PMS ( pre-menstrual syndrome) is common – but does this mean we should never question it? About 95% of women experience these physical and emotional changes in the lead up to their period. You’ve probably heard many of your friends saying they are PMSing and this is what they really mean: their bodies are going through changes in lieu with them starting their period. PMS can last anywhere from 2 days to 2 weeks, all depending on their bodies but usually starts before the period and resolves when the period starts.
Symptoms of PMS
PMS can manifest as physical and emotional symptoms. Physical symptoms can include breast tenderness, nausea, bloating, backaches, joint pain, acne. This time in our menstrual cycle can also impact our sleep patterns and energy levels – which can cause insomnia – and also affect our bowel movements resulting in constipation or diarrhoea. The emotional side of PMS can be just as intense as the physical side. It’s not unusual to feel anger, irritable and sensitive as well as generally very low. In the lead up to our period, you may also experience loss of libido, food cravings, clumsiness and forgetfulness. For me, the dreaded eruption of acne on my face, coupled with strange and random salty and sweet food cravings at all times of the day is a telling sign my body is about to greet me with my period.
The science behind PMS
Like most medical phenomenons, there has not been a clear understanding of the science that lies behind PMS. The clearest reason for this dramatic change in both emotion and physicality is the hormonal changes that our body goes through between ovulation (around 2 weeks before the period starts) to the beginning of the next cycle. The key hormones, oestrogen and progesterone, are neurosteroids (brain stimulants that aid in the regulation of memory and mood) and their levels change during the build-up to our period. Oestrogen levels start to decline and the progesterone levels increase. Not all women react to hormonal levels in the same way. Some women are extremely sensitive to progesterone levels which can result in more intense PMS symptoms. So while your friends have the same hormones and levels in their body, you might just be extra sensitive to their altering levels.
The difference between PMDD and PMS
PMDD (premenstrual dysmorphic disorder) might mimic intense PMS but in actuality, is very different and has more severe effects on a woman’s life. PMDD is very uncommon unlike the 75% of women who experience PMS. It only affects about 3-8% of women and they usually need to seek doctors help to deal with the severity of their symptoms.
PMDD also includes all the symptoms of PMS mentioned above but they are different in many ways. While women with PMS might feel low in mood or depressed, women with PMDD experience extreme low moods and hopelessness which can result in self-harm or suicidal thoughts. When it comes to anxiety, PMDD might result in anxiety at such severe levels that it interferes with their day to day life. You might swing between happiness and sadness with PMS but with PMD, mood swings can be so drastic, cycling between anger, irritability, sadness and happiness. If you think you may be struggling with PMD, don’t hesitate to seek advice from your doctor.
Advice for managing PMS
The first step to managing PMS symptoms is to track them. Either use an app or write down the symptoms you experience leading up to your period as it will make you aware of when you get PMS and how to manage it.
Exercise
While exercising might be the last thing on your mind while feeling bloated or craving sweets, about 30 minutes of exercise can do wonders for yourself and your body. Sadly, exercising just as soon as your PMSing might not be enough. Exercising every day will eventually help dampen PSM symptoms.
Diet
Your 5 a day makes up a good well-rounded diet. Pile your diet high with fruits and vegetables and foods rich in fibres and complex carbohydrates. Supplements are a good addition to your diet, however, getting the natural vitamins from food is always a better alternative. Make sure to eat foods high in vitamin B, calcium and magnesium such as nuts, pork, milk and eggs. Keeping a healthy weight is also recommended as obesity has been linked to an increase in PMS.
Self Care
Self-care is always of the utmost importance, at any point in our life. PMS is not enjoyable, and just because 75% of women also experience it does not reduce the effect it has on your life. If you are feeling low in mood, lethargic or just really hungry, don’t try and force your body to power on. If you need to rest, take some time out and have that snack. Try and reduce your stress levels with a massage or some yoga. Do something that brings yourself joy and lowers your stress levels. Sleep is also imperative. If you are having trouble sleeping due to PMS relaxation and exercise can help with this.
