This article will assist you in understanding the Premenstrual Syndrome causes as well as ways to alleviate its symptoms.
PMS is a group of symptoms that many women experience approximately a week or two before their menstruation. Over 90% of women report experiencing premenstrual symptoms such as bloating, headaches, and moodiness. Some women may experience such severe symptoms that they miss work or school, while others are unaffected by milder symptoms. Women in their 30s are most likely to suffer from PMS.
Below, we’ll cover the symptoms of PMS in detail, plus offer some tips on getting support and relief from your symptoms.
Premenstrual Syndrome Symptoms
While PMS symptoms are frequently mild or moderate and have no influence on daily life, they can be severe enough to interfere with your daily activities and overall well-being.
If you have PMS, you will have symptoms before each menstrual cycle. You may just experience some of the symptoms listed here, or you may experience numerous, but PMS usually involves at least a few different symptoms.
Physical signs
- Bloated tummy
- Cramps
- Tender breasts
- Hunger
- Headache
- Muscle aches
- Joint pain
- Swollen hands and feet
- Pimples
- Weight gain
- Constipation or diarrhea
Emotional signs
- Tense or anxious
- Depressed
- Crying
- Mood swings
- Can’t sleep
- I don’t want to be with people
- Feel overwhelmed or out of control
- Angry outbursts
Behavioral signs
- Forget things
- Loss of mental focus
- Tired
Premenstrual Syndrome Causes
Scientific study has not yielded a definite cause of PMS, nor has it shown why some people suffer from it more severely than others. Nonetheless, scholars have proposed other possibilities.
Hormone cyclical changes
Many scientists believe PMS is caused by fluctuations in estrogen and progesterone levels.
These hormones normally change throughout your menstrual cycle. Hormones surge during the luteal phase, which follows ovulation, and then swiftly fall, causing anxiety, irritability, and other mood disturbances.
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Chemical changes in the brain
The neurotransmitters serotonin and norepinephrine play various critical roles in the body, including mood, emotion, and behavior regulation.
These chemical messengers may potentially play a role in PMS symptoms.
A decrease in estrogen, for example, may cause the release of norepinephrine, resulting in decreased synthesis of dopamine, acetylcholine, and serotonin. These changes might disrupt sleep and contribute to a low or sad mood.
Existing mental health conditions
Living with a mental health issue, such as depression or anxiety, may increase your risk of PMS or premenstrual dysphoric disorder (PMDD), a more severe type of PMS.
A family history of PMS, bipolar illness, or depression, particularly postpartum depression, might significantly raise your chances.
You may also experience premenstrual syndrome aggravation. This implies that symptoms of underlying mental health issues, such as bipolar disorder or depression, worsen just before your period starts.
Experts have yet to come up with a definitive explanation for the relationship between mental health symptoms and menstrual-related mood changes. However, many people feel it is related to the chemical changes in the brain mentioned earlier.
Lifestyle factors
Certain behaviors may have an impact on the intensity of your PMS symptoms. Among the potential lifestyle variables that may aggravate PMS symptoms are:
- smoking
- consuming a lot of foods high in fat, sugar, and salt
- a lack of consistent physical activity
- a lack of enough sleep
According to 2018 research, alcohol use increases the risk of PMS. You are more prone to have PMS symptoms if you overeat or drink extensively on a frequent basis.
Chances of PMDD
As with PMS, PMDD symptoms may occur due to fluctuations in levels of estrogen, progesterone, and serotonin.
Symptoms of PMDD might include:
- depression, intense sadness, and crying spells
- thoughts of suicide
- panic attacks
- anxiety, anger, or irritability
- sudden shifts in mood
- a lack of interest in daily activities
- insomnia
- trouble thinking or focusing
- binge eating
- painful cramping
- Bloating
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Possible Treatments for Premenstrual Syndrome
Treatment options for PMS vary depending on a person’s specific symptoms.
People can manage PMS symptoms by taking medications, making dietary changes, exercising, trying self-care methods, and making other lifestyle changes.
Medication
Taking OTC and prescription medication can help relieve painful symptoms, such as abdominal cramps and headaches.
Examples of medication that people take to treat PMS include:
- pain relievers such as acetaminophen, which can help relieve muscle pain, cramps, and headaches
- nonsteroidal anti-inflammatory drugs, which can reduce cramp pain, headaches, and muscle aches
- diuretics, which can help relieve bloating and breast soreness
For severe PMS symptoms, a doctor may recommend that a person starts taking hormonal birth control pills to reduce PMS symptoms. These drugs work by affecting the levels of estrogen and progesterone in the body.
Speak to a doctor about severe PMS. They may prescribe medications to relieve depression, anxiety, or other mood-related symptoms.
Use relaxation techniques
Managing stress and using relaxation techniques, such as deep breathing or meditation, can help regulate emotional imbalances due to PMS.
Other examples of stress management and relaxation techniques include:
- yoga
- tai chi
- stretching
- taking a bath
- going for a walk
- journaling
- speaking with a close friend or loved one
- meeting with a mental health counselor or therapist
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Relieve bloating
Bloating can make a person feel heavy and lethargic. People can reduce PMS-related bloating by:
- not eating salty foods, which make bloating worse
- eating potassium-rich foods, such as bananas
- staying hydrated
- doing gentle exercise
Relieve menstrual cramps
Menstrual cramps usually arise a few days before the period starts and can last for several days. Trying home remedies such as applying heat to the abdomen, doing gentle exercise, trying massage, and using essential oils can help.
Eat certain nutrients
Making some dietary changes may reduce mild to moderate PMS symptoms. The following are some examples of nutrients that may help a person manage their PMS symptoms:
- Magnesium may help relieve migraine episodes related to PMS. Leafy green vegetables, such as kale and spinach, contain magnesium.
- Fatty acids may help reduce abdominal cramps related to PMS. Good sources include fish, nuts, and green vegetables.
- Calcium supports bone strength and density. Having adequate calcium levels also helps regulate mood, sleep, and food cravings. A 2017 double-blind trial study reported that college-age females who consumed 500 milligrams of calcium daily for 2 months had significant reductions in depression, anxiety, and water retention related to PMS.
The Bottom Line
Most women experience at least one PMS symptom. Hormone fluctuations may play a key part in PMS, although the specific cause is uncertain.
PMDD is a severe type of PMS that affects a tiny fraction of the population.
Taking over-the-counter pain medicines, adopting suitable dietary adjustments, and controlling stress may all aid in the reduction of PMS symptoms.
People may want to consult a doctor if their symptoms do not improve, worsen after therapy, or interfere with their ability to do everyday duties.