Managing PMS: What you need to know

Sep 11, 2023

4 min read

Premenstrual Syndrome, commonly known as PMS, is a recurring reality for many individuals with menstrual cycles. It’s a complex combination of physical, emotional, and psychological symptoms that can range from mild irritations to severe disruptions in daily life. PMS symptoms develop during the luteal menstrual cycle and disappear within a few days of menstruation. Let’s delve deep into PMS, exploring its causes, symptoms, and various strategies to effectively manage and alleviate its impact.

What is PMS?

PMS, or Premenstrual Syndrome, refers to a cluster of symptoms that occur in the days or weeks leading up to menstruation. These symptoms can vary greatly among individuals, both in type and severity. While some may experience mild discomfort, others may face intense physical and emotional challenges.

Understanding the menstrual cycle is crucial for grasping PMS fully. The menstrual cycle is divided into several phases, each influenced by hormonal fluctuations. These hormones play a pivotal role in the development of PMS symptoms.

The Menstrual Cycle: Phases and Hormonal Influences

Menstrual Phase: This phase begins with the onset of menstruation and is characterized by the shedding of the uterine lining. Estrogen and progesterone levels are relatively low during this time.

Follicular Phase: As menstruation ends, the follicular phase begins. Estrogen levels gradually rise, promoting the development of a mature egg in one of the ovaries.

Ovulatory Phase: Midway through the cycle, a luteinizing hormone (LH) surge triggers ovulation. This phase is marked by the release of the egg from the ovary.

Luteal Phase: After ovulation, the body enters the luteal phase. During this time, progesterone levels rise. It’s in this phase that many PMS symptoms tend to surface.

Common PMS Symptoms

Physical Symptoms

Bloating and Abdominal Discomfort: Many individuals experience bloating and abdominal discomfort due to hormonal fluctuations. This can lead to feelings of fullness and discomfort in the lower abdomen.

Breast Tenderness: Breast tenderness is a common symptom of PMS, often causing discomfort and pain in the days leading up to menstruation.

Headaches and Migraines: Hormonal changes can trigger headaches or migraines in some individuals. These headaches can range from mild to severe and are often accompanied by sensitivity to light and sound.

Muscle Aches and Joint Pain: PMS can also bring on muscle aches and joint pain. These discomforts can affect mobility and overall comfort.

Fatigue and Sleep Disturbances: Many individuals with PMS experience fatigue, which can be exacerbated by sleep disturbances such as insomnia or restless sleep.

Emotional and Psychological Symptoms

Mood Swings and Irritability: Fluctuations in hormone levels can lead to mood swings and irritability. Individuals may feel emotionally sensitive or easily angered during this time.

Anxiety and Depression: PMS can trigger or exacerbate symptoms of anxiety and depression. It’s essential to differentiate between PMS-related mood changes and underlying mental health conditions.

Difficulty Concentrating: Some people find it challenging to concentrate or focus on tasks during the days leading up to menstruation. This can impact productivity and daily functioning.

Changes in Appetite and Food Cravings: Appetite changes and food cravings are common during PMS. Some individuals may experience increased hunger or cravings for specific types of food, often high in sugar or salt.

What are the probable causes behind PMS?

The exact cause of PMS is not well understood, but it’s closely linked to changes in hormone levels, particularly those related to the ovaries. Women who experience PMS tend to be more sensitive to the natural hormonal fluctuations that happen during their menstrual cycle.

Interestingly, symptoms often improve when certain treatments are used, such as medications that prevent ovulation, during pregnancy, and after menopause. This suggests that the ups and downs of ovarian function are closely tied to PMS symptoms. However, we’re still trying to figure out the exact role that ovarian function plays in starting, showing, and resolving these symptoms. Additionally, researchers have found that specific genetic variations in a gene called ESR1, which is related to estrogen receptors, are associated with a severe form of PMS called PMDD. Moreover, when we use medications that help stabilize certain chemicals in the brain, like serotonin, and regulate another one called gamma-aminobutyric acid (GABA), it can make premenstrual symptoms better. This suggests that these brain chemicals are pretty important when it comes to PMS symptoms.

woman suffering from a stomach pain lying down on couch

Diagnosis and Differentiating PMS from PMDD

Diagnosing PMS typically involves tracking symptoms over several menstrual cycles. Healthcare providers may use various assessment tools to evaluate the severity and impact of these symptoms.

PMDD: A More Severe Form of PMS

While PMS can be challenging, Premenstrual Dysphoric Disorder (PMDD) is a more severe condition. PMDD is characterized by extreme emotional and psychological symptoms that can significantly impair daily functioning. Distinguishing between PMS and PMDD is crucial, as PMDD often requires more targeted treatment approaches.

Coping Strategies and Management Techniques

Dietary Adjustments

A balanced diet rich in fruits, vegetables, whole grains, and lean protein can provide essential nutrients to help manage PMS symptoms. Reducing caffeine, sugar, and sodium intake may help alleviate bloating and anxiety during PMS. Consuming foods rich in calcium and vitamin D may help reduce PMS symptoms, particularly those related to mood. There is some evidence that diets emphasizing complex carbohydrates could help. This might be because they boost the brain’s production of serotonin, a chemical that can affect mood.

Supplements

Calcium supplements have been found to be effective in reducing some PMS symptoms. Vitex agnus-castus (or chasteberry), has been found effective in reducing PMS symptoms such as constipation, irritability, depressed mood, breast tenderness, and migraines. Studies show that Vitex works by decreasing levels of the hormone prolactin. This helps rebalance other hormones, including estrogen and progesterone — thus reducing PMS symptoms.

Exercise and Physical Activity

Regular physical activity can help alleviate PMS symptoms by releasing endorphins, which improve mood and reduce cramps.

Quality Sleep

Prioritizing adequate and quality sleep is essential. Establishing a consistent sleep schedule and creating a comfortable sleep environment can aid in symptom management.