What is PMS and what can I do about it?

What is PMS?

Premenstrual Syndrome is the name given to a group of symptoms typically experienced in the week leading up to a menstrual period. As many as 3 out of 4 women experience PMS symptoms at some point in their life. Each woman's symptoms are different and can also vary from month to month.

The more common PMS symptoms include:

  • Mood swings

  • Feeling upset, anxious or irritable

  • Tired or trouble sleeping

  • Bloating or water retention 

  • Tummy pain / cramping

  • Breast tenderness

  • Headaches

  • Spotty skin / greasy hair

  • Changes in appetite and sex drive

A more extreme form of PMS is called Premenstrual dysphoric disorder (PMDD). PMDD is thought to affect <5% of women. Symptoms of PMDD are similar to PMS but are much more intense and can have a much greater negative impact on your daily activities and quality of life.

Symptoms of PMDD can include:

  • Physical symptoms: abdominal cramping, headaches, joint and muscle pain

  • Behavioural symptoms: binge eating and problems sleeping

  • Mental and emotional symptoms: feeling very anxious, angry, depressed or, in some cases, even suicidal

Please reach out to your GP if you suspect you have PMDD. 


What causes PMS? 

The exact cause of PMS is still unknown, but several factors are thought to contribute to symptoms:

  • Cyclical changes in hormones: PMS symptoms change with monthly hormonal fluctuations and usually disappear with pregnancy and menopause

  • Chemical changes in the brain: Fluctuations in serotonin, a brain chemical that plays a crucial role in mood, could trigger PMS symptoms. Insufficient amounts of serotonin may contribute to premenstrual depression, as well as to fatigue, food cravings and difficulty sleeping


What can we do to reduce and support PMS?

  • Exercise - regular exercise throughout our cycle in the lead up to your PMS time has been shown to relieve symptoms 

  • Sleep - establish good sleep hygiene to try to get 7-8 hrs of quality sleep each night

  • Monitor symptoms - keep track of your symptoms on apps like Flo and Clue to help you spot patterns and better adapt our lifestyles around our common symptoms. These also serve as data points to share with our GPs, should things change or get worse

  • Supplements - such as vitamin B6, vitamin D, vitamin E, calcium, magnesium and zinc have been reported to help relieve symptoms. It’s important to check with a GP or pharmacist if you are also taking medicines before starting to take regular supplements, as they can negatively interact. A registered nutritionist or dietician can advise on both contraindications and appropriate doses

  • Nutrition

    • Eat smaller, more-frequent meals may reduce bloating 

    • Limit salt and salty foods can help reduce bloating and fluid retention during PMS

    • Choose foods high in complex carbohydrates, such as fruits, vegetables and whole grains to stabilise blood sugar and help regulate hormones

    • Choose foods rich in calcium, magnesium and zinc

    • Avoid caffeine and alcohol, as they can affect the endocrine (hormone) system

Note - it’s best to speak to a registered nutrition professional or dietitian before making any changes to your diet. We are all wonderfully unique and what works for one person may not work for another so please seek help and advice before changing your diet to work out the right way forward for you.


Key take-aways

  • PMS is extremely common - affecting 3 in 4 women at some point

  • There are lots of things you can do to relieve symptoms, notably: 

    • Regular exercise

    • Sufficient sleep

    • Reducing endocrine-affecting stimulators like alcohol and caffeine

    • Eating a diet rich in micronutrients


Where can you get help?

If you feel you need support with your PMS, you can get in touch with your GP and ask to be referred for help. 

If you would like nutritional support with your PMS and what dietary and lifestyle changes might be appropriate for you, please get in touch. Use the link below to arrange a free call where we can get to know each other so I can understand where you are in your journey and we can chat about the best route forward for you. It’s also a chance for you to ask any questions about working with me. 

Further Resources

https://www.nhs.uk/conditions/pre-menstrual-syndrome/

https://www.thewomens.org.au/health-information/periods/healthy-periods/exercise-diet-periods

https://www.larabriden.com/what-dairy-does-to-periods/

https://www.youtube.com/watch?v=0s5vzsabNpI Dr Neal Barnard - How foods affect hormones

https://www.mind.org.uk/information-support/types-of-mental-health-problems/premenstrual-dysphoric-disorder-pmdd/about-pmdd/#.WqEtgdBl-Uk

Disclaimer

All content found on the lauraandreli.com website including text, video, or other formats have been created for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor, consultant or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

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