PMS and What You Can Do About It
Your partner is invading your personal space, your stomach feels like a bottomless pit, you have a nagging headache, and you're getting in your own way... Sound familiar? It could very well be that you're experiencing premenstrual syndrome, also known as PMS.
What is PMS?
Nearly all women notice that just before their period, they start experiencing tender breasts, a dull ache in the abdomen, headaches, or mood swings. Unfortunately, this is normal. However, if the symptoms are so severe that they interfere with your daily life, you might have PMS (premenstrual syndrome). The symptoms begin in the weeks leading up to your menstruation and disappear when your period starts, remaining absent for at least a week afterwards.
What kind of symptoms are associated with PMS?
In the final phase of your cycle, around the 3rd and 4th week, hormonal symptoms may arise, peaking on days 19, 20, and 21 when progesterone and oestrogen are not in an optimal balance within the body. PMS symptoms can be both physical and psychological and vary from person to person.
Psychological symptoms:
- feeling down/depression/crying spells
- irritability
- sleep problems
- anxiety
- mood swings/instability
- binge eating
Physical symptoms:
- painful/tender breasts
- fluid retention
- skin issues
- back pain/headaches
- stomach/digestive issues/bloating
- lack of energy
What causes PMS?
Why does one woman experience severe symptoms while another does not? This is not yet well understood. PMS symptoms arise after ovulation, which occurs approximately two weeks before menstruation. During the second half of the cycle, after ovulation, progesterone production increases, while oestrogen levels gradually decrease. Significant hormonal fluctuations can disrupt metabolic and biochemical processes, leading to PMS symptoms.
It is often observed that PMS symptoms tend to develop after the age of thirty and after having children. PMS is less common in younger women. The symptoms disappear after menopause.
What helps with PMS?
It's certainly quite bothersome if you experience the above symptoms every month. Fortunately, you can do a lot with diet, lifestyle, and supplementation. These factors all influence your hormonal balance. It's especially important to remember that stress and sugar can significantly disrupt your hormones and cause or exacerbate PMS symptoms. Therefore, make sure to avoid chronic stress and take moments of rest amidst your busy job and commitments, in the form of sufficient sleep, meditation, reading, or walking.
Diet
Sugar affects your blood sugar levels, and an unstable blood sugar level is linked to hormonal issues. A good way to keep your blood sugar stable is to:
- eat as many slow-digesting carbohydrates from vegetables as possible
- focus on consuming sufficient proteins and healthy fats; these nutrients have less impact on your blood sugar levels
- consume bread and pasta in moderation
- avoid products like biscuits, sweets, chocolate – do not drink soft drinks and fruit juices
Herbs
Are you looking for additional support? Then you might consider herbs like Chaste Tree (Vitex Agnus Castus), which promote a normal and regular menstrual cycle. Chaste Tree helps with discomforts before and during menstruation, such as irritability before menstruation and mood swings.
Author: Nicole Langedijk
