What is PMS?
Premenstrual Syndrome (PMS) is a term that many women are all too familiar with. For some, it's a mild inconvenience, while for others, it can significantly impact daily life. In this blog post, we’ll explore what PMS is, why it happens, and how you can take a natural approach to manage its symptoms
What is PMS?
PMS refers to a collection of physical, emotional, and psychological symptoms that occur in the days or weeks leading up to a woman's menstrual period. It typically begins in the luteal phase of the menstrual cycle, which is the time between ovulation and menstruation. Symptoms usually resolve once the menstrual period begins or shortly thereafter.
Common Symptoms of PMS
PMS can manifest in a variety of ways, and each woman’s experience can be different. Some of the most common symptoms include:
- Physical Symptoms:
- Bloating
- Breast tenderness
- Headaches
- Muscle or joint pain
- Fatigue
- Changes in appetite
- Emotional and Psychological Symptoms:
- Irritability
- Mood swings
- Anxiety
- Depression
- Trouble sleeping
- Difficulty concentrating
The severity of these symptoms can vary widely from one cycle to the next. While some women experience mild symptoms, others may struggle with intense discomfort that impacts their quality of life.
What Causes PMS?
The exact cause of PMS is still not fully understood, but several factors are believed to play a role:
- Hormonal Fluctuations: The natural rise and fall of estrogen and progesterone during the menstrual cycle can influence mood and physical sensations. When these hormones dip before menstruation, it can lead to the symptoms associated with PMS.
- Neurotransmitter Changes: Changes in the levels of neurotransmitters like serotonin, which is linked to mood regulation, can contribute to PMS symptoms. Low levels of serotonin can increase feelings of irritability, anxiety, and depression.
- Nutritional Deficiencies: Low levels of certain nutrients, such as magnesium, calcium, and B vitamins, may contribute to PMS symptoms. Poor diet and lack of balanced nutrition can exacerbate the severity of PMS.
- Stress and Lifestyle Factors: High levels of stress, lack of physical activity, and inadequate sleep can make PMS symptoms worse. Stress can interfere with hormone balance, while poor sleep impacts mood regulation.
Natural Ways to Manage PMS Symptoms
- Dietary Adjustments:
- Reduce Sugar and Refined Carbs: High sugar intake can lead to blood sugar spikes and crashes, worsening mood swings and irritability. Opt for whole grains, fruits, and vegetables to maintain stable energy levels.
- Increase Omega-3 Fatty Acids: Omega-3s, found in fish like salmon, chia seeds, and flaxseeds, can help reduce inflammation and improve mood.
- Balance Blood Sugar Levels: Eating small, frequent meals throughout the day and including protein at every meal can help maintain blood sugar stability.
- Supplementation:
- Magnesium: This mineral can help reduce muscle cramps, bloating, and mood swings. Magnesium-rich foods include leafy greens, nuts, and seeds.
- Vitamin B6: B6 may help alleviate mood-related symptoms by supporting neurotransmitter function. You can find it in foods like bananas, chicken, and avocados
- Herbal Medicine:
- Chaste tree (Vitex agnus-castus) is traditionally used in Western Herbal Medicine to reduce symptoms of premenstrual tension and support healthy reproductive hormones in females.
Lifestyle Changes:
- Exercise Regularly: Exercise helps to release endorphins, which can reduce pain and improve mood. Aim for at least 30 minutes of moderate exercise, like walking or yoga, most days of the week.
- Practice Stress Reduction Techniques: Techniques such as meditation, deep breathing, or yoga can help manage stress, which is a major factor in worsening PMS symptoms.
- Prioritize Sleep: Aim for 7-9 hours of quality sleep each night. Sleep is crucial for hormone regulation and emotional balance.
