Mood swings, cramps, bloating – those unpleasant symptoms can go on and on and on … Furthermore, they can show up to two weeks before your period begins. These symptoms are called PMS, which stands for premenstrual syndrome. Read here what causes PMS, what symptoms are part of it, and what can help to alleviate the discomfort.
What is PMS?
PMS is the abbreviation for Premenstrual Syndrome. It describes psychological and/or physical symptoms or discomfort that girls and women may experience from a few days to two weeks before their period begins.
PMS affects about 85% of all menstruating women
What causes PMS?
Science is still not 100 percent sure what exactly triggers PMS. However, many physicians believe that the imbalance of the two female hormones, estrogen and progesterone, is the trigger. Progesterone is produced in the second half of the cycle, known as the luteal phase, after ovulation and before menstruation begins. Women are particularly sensitive to the breakdown products of this hormone.
The drop in the messenger substance serotonin and the body’s endorphins in this half of the cycle can also contribute to the symptoms.
Other causes might include:
Your Lifestyle
An unhealthy lifestyle can affect the severity of PMS symptoms. An unbalanced diet (vitamin deficiency), smoking, stress, too much caffeine, alcohol, poor sleep, and too little exercise can promote the syndrome.
The Predisposition
A predisposition to mental illness, such as depression, can also be a PMS factor.
PMS Symptoms
PMS symptoms may differ from month to month. Moreover, they can appear in physical and psychological forms.
A total of over 150 psychological and physical PMS symptoms were identified
Some of the most common physical symptoms:
- Water retention
- Flatulence
- Cravings
- Headaches/migraines
- Swollen, tender breasts
- Insomnia
- Weight gain
- Cramps
- Body pain (e.g., back pain)
- Swollen legs
- Tiredness, fatigue
- Acne, skin blemishes
- Nausea
- Diarrhea/constipation
- and others
Some of the most common mental symptoms:
- Irritability, aggression
- Crying, screaming
- Bad mood
- Mood swings
- Concentration problem
- Anxiety, panic
- Depression
- Listlessness
- Restlessness
- and others
When is PMS worst?
Premenstrual Syndrome is usually at its worst four to ten days before your period starts. This is because that is about five days after the peak of progesterone levels, and as explained above, the body is very sensitive to the breakdown products of progesterone.
As soon as your period starts or one to two days after the start of your period, the discomfort should usually stop abruptly.
How can you relieve or treat PMS?
There are some things you can do to relieve mild PMS symptoms:
Exercise or workout
Just 30 minutes of exercise a day can help relieve symptoms. You don’t have to do a strenuous workout. Just a relaxing walk in the fresh air can help.
Reduce or avoid stress
Stress can not only make you sick, but it can also make premenstrual syndrome worse. That’s why it’s important to focus on yourself sometimes. Taking a hot bath can be a way to reduce stress and relax.
Avoid alcohol
Reduce salt
PMS remedies:
Some supplements can help with drainage, and some generally help relieve symptoms.
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