Premenstrual Syndrome (PMS) vs. Menstruation: What You Need to Know

Premenstrual syndrome (PMS) is often confused with menstruation, but they differ. Menstruation is the monthly shedding of the uterine lining, involving blood flow, while PMS is what you feel in the lead-up to your period. This article from Fitie will help you understand PMS better. Let's dive in!

PMS is a collection of symptoms that can appear every month in the weeks leading up to your period. It usually strikes about 1 to 2 weeks before menstruation and can last for several days. PMS is quite common, particularly among women of childbearing age.

Symptoms of PMS

The symptoms of PMS vary from woman to woman, with some experiencing mild discomfort while others may have more severe symptoms. Physically, PMS can bring about sore breasts, stomach cramps, bloating, changes in bowel habits (like constipation or diarrhea), headaches, acne, back or muscle pain, clumsiness, and heightened sensitivity to light or sound.

In addition to these physical symptoms, PMS can also trigger emotional, mental, and behavioral changes such as irritability, fatigue, sleep disturbances (either too much or too little), altered appetite (either increased or decreased), difficulty concentrating, forgetfulness, anxiety, restlessness, mood swings (such as sadness, crying, or sudden depression), and a reduced sex drive.

Mood changes, especially irritability, are often felt by women

What Causes PMS?

The exact cause of PMS remains a scientific mystery, but several theories could explain its occurrence:

1. Hormonal Changes: Fluctuations in estrogen and progesterone levels during the menstrual cycle may lead to mood swings, irritability, and anxiety.

2. Brain Chemicals: Changes in neurotransmitters like serotonin and norepinephrine can impact mood. For example, decreased estrogen levels can lead to reduced dopamine and serotonin production, resulting in mood changes.

3. Mental Health: Individuals with depression or anxiety may be more likely to experience PMS.

4. Lifestyle Factors: Unhealthy eating habits (high fat, sugar, and salt intake), lack of exercise, poor sleep quality, and smoking can contribute to PMS.

5. Family History: A family history of PMS, postpartum depression, or bipolar disorder can increase the likelihood of experiencing these symptoms.

It's essential to identify factors that may trigger your PMS.

Junk food is a factor that may increase the risk of PMS severity

Tips to Relieve PMS Symptoms

Here are strategies to help ease PMS symptoms, whether they are mild, moderate, or severe:

• Maintain a Balanced Diet: Include carbohydrates, protein, whole grains, fruits, and vegetables.

• Cut Down on Sugar, Salt, and Fat: Follow the Ministry of Health's recommendations for daily intake. Limit caffeine and alcohol.

• Get Regular Exercise: Aim for at least 30 minutes of physical activity daily or 150 minutes weekly to alleviate cramps, anxiety, and depression.

• Prioritize Sleep: Ensure you get 8 hours of sleep per night, as sleep deprivation is associated with mood swings.

• Manage Stress: Find ways to cope with stress, such as journaling, confiding in friends, self-care, relaxation, or hobbies.

If PMS symptoms are severe, over-the-counter pain relievers like ibuprofen, aspirin, or acetaminophen can help with headaches, cramps, and muscle pain. Diuretics may relieve breast tenderness; heat therapy can be effective when used correctly.

PMS is a common condition with varying levels of severity. While it can't be eliminated, it can be managed. If your symptoms are exceptionally severe and impacting your daily life, or if over-the-counter treatments don't help, consult a doctor at Fitie for guidance.

Source:

Healthline. (2022). PMS: Premenstrual Syndrome Symptoms, Treatments, and More [Online] https://www.healthline.com/health/premenstrual-syndrome#symptoms

Office on Woman’s Health. (2021). Premenstrual syndrome (PMS) [Online] https://www.womenshealth.gov/menstrual-cycle/premenstrual-syndrome