PMS is an abbreviation for "premenstrual syndrome" and means, among other things, that your mood can change during the period before your period. PMS is very common and it is estimated that about 75% of women of childbearing age suffer from some form of PMS symptoms. If you have very severe PMS, it is called PMDS, which stands for "premenstrual dysphoric syndrome". PMDS often causes stronger psychological problems such as anxiety and depression and is usually treated with antidepressant medications in consultation with a doctor. This article will only be about PMS, not PMDS.
PMS occurs after ovulation, usually about 1 week before your period and lasts until your period. It can also continue for a few days into your period, but most people find that the symptoms disappear when you get your period.
Symptoms of PMS can be both physical and psychological and include:
- Mood swings
- Sleep difficulties
- Sore breasts
- Weight gain
- Worry and anxiety
- Depression
- Irritability
- Swelling
- Headache
- Craving for certain types of food
- Difficulty concentrating
- Fatigue
- Stomach ache
The list of symptoms can be made even longer as it is very individual which symptoms you get but these are among the most common signs of PMS. Stress worsens PMS which probably sounds logical but stress is a factor that can be difficult to get rid of in the everyday life we live in today.
What causes PMS?
It is not actually entirely certain what causes PMS, but the symptoms seem to be linked to the hormone progesterone. During the first half of the menstrual cycle, the hormone estrogen dominates in the body, but after ovulation, during the second half of the cycle, progesterone dominates. One theory is that PMS symptoms are caused by falling progesterone levels, and another theory is that some women are hypersensitive to a substance that is formed when progesterone breaks down (allopregnanolone).
Can you reduce the symptoms of PMS?
YES! You can absolutely influence how you feel during your menstrual cycle, it's just a matter of finding the right tools for you. A healthy lifestyle can help in many ways and is the first step to relieving your PMS symptoms.
Here are some effective tips:
- Exercise and movement, preferably several times a week
- Eat a healthy, nutritious diet
- Eat regularly
- Relaxation such as yoga or meditation
- Enough sleep
- Stress less
- Be careful with alcohol and caffeine (they have a negative effect)
- Stop smoking (it can worsen your symptoms)
- Cut down on the sugar
- Keep track of your menstrual cycle so you are prepared and know what to expect when symptoms occur.
- Tell those around you and ask for support
- Good diet for PMS
There are many nutrients that can help the body maintain hormonal balance at a stable level. Vitamin B6 is a water-soluble vitamin that helps regulate hormonal activity and is found in abundance in, for example, wheat germ, fruit, potatoes, spinach, eggs, sesame seeds and poultry. Fruits and vegetables in general are great as they are bursting with vitamins, minerals and antioxidants that the body needs. Healthy fats found in fatty fish, flaxseeds, olive oil, avocados, nuts and seeds are also good for the body's hormones.
Minerals
Magnesium has a calming effect on the nervous system and muscles and is found in foods such as spinach, nuts, bananas, avocados, whole grains, fish and shellfish. Studies have also shown that women with PMS often have low levels of zinc. You can get zinc from foods such as legumes, seeds, shellfish, meat, quorn and tofu.
Blood sugar
It is important to keep your mood in check by eating regularly to keep your blood sugar in balance, and one key is to choose slow carbohydrates over fast ones. Examples such as lentils and beans, vegetables, quinoa, whole grain rice and wholemeal bread contain a lot of fiber, which gives a good feeling of satiety and keeps blood sugar down. A protein-rich diet also gives a high feeling of satiety and also contains important amino acids that are needed for the production of “feel-good hormones”.
Caffeine
There are also benefits to cutting back on caffeine during PMS as it stimulates the body's stress hormones which can lead to poor sleep, anxiety and irritability. Drink more water or a good herbal tea instead.