What Is Premenstrual Syndrome (PMS)?

PMS is a collection of emotional, physical, and psychological symptoms that begin after a woman’s ovulation and normally terminate with the onset of her menstrual flow. Irritability, despair, weeping, oversensitivity, and mood fluctuations are the most common mood-related symptoms. Fatigue, bloating, breast pain (mastalgia), acne flare-ups, and appetite changes with food cravings are the most prevalent physical complaints. Premenstrual dysphoric disorder (PMDD), also known as late luteal phase dysphoric disorder, is a more severe type of PMS that affects a smaller number of women and causes significant loss of function due to exceptionally strong symptoms. PMDD is defined by the American Psychiatric Association as a severe type of PMS characterized by a high level of anger, irritability, anxiety, and tension.

How Many Women Suffer from PMS?

Premenstrual symptoms affect approximately 90% of women at some point during their lives. By covering all women who suffer any physical or emotional symptoms prior to menstruation, the true incidence of PMS has often been overstated. Clinically significant PMS (intensity ranging from moderate to severe and affecting a woman’s functioning) is thought to afflict 20% to 30% of women. It affects women in their fourth decade of life the most. The disease is estimated to affect between 3% and 8% of females.

What Causes PMS?

Although the exact cause of premenstrual syndrome is unknown, numerous factors may play a role:

Hormonal Cyclic Alterations

Premenstrual syndrome symptoms and signs alter with hormonal swings and fade away with pregnancy and menopause.

Changes in the Brain’s Chemistry

PMS symptoms could be triggered by fluctuations in serotonin, a brain chemical (neurotransmitter) that plays a key role in mood states. Serotonin deficiency can cause premenstrual depression, as well as fatigue, food cravings, and sleep disturbances.

Depression

Undiagnosed depression affects some women with severe premenstrual syndrome, yet depression does not cause all of the symptoms.

Symptoms of PMS

A wide spectrum of symptoms has been related to PMS. Depending on the woman’s cycle, PMS can last anywhere from a few days to a few weeks. PMS’s most common mood-related/emotional symptoms include:

• irritation and rage
• anxiety
• poor concentration
• tension
• change in libido
• social withdrawal
• depression
• crying
• excessive sensitivity
• exaggerated mood fluctuations

The following are the most common physical indications and symptoms of PMS:

• fatigue
• stomach bloating (due to fluid retention)
• gaining weight
• breast sensitivity
• acne
• headache
• joint or muscle pain
• constipation/ diarrhea
• insomnia 
• overeating or food cravings that alter appetite

10 Diets Changes that Can Help you Fight PMS

PMS can strike without warning. You can feel irritable, bloated, or simply exhausted. Think again if you think there’s nothing you can do to keep it in check because PMS can be managed naturally by exercise and a good diet.

Reduce your Salt Intake

Salt, like sugar, is buried in a thousand locations, so cook your own food instead of consuming fast food or packaged food. Patients who suffer from bloating, breast pain, or swollen hands should limit their salt intake.

Eat your Greens and Fruits

Concentrate on leafy greens. To get more nutrients, you should consume a rainbow of all sorts and colors. Kale, turnip greens, and Swiss chard are high in iron and B vitamins, which might help you feel less tired. Sauté the greens with some fresh minced garlic, chopped onion, and a splash of balsamic vinegar in olive oil.

Snack on Nuts

Snacking on unsalted, raw almonds is a healthier option than going for a bag of chips or a candy bar. Nuts are high in omega-3 fatty acids, which help you feel fuller for longer. They also provide a number of heart-health benefits. Pecans, walnuts, almonds, and hazelnuts are some of the nuts to try. Try sprinkling them on veggie-packed salads to get the most bang for your buck.

Consume Complex Carbs

Complex carbohydrates are foods that include three or more natural sugars and are high in fiber. These foods gradually reach the bloodstream, generating just a moderate rise in insulin levels, which might help you maintain control over your mood and desires. Sweet potatoes, pumpkin, lentils, potatoes, and unprocessed oats are all good options.

Drink Plenty of Water

Fill up on pure H2O. To assist minimize bloating and promote digestion, women should consume at least 64 ounces of water per day. Water doesn’t appeal to you? Lemons, limes, and cucumber slices can be used to flavor your water. Don’t be scared to use your water in unconventional ways.

Limit Alcohol

Consume alcohol in moderation. While it may be tempting to unwind with a drink, the reality is that alcohol can interfere with your sleep. As a result of the effect, you may find yourself sleeping excessively or having difficulty sleeping.

Reduce Caffeine

Consume caffeine in moderation. Caffeine overuse can also interrupt sleep and exacerbate PMS symptoms. Try to finish your last cup of coffee four to six hours before retiring for the evening.

Consume Whole Grains

You can substitute whole grains such as whole-grain bread, pasta, cereal, and brown rice for any processed grains. Changes in estrogen and progesterone levels can lead to a decrease in serotonin levels in the brain, which can influence your mood and cause melancholy, anxiety, and irritability.

Eat More Calcium and Low-Fat Products

Increase your calcium intake by consuming low–fat dairy products. Calcium supplements, according to one study, are an excellent way to reduce mood issues during PMS. Calcium, which can be found in foods like yogurt, milk, soy products, and low-fat cheese, can also help with PMS symptoms.

Eat Iron-Rich Foods

Consume iron-rich meals such as lean meats. To replenish what you lose each month, you should boost your iron intake before and throughout your period. A diet high in iron-rich foods, such as lean meat cuts, may help you avoid anemia. Make sure to trim any excess fat when cooking. The good news is that you should obtain enough iron from your diet if you eat red meat. Ask your doctor about taking an iron supplement if you’re a vegan or simply don’t enjoy red meat.

When to See a Doctor for PMS

If physical pain, mood changes, or other symptoms start to interfere with your everyday life, or if they don’t go away, see your doctor. When you experience more than one recurrent symptom that is severe enough to cause impairment and is missing between menses and ovulation, you are diagnosed with PCOS. Other factors must also be ruled out by your doctor, such as:

• anemia
• endometriosis
• Thyroid problems
• Irritable Bowel Syndrome (IBS)
• Chronic Fatigue Syndrome (CFS)
• disorders of the connective tissue or rheumatology

Now that you Know…

You won’t be able to cure PMS, but you can take efforts to reduce the severity of your symptoms. If you have a mild or moderate case of premenstrual syndrome, you can try the following treatments:

• To relieve belly bloating, drink plenty of water
• To boost your general health and energy level, consume a balanced diet that includes plenty of fruits and vegetables while limiting your intake of sugar, salt, caffeine, and alcohol
• To minimize cramping and mood swings by taking supplements such as folic acid, vitamin B-6, calcium, and magnesium
• Vitamin D supplementation to alleviate symptoms
• To avoid weariness, try to get at least eight hours of sleep each night
• Reduce bloating and boost your mental wellness by exercising
• Stress reduction techniques, such as exercise and reading