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
Disclaimer
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