintain satiety throughout the day and minimize blood sugar drops that may cause irritability. Additionally, lack of sleep can disrupt your mood. Try to get at least seven to eight hours of sleep each night, especially one to two weeks before your period.
Stress
Stress can also have negative effects on your mood swings. To manage stress, deep breathing exercises, meditation, or yoga can help calm your mind and body, especially if you are dealing with PMS symptoms.
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Medical Treatments
If other treatments have not been effective, you may need to consider antidepressant medications. Selective serotonin reuptake inhibitors (SSRIs) are among the well-known medications used to treat mood swings associated with PMS. For details about medication dosage and timing, it is best to consult with your doctor. Your doctor may suggest taking this type of medication only for two weeks before symptoms start. In other cases, your doctor may recommend taking it daily.