Premenstrual syndrome (PMS) is called a whole complex of symptoms that appear in women of childbearing age 2-10 days before menstruation. Doctors counted about 200 signs of PMS. Different representatives of the fair sex, the symptoms can vary significantly. Invariably always one: health and mood are getting worse. Often during such periods, women have time to hopelessly spoil relations with loved ones, colleagues, and superiors. We will figure out how to deal with PMS so as not to poison the life of ourselves and others.
Why does PMS appear and what is it fraught with
There are many causes of PMS and they are associated with hormonal, psychological factors. Most doctors believe that hormones play a decisive role, because women develop an increased amount of testosterone and adrenaline during PMS, which can trigger attacks of unmotivated aggression. That is why many cases of female violence, theft, traffic accidents and divorces are associated with PMS. Sometimes a lot of estrogen enters the bloodstream, and then a feeling of fatigue appears.
Curious fact. In some countries, ICP is considered a mitigating circumstance for women who have committed particularly serious crimes. For example, 29-year-old Sandy Craddock, who killed a work colleague, commuted the sentence precisely for this reason. In prison, Sandy began to behave aggressively every 29 days. She either attacked other prisoners or tried to commit suicide.
According to statistics, PMS symptoms appear in 85% of women. In total, women experience an average of 450-480 PMS during their life, and the symptoms may be different each time. At risk are women of the Caucasian race, engaged in intellectual work and living in large cities. Severe PMS symptoms can occur in women who are experiencing severe stress, survived abortions and miscarriages.
9 main signs of premenstrual syndrome
Although there are many symptoms and they are different, there are the most common. Among the signs of PMS, the following are especially common:
Drawing pain in lower abdomen. It may be accompanied by flatulence, nausea.
Changes in mood. Women during the PMS are tearful, irritable, gloomy, easily fall into anger.
Breast engorgement. Sometimes the chest hurts a lot.
Fatigue, lethargy. There are problems with concentration, remembering.
Swelling. Often feet are poured. If there is varicose veins or chronic hemorrhoids, the disease worsens.
Dysfunction of the sebaceous glands of the skin. Acne may appear. The skin becomes more oily.
Headaches, dizziness. Many women suffer from migraines, which are difficult to cope even with powerful painkillers.
Changes in appetite. Unquenchable hunger is tormenting, I want foods that are not part of the usual diet.
Joint pain. Pain in the joints, a feeling of aching in the bones.
Every year, the manifestations of PMS are amplified. Especially severe symptoms are observed in women 30-35 years old.
How to deal with PMS - 5 useful tips
Often severe premenstrual syndrome is a hereditary problem. Therefore, the first and main adviser for improving well-being is your mother. Find out what symptoms she experienced and how she coped.
There are universal ways that help most women:
Questions to the gynecologist. Surely you regularly undergo examinations. During the next visit to the doctor, ask him a question how to deal with PMS. A gynecologist can advise hormonal drugs and non-drug methods of getting rid of unpleasant symptoms.
Changes in the diet. Improve the menu. About 7-10 days before your period, reduce the amount of sugar and flour products. Drink more water, eat foods rich in vitamins B, E, A. You will benefit from nuts, eggs, chicken, legumes, herbs, vegetables and fruits. But processed food with preservatives is better not to eat at all.
Physical activity. Sports only benefit you. The endorphins produced by the body during exercise will help prevent mood swings and bouts of anger. If you feel tired, do yoga.
Sleep. If you are overcome by drowsiness, stop scolding yourself for poor results in work. Instead, just get enough sleep. You now need 8-9 hours of sleep to fully recover.
Herbal teas. Melissa and peppermint infusions soothe well, help to cope with irritability. A great option is a motherwort broth. If swelling is tormented, you can brew field horsetail.
Do not judge yourself if you break down once a month, quarrel with loved ones, or fail to do the job. You have no power over the hormonal system. But it is in your power to improve the situation: love and pamper yourself, especially before your period. If you eat right, monitor your health and get enough sleep, PMS will pass with minimal loss.
The main thing about PMS and how to deal with its symptoms
Premenstrual syndrome is not eternal. This is just a few days of feeling unwell. So that they do not ruin your relationship with your family and colleagues, follow simple rules:
Do not worry. Hormones control you. If you feel tired and apathy, do not cope with duties, try to unload yourself and relax.
Talk to your gynecologist. If you are tormented by abdominal pain, migraines, swelling during PMS, the doctor will give useful recommendations for getting rid of unpleasant symptoms.
Lead a healthy lifestyle. Refuse bad habits, normalize food and go in for sports. Sleep 8-9 hours a day. This is better than any medicine to help with PMS.
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Relieve PMS symptoms for yourself. It will pass quickly, and life will return to its former course.
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Norm or pathology?
Despite all the terrible legends and myths with which he grew, PMS is considered a natural physiological state. Everything that happens to us during this period is reflected in more than a hundred symptoms from various organs and systems, reflects the normalcy of hormonal changes and the two-phase cycle. In fact, there is nothing critical in “critical days,” as we used to call them because of television advertising. A normal, naturally conceived process of detachment of spent endometrium due to an aborted pregnancy occurs. PMS as a diagnosis, a painful condition requiring treatment, is only worth it when the symptoms are extremely pronounced and bring too much discomfort and limitation into a woman's life. PMS often becomes the subject of jokes and an occasion for jokes, but there are undeniable facts that will be of interest to you.
- In antiquity, there was a "women's week" - the time before menstruation, when a woman was untouchable. She was forgiven for scandals, tantrums, whims, and any whims. That's it.
- The term PMS was born in 1931. Scientists needed not ONE TEN YEARS to describe this condition. For the first time, the term "premenstrual tension" appeared in the work "Hormonal causes of premenstrual tension" by researcher Robert Frank
- Mental labor and PMS. Bad statistics: PMS is observed in 20% of women aged 18 to 29 years, and from 30 years this number increases to 60%. Most affected by PMS are women whose activities are related to mental work.
- Due to a lack of serotonin, women on strict diets are four times more likely to have PMS than those who do not limit themselves to eating.
- Men also have PMS: the body of the stronger sex is also subject to certain factors contributing to the onset of depression, irritability,
emotional instability and even pain.
Causes of Premenstrual Syndrome
To be honest, scientists still can’t decide whether PMS actually exists or not. So, in New Zealand, several years ago, a large-scale study was conducted to find out what symptoms women feel the week before menstruation, and it turned out that they feel very different and this “different” is often due to completely different reasons than the upcoming menstruation. So, is PMS a myth? Also a very interesting point of view. But if we assume that PMS is still a hormonal shift, then various hormonal factors can become the reasons:
- estrogen dominance syndrome, that is, a violation of the ratio of estrogen and progesterone in favor of estrogen, a deficiency of progesterone,
- thyroid dysfunction,
- high prolactin levels
- stress, lack of sleep,
- bad habits - drinking alcohol, smoking, high carbohydrate nutrition.
How to understand if you are subject to PMS or not?
You must have at least five symptoms from this list five to seven days before your period:
- insomnia, drowsiness,
- depression, odor sensitivity, headache,
- memory impairment, decreased attention,
- changes in appetite
- weakness, fatigue,
- breast tenderness
- swelling of the face and limbs,
- pressure increase
- weight gain
- headache, sometimes severe
- joint pain and muscle weakness,
- worsening of the course of chronic diseases.
The severity and intensity of PMS in many situations is due to the general hormonal imbalance in the body, as well as the level of stress, fatigue and tension, so at different periods of your life you may need different treatment options depending on the intensity of the syndrome.
Mild: three to four symptoms, or one or two, if they are significantly pronounced.
Severe form: from five to 12 symptoms, or two to five, but very pronounced, or regardless of the duration and quantity, if they really exclude you from life.
The main feature that distinguishes premenstrual syndrome from other diseases or conditions is cyclicality. That is, deterioration in well-being occurs a few days before menstruation (from two to seven) and completely disappears with their arrival. If you do not observe such a pattern, most likely your symptoms are a manifestation of other diseases
How to deal with PMS?
1. Pay attention to the diet. There should be protein on your desk. A lot of protein: eggs, fish, seafood, lean meat (turkey), low-fat cottage cheese. The thing is tryptophan, which helps the production of serotonin. Serotonin Fairy says business! In addition, protein products contain B vitamins that reduce the manifestations of PMS. The body also needs potassium and magnesium during this period: dried apricots, bananas, nuts, whole grains, sea fish, sour-milk products will alleviate the symptoms of PMS and cheer up.
2. Prohibited simple carbohydrates, which lead to spikes in blood sugar levels, they should be replaced by complex ones: cereals, vegetables, etc. Also, remove salty and spicy foods to avoid swelling a week before your period. Try to drink less alcohol, coffee - they exacerbate the symptoms of PMS.
3. Diet: it is better to eat four to five times a day. This will allow you to regulate the level of sugar in the body and protect you from the “brutal” feelings of hunger, overeating and, as a result, weight gain. Servings should be small.
4. Training. It’s difficult to play sports in the luteal phase, every cell of the body is against. It’s hard to maintain an intense pace of exercise, swelling due to PMS makes you clumsy, and the body wants to take energy from fat instead of muscle glycogen. Therefore, the optimal yield would be a combination of cardio and strength with moderate intensity.
5. Relaxation. It helps alleviate very well symptoms of PMS yoga. Do not neglect other relaxation practices, do not forget about meditation and mantras, at least 20 minutes a day, in complete silence and relaxation.