Understanding and Managing PMS (Premenstrual Syndrome): A Complete Guide

Are you familiar with the monthly rollercoaster ride of emotions that comes before your period?

If so, you’re not alone! Premenstrual Syndrome (PMS) affects countless menstruating individuals.

It may cause various physical, emotional, and psychological symptoms.

As per a study published by NCBI, 75% of women with regular menstrual cycles face at least some symptoms of PMS.

But fear not! This article will uncover its causes, explore its symptoms, and reveal effective management strategies.

What is PMS

PMS stands for Premenstrual Syndrome and is a combination of emotional and behavioral changes.

Women may experience these changes in the days or weeks leading to their menstrual period.

These symptoms can differ for every person but can include mood swings, fatigue, and changes in sleep patterns.

PMS usually goes away once the menstruation begins, but the severity may vary.

It is a common condition affecting many women during their reproductive years.

Fact:

A severe form of PMS is Premenstrual Dysphoric Disorder (PMDD). The symptoms stay the same, but the level of severity of this disorder is very high.

Symptoms of PMS

The symptoms of Premenstrual Syndrome may vary from person to person.

PMS symptoms can begin anytime after ovulation (usually starting a week before the period).

They can last until five days after menstruation begins.

Ovulation, or the egg release from the ovaries, generally occurs around day 14 or mid of your menstrual cycle.

Some may experience mild symptoms, while some may face severe symptoms.

Following are the PMS symptoms that you may face:

Mood swings: Feelings of irritability, depression, anxiety, and sudden mood changes
Physical discomfort: Bloating, cramps, headaches, muscle aches, and breast tenderness
Fatigue: Low energy levels and tiredness
Food cravings: Desire for specific foods, especially those having higher sugar and carbohydrates
Changes in appetite: Increased or decreased appetite
Changes in libido: Changes in sexual interest and desires
Acne bumps: Some women may experience breakouts or worsening acne

It is essential to know that not all women may experience the following symptoms, and severity may also vary.

Warning:

If these symptoms significantly interfere with daily life, it will be better to talk to a healthcare professional.

Causes

The causes of Premenstrual Syndrome are not yet known, but several factors may contribute to this condition.

But some of the causes that can alleviate these symptoms are as follows:

Hormonal changes

The symptoms and signs of Premenstrual Syndrome change with hormonal fluctuations and may disappear after pregnancy and menopause.

The levels of Progesterone get low and Estrogen gets high at this time which may lead to PMS.

Chemical changes in the brain

Serotonin is a neurotransmitter that plays an essential role in mood and can trigger PMS symptoms.

Insufficient amount of Serotonin can contribute to PMS depression, fatigue, sleep problems, and food cravings.

Mental health conditions

Living with mental health conditions like anxiety and depression may increase the risk of getting PMS or PMDD.

A family history of PMS, bipolar disorder, or depression can also raise the chances.

Lifestyle factors

Some lifestyle changes and habits can also affect the severity of PMS symptoms.

Some of the factors that can worsen them are as follows:

Smoking
Sedentary lifestyle
Eating fatty and sugary food
Lack of quality sleep

As per a 2018 research published by NCBI, alcohol can also moderately increase the risk of getting PMS.

If you drink heavily, you are even more likely to experience PMS symptoms.

When to talk to a doctor

The majority of individuals who experience menstruation often describe encountering a few PMS symptoms.

However, these indications may not occur every month and may not impact one’s day-to-day activities.

If these symptoms get severe and start disrupting your regular routines every month, then the next step is to talk to a doctor.

Your doctor will diagnose if you have PMS or PMDD and prescribe treatment options such as:

Hormonal birth control pills
Calcium, magnesium, or Vitamin B6 supplements
They may suggest you make some lifestyle changes as well

Always follow your doctor’s prescription for better and more effective results.

Diagnosis

Your doctor may ask about your symptoms and how they impact your life.

It is common to experience a symptom or two before your period, but it isn’t the same as PMS.

For diagnosis of PMS, your healthcare provider will confirm that you have at least one symptom of PMS occurring 5 to 7 days before the start of your periods.

These symptoms must go away within four days after your period ends.

All these symptoms must recur for a minimum of three months of menstrual cycles for a PMS diagnosis.

Your healthcare professional may ask you the following questions for proper diagnosis:

How many days have passed between your period cycles?
For how many days the bleeding was visible?
For how many days have you had light, medium, or heavy bleeding?
What symptoms are you facing?
The severity of the symptoms
Do these symptoms interfere with daily activities?

The healthcare professional may also ask you about your medical history and the medicines you are taking.

Treatment for PMS

There is no such treatment for Premenstrual Syndrome (PMS).

But you can manage PMS symptoms using over-the-counter medications, home remedies, and lifestyle changes.

Medications

Nonsteroidal anti-inflammatory drugs (NSAIDs) help relieve menstrual cramps and pains during periods or when symptoms start.

These medications involve Ibuprofen, Naproxen, and Mefenamic acid.

Hormonal birth control pills can also help prevent ovulation and relieve symptoms like pain and tenderness.

Selective Serotonin Reuptake Inhibitors (SSRIs) are antidepressants prescribed to treat disorders related to mood during PMS.

Surgery

Some women having severe symptoms of PMS prefer Hysterectomy.

In this surgical procedure, a small part or complete uterus of the woman is removed.

A study published by Oxford Academic states that 96% of women were satisfied and happy after having Hysterectomy and faced no PMS symptoms.

Surgery is often prescribed for women who are not in their childbearing years.

Lifestyle changes

Modifying your lifestyle can help relieve mild symptoms of PMS, such as fatigue, bloating, and cramps.

Moderate cardio exercises like running, slow walking, swimming, and cycling for 30 minutes can help boost your mood and relieve stress.

Relaxing exercises such as meditation and yoga can also reduce stress and combat sadness and irritability.

These exercises release Endorphins, natural mood elevators that can improve anxiety and depression.

Keeping a consistent sleep schedule helps regulate your internal clock.

Taking at least eight hours of sleep can reduce emotional fluctuations and irritation.

Eat fewer salty, sugary, and fatty foods and drink fewer caffeinated and alcoholic beverages.

Healthy eating is good for your gut and mood; spacing between meals and bowel troubles like constipation.

Vitamins and supplements

There are various vitamins and minerals not approved by the FDA and are used for relieving PMS symptoms.

As per a study published by the National Center of Biotechnology Information, Magnesium can significantly help relieve the symptoms of PMS, such as headache, anxiety, and stress.

Leafy green vegetables, whole grains, and nuts can provide a proper amount of Magnesium.

Another study on NCBI stated that Calcium improves PMS symptoms such as fatigue, food cravings, and depression.

You can get enough Calcium from foods like milk, eggs, cereals, yogurt, and supplements.

Vitamin B has also shown efficacy in improving mild to moderate PMS symptoms.

Fish, non-citrus fruits, potatoes, and various supplements contain the amount of Vitamin B6 the body needs.

Takeaway

If your PMS symptoms affect your daily routine and quality of life every month, consult your doctor.

While the exact cause of PMS stays a mystery, it is believed to be caused by hormonal changes.

It can cause physical and emotional changes that can make daily life challenging.

Some over-the-counter medicines and lifestyle changes can help alleviate those symptoms.

Severe symptoms of PMS may require more in-depth treatment is required.

Women should consult their doctor if they are suffering from severe PMS.

Frequently Asked Questions

What is PMSing?

PMSing is a term commonly used to describe the experience of going through Premenstrual Syndrome (PMS). It refers to the time when the individual faces all the symptoms of PMS before their period.

How long is PMS before the period?

The duration of facing PMS symptoms before the menstrual period can vary. Generally, it occurs in the one to two weeks leading up to menstruation. Symptoms can arise at this point and typically diminish with the onset of menstruation.

Does PMS affect bowel movements?

Yes, PMS can affect bowel movements in some women. Some symptoms, like bloating, constipation, or diarrhea, can be related to PMS. These can cause changes in bowel habits during the premenstrual phase.

Are PMS after or before the period?

Premenstrual Syndrome or PMS is the physical and emotional symptoms women face in the days or weeks before their menstrual cycle. These symptoms typically appear in the days or weeks before menstruation and tend to dissipate once the menstrual cycle begins.

Citations:
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