Premenstrual Syndrome (PMS) is a collection of physical and emotional symptoms that occur in the days leading up to a woman’s menstrual cycle. Affecting up to 80% of menstruating women, PMS typically manifests during the week before their period begins. The symptoms can vary widely from person to person, including mood swings, irritability, bloating, breast tenderness, fatigue, headaches, and food cravings. While the exact cause remains unknown, a combination of hormonal changes, stress, and lifestyle factors are believed to contribute to its development.
In this post, we will explore the common signs and symptoms of PMS and offer tips and strategies for managing the condition. Additionally, we will emphasize the importance of seeking medical advice for severe cases and provide information about available treatments and therapies that can help alleviate symptoms.
PMS is also known as:
- Premenstrual Syndrome (Scientific)
- Pragartav (Hindi/Urdu)
- Masik pali yayachya agodar honara tras (Marathi)
- Matavilakku (Tamil)
- Jing qianqi zonghe zheng (Chinese)
- Síndrome premenstrual (Spanish)
- Rutustrav purbe lakshan (Bengali)
- Predmenstrual’nyy sindrom (Russian)
What is PMS and PMDD?
Premenstrual Syndrome (PMS) encompasses a variety of symptoms that recur during the same phase of the menstrual cycle, specifically between ovulation and menstruation. These symptoms generally appear two to seven days before menstruation begins and are alleviated once menstruation starts. Approximately 40 percent of menstruating women experience premenstrual tension, with a higher occurrence in women over 30 years of age. In some cases, symptoms may begin at ovulation and persist until menstruation commences. Rarely, relief from PMS is only achieved after the menstrual flow ends.
The symptoms of PMS can be physical, emotional, or behavioral and due to hormonal imbalances, possibly due to recent childbirth or gynecological disorders, or by marginal (sub-clinical) nutritional deficiencies that affect the body’s delicate hormone balance.
A severe form of PMS, known as Premenstrual Dysphoric Disorder (PMDD), shows significant psychological symptoms such as irritability, mood swings, depressed mood, and nervous tension.
Common Symptoms
The symptoms of premenstrual syndrome (PMS) and their severity vary greatly among women. Specific nutrients can influence these symptoms and help alleviate the discomfort associated with PMS. Common symptoms include tension headaches, which are often accompanied by severe migraine attacks, pain, and vomiting. Many women also experience general feelings of depression and irritability. Unfortunately, these symptoms tend to intensify progressively, making the last day of PMS the most challenging.
Breast tenderness is another common symptom, sometimes so severe that it becomes almost unbearable. Abdominal bloating is frequent, often accompanied by edema of the ankles and hands. Some women attempt to alleviate bloating by dieting, but this can lead to increased fatigue and depression. Cravings for sweet foods are also common.
Other symptoms that women may experience include dizziness, backache, hoarse voice, greasy hair, acne, allergic reactions, suicidal thoughts, confusion, poor concentration, violent behavior, anxiety, fear, insomnia, and mood swings. For some, these symptoms are barely noticeable, while for others, they are severe enough to impact physical performance and mental focus.
A slight weight gain of one kilogram or more is often observed in the latter part of the menstrual cycle due to salt and water retention. This fluid retention is partly due to ovarian steroids and an increased output of antidiuretic hormone from the posterior pituitary gland.
Premenstrual Syndrome Root Causes
Deficiency of hormone progesterone or emotional stress may result in PMS. Dietary deficiencies particularly that of vitamin E and vitamin B6 or pyridoxine are the most common causes of PMS. Monthly oscillations in reproductive hormones have something to do with it but actual cause is unknown. Psychological stress, higher weight, and smoking can also may cause PMS.
Natural Home Remedies for PMS and PMDD
Approximately 85 percent of women experience the symptoms of PMS. These symptoms usually disappear after a few days without significant impact on the woman. However, for about 2 to 3 percent of women, the symptoms can be so severe they can be debilitating. Here are some natural remedies that may help.
1. Castor Oil Pack
When there is abdominal bloating and cramps, all constitutional types can put a warm castor oil pack on the lower abdomen. One of the qualities of castor oil is that it produces a slow, sustained heat that is soothing and healing. Warm up about 3 tablespoons of castor oil, and pour it onto a handkerchief or other soft cloth, spreading it equally on the cloth. Place this compress on the lower abdomen. If you have a hot water bottle; you may place it on top of the pack to keep it warm. An electric heating pad is not recommended. A warm castor oil pack will also help relieve the congestion and discomfort of endometriosis.
2. Calcium and Magnesium
Calcium and magnesium improve mood and decrease the water retention that leads to bloating. Studies show that Vitamin B6 decreases irritability associated with PMS and reduces depression and breast tenderness. Manganese, when combined with calcium, may also reduce depression, and tension. To get these nutrients include dairy products such as milk and yogurt in daily diet. It is great source of calcium. For magnesium, try cashews, quinoa, amaranth, and peanut butter. Vitamin B6 can be found in chickpeas, wild salmon, chicken, and pistachios. Include pineapple, pecans, and raspberries for more manganese.
3. Sunlight
Get outside in the sun. Sunlight helps produce vitamin D in the body, and also some studies suggest that it helps regulate your menstrual cycle. Also, consider taking a vitamin D supplement. Even though sunlight and diet (such as salmon and fortified milk) are tops for vitamin D intake, it’s hard to get enough vitamin D from diet alone. Take a multivitamin with D as a daily supplement. Many calcium supplements also contain vitamin D.
4. Fruits
Add more water laden fruits and veggies, such as watermelon and cucumbers, to your diet.
- Apples: Swelling can be prevented by eating plenty of fresh, crunchy apples in the week prior to menstruation.
- Cherries: Eat about 10 cherries daily on an empty stomach for a week before the onset of menstruation.
5. Herbs
- Aloe Vera: Take 1 tablespoon Aloe Vera gel with a pinch of black pepper, 3 times a day before food.
- Celery: Celery is also a good diuretic, and acts on the kidneys to encourage their action.
- Drinking couch grass or dandelion teas two or three times a day during the premenstrual phase can ease water retention.
- Chasteberry (Vitex): Chasteberry is a popular herbal remedy for PMS. It helps to balance hormones, reduce bloating, and regulate menstrual cycles. It also helps to reduce breast tenderness and irritability.
- Chinese Herbalism: An imbalance of the spleen, kidneys, and liver is believed to cause PMS. Treatment options include angelica, peony, hoelen, and skullcap.
- Black Cohosh: Black cohosh can help reduce mood swings and cramps associated with PMS. It also helps to reduce anxiety and depression.
- St. John’s Wort: St. John’s Wort is an herb that helps to reduce stress and depression. It also helps to reduce breast tenderness and irritability associated with PMS.
- Ginger: Ginger is an herb that helps to reduce pain and cramping associated with PMS. It also helps to boost energy levels and reduce fatigue.
- Dong Quai: Dong Quai is an herb that helps to reduce bloating and cramps associated with PMS. It also helps to reduce breast tenderness and irritability.
6. Water
- Barley Water: Barley water, which is rich in B vitamins, can be drunk freely throughout your menstrual cycle to ease symptoms.
- Flush Toxins: Drink water. Extra fluids will help flush your system. drink at least eight 8-ounce (235 ml) glasses a day.
7. Yoga and Meditation
Yoga provides physical activity and relaxation training. Preliminary research suggests it reduces stress in women with PMS.
PMS Prevention Tips
- Eliminate negative mental attitudes such as fear, worry, anger, jealousy, tension, and inferiority complex through positive thinking, meditation, and good company.
- Be sure to get regular exercise during the month, including half an hour of walking or other aerobic exercise at least five days a week.
- Reduce the sugar and salt in your snacks and meals. This will help decrease bloating, especially in hands and feet. Snack on fruits and veggies instead.
FAQs. about Premenstrual Syndrome
Q. What is premenstrual syndrome (PMS)? What are its symptoms?
Premenstrual syndrome (PMS) is a group of physical and emotional symptoms that occur in the days or weeks leading up to a woman’s menstrual cycle. Symptoms typically include irritability, mood swings, cramps, fatigue, bloating, breast tenderness, and headaches. Treatment options may include lifestyle changes, dietary adjustments, and medications. Common symptoms include:
- Mood swings
- Depression
- Anxiety
- Irritability
- Bloating
- Weight gain
- Breast tenderness
- Joint or muscle pain
- Acne
- Headaches
- Fatigue
- Food cravings
- Trouble sleeping
Q. What is the difference between premenstrual dysphoric disorder (PMDD) and (PMS)?
Premenstrual dysphoric disorder (PMDD) is a more severe form of premenstrual syndrome (PMS). It is a collection of physical, psychological, and behavioral symptoms that occur during the luteal phase of the menstrual cycle and can cause irritability, fatigue, depression, and other symptoms. PMDD is a more severe form of PMS, characterized by severe mood swings, depression, irritability, anxiety, and other symptoms that interfere with a woman’s daily life. The symptoms of PMDD are typically more intense than those of PMS and may require medical intervention.
Q. What are the differences between polycystic ovary syndrome (PCOS) and PMS?
Polycystic ovary syndrome (PCOS) is an endocrine disorder affecting women of childbearing age and is characterized by hormonal imbalances, irregular periods, and the presence of numerous cysts in the ovaries. Symptoms of PCOS can include weight gain, acne, excessive hair growth, infertility, depression, and increased risk of type 2 diabetes. Premenstrual syndrome (PMS) is a condition that affects some women during the time leading up to their menstrual cycle. It does not involve the presence of cysts in the ovaries and does not include increased risk of type 2 diabetes.
Q. What is the difference between postpartum depression (PPD) and PMS?
Postpartum depression is a type of depression that can affect women after childbirth. It is characterized by feelings of sadness, difficulty bonding with the baby, loss of interest in activities, fatigue, and difficulty sleeping. Premenstrual syndrome (PMS) is a set of symptoms related to a woman’s menstrual cycle that can occur before and during the menstrual period.
Q. What is the difference between Bipolar Disorder and PMS?
Bipolar disorder and PMS are two different conditions and should not be confused. Bipolar disorder is a mental illness characterized by extreme mood swings, from periods of mania or elevated mood to periods of depression. PMS (premenstrual syndrome) is a collection of physical and emotional symptoms experienced by some women in the days leading up to their menstrual period. While both conditions can include symptoms of mood changes, bipolar disorder is a serious mental health condition that requires treatment and is not related to the menstrual cycle.
Q. What is the difference between menopause and PMS?
Menopause is a natural biological process that marks the end of a woman’s reproductive years and is typically characterized by the permanent cessation of menstrual cycles. Premenstrual syndrome is a set of physical and emotional symptoms that occur in the days leading up to a woman’s menstrual cycle and typically resolve once the menstrual cycle begins.
Q. How long does PMS last before period?
The duration of symptoms can vary significantly from person to person, but typically symptoms can last anywhere from 1-2 weeks before your period begins.
Q. When do PMS symptoms begin?
Most women experience premenstrual syndrome symptoms in the week or two before their period starts. Symptoms can begin as early as seven to 10 days before the start of a period and usually go away once it begins.
Q. What vitamins help with premenstrual syndrome (PMS) and cramps?
Vitamins that can help with PMS and cramps include Vitamin B6, Vitamin E, Vitamin D, Magnesium, Calcium, Zinc and Omega-3 fatty acids.
Q. Does premenstrual syndrome go away after menopause?
Yes, premenstrual syndrome usually disappears after menopause. This is because during menopause, the body stops producing the hormones that are responsible for the physical and emotional symptoms of PMS.
Q. How does premenstrual syndrome affect one’s mental health?
Premenstrual syndrome (PMS) can have a significant impact on mental health. Symptoms of PMS can include mood swings, irritability, depression, anxiety, fatigue, and trouble concentrating. These symptoms can interfere with everyday activities and affect relationships. In more severe cases, PMS can lead to more serious mental health issues, such as panic attacks, obsessive compulsive disorder, and even suicidal thoughts. It is important for those affected by PMS to seek help from a mental health professional if they are struggling to cope.
Q. Does fiber really flush out excess estrogen to alleviate premenstrual syndrome?
There is no scientific evidence that dietary fiber can flush out excess estrogen to alleviate premenstrual syndrome. However, research has shown that eating a diet high in fiber can reduce the severity of PMS symptoms. Eating a healthy diet with plenty of fruits, vegetables, and whole grains can help to reduce bloating, cramps, and other PMS symptoms.
Q. Is there a connection between ovulation and premenstrual syndrome (PMS)?
Yes, there is a connection between ovulation and premenstrual syndrome (PMS). Ovulation is the release of an egg from the ovary and this is usually followed by a rise in the hormone progesterone. This rise in progesterone can cause physical and emotional changes that can lead to PMS symptoms. Therefore, the hormones associated with ovulation can play a role in the development of PMS.
Q. Is there a connection between premenstrual syndrome (PMS) and anger in women?
Yes, there is a connection between PMS and anger in women. Women with PMS often report feeling more irritable, angry, and hostile than usual during the premenstrual phase of their cycle. This may be due to the hormonal changes that occur during this phase, which can affect mood and energy levels. Additionally, women with PMS may be more sensitive to stressors and more likely to react with anger in response.
Q. Can premenstrual syndrome (PMS) cause depression in women? If so, why is no one talking about it?
Yes, premenstrual syndrome (PMS) can cause depression in some women. Up to 20% of women may experience depression during their premenstrual phase. Symptoms of premenstrual depression can include feelings of sadness, irritability, and hopelessness, as well as physical symptoms such as fatigue, changes in appetite, and difficulty sleeping. It is important to discuss any symptoms of depression with your doctor. The reason why no one is talking about PMS-related depression is because PMS is often dismissed as a “normal” part of being a woman. This is further exacerbated by the fact that many women are not comfortable discussing their menstrual cycles and hormonal changes. In addition, PMS-related depression is often overlooked or misdiagnosed as another mental health condition, such as anxiety or depression. As a result, many women are not aware that their symptoms are due to PMS and may not receive the appropriate treatment.
Q. Does premenstrual syndrome (PMS) still occur in postmenopausal women?
No, premenstrual syndrome (PMS) does not occur in postmenopausal women. PMS is caused by changes in hormones that occur during the menstrual cycle, and after menopause, a woman’s hormones become more stable and any symptoms of PMS should improve or disappear.
Q. Does dark chocolate have any benefits with PMS?
Yes, dark chocolate may have a role in relieving some of the symptoms of premenstrual syndrome (PMS). Studies have found that eating dark chocolate may reduce the intensity of physical and emotional PMS symptoms, such as cramps, mood swings, and irritability. The beneficial effect may be due to the high levels of magnesium, which helps to reduce muscle tension. Dark chocolate also contains antioxidants, which can help reduce inflammation.
Q. Why does your body produce more gas during PMS?
It is believed that the production of gas during premenstrual syndrome (PMS) is related to hormonal changes that occur during this time. Fluctuations in hormones such as estrogen, progesterone, and prolactin can affect digestion, leading to increased gas production. Additionally, changes in diet and eating habits, such as eating more fatty or processed foods, can also lead to an increase in gas.
Q. How do you deal with depression during premenstrual syndrome (PMS)? Whenever I start my cycle, I get anxious and depressed. It is hard to go to work And be positive and act normal. What can I do?
- Exercise: Exercise can help to reduce symptoms of depression associated with PMS by releasing endorphins, which act as natural mood enhancers.
- Talk to someone: Talking to a friend or therapist can help to reduce the symptoms of depression associated with PMS.
- Eat a balanced diet: Eating a balanced diet can help to regulate hormones and provide the body with the nutrients it needs to cope with PMS.
- Get enough sleep: Sleep is essential for emotional wellbeing and can help to reduce symptoms of depression associated with PMS.
- Take supplements: Taking certain supplements such as omega-3 fatty acids, calcium, and vitamin B6 may help reduce symptoms of depression associated with PMS.
- Take time out for yourself. Make sure you’re doing activities that you enjoy, such as reading, going for a walk, listening to music, or spending time with friends.
- Engage in positive self-talk. Remind yourself that you are capable and that this too shall pass.
- Use relaxation techniques: Relaxation techniques such as yoga, meditation, and deep breathing can help to reduce symptoms of depression associated with PMS. Deep breathing, meditation, yoga, and mindfulness can all help you manage your anxiety and depression.
Q. Are there any natural ways to cure hormonal mood swings for women, such as premenstrual syndrome (PMS) or menopausal symptoms?
- Drink warm milk with a pinch of turmeric before bed: Turmeric has anti-inflammatory and antioxidant properties that can help relieve PMS and menopausal symptoms.
- Consume ginger: Ginger is known for its anti-inflammatory and anti-spasmodic properties, which make it an excellent home remedy for PMS and menopausal symptoms.
- Exercise regularly: Exercise helps to reduce stress and tension, which can help ease pms and menopausal symptoms.
- Eat a healthy diet: Eating a healthy diet that is rich in fresh fruits and vegetables, whole grains, and lean proteins can help reduce the symptoms of pms and menopause.
- Practice meditation: Meditation can help reduce stress and tension, which can help ease pms and menopausal symptoms.
- Use essential oils: Essential oils such as lavender and chamomile can help reduce stress, fatigue, and anxiety, which can help ease pms and menopausal symptoms.
Q. How does garlic extract help with premenstrual syndrome (PMS)? What are its benefits and side effects, if any?
- Garlic extract has been found to be beneficial in relieving the symptoms of premenstrual syndrome (PMS). Studies show that garlic extract can help alleviate the physical and emotional symptoms associated with PMS, such as bloating, cramps, irritability and mood swings. Garlic extract can also help to reduce water retention, which is common in premenstrual syndrome.
- The benefits of garlic extract for premenstrual syndrome are thought to be due to its anti-inflammatory, antioxidant and hormonal balancing properties. It is believed that garlic extract helps to regulate hormones and reduce inflammation, thereby reducing the symptoms of PMS.
- The side effects of garlic extract are generally mild and include bad breath, heartburn and nausea. However, if you are taking any other medication or have any medical conditions, it is important to speak to your doctor before taking garlic extract.
Q. Why do I have PMS symptoms for just a day after ovulation and it stopped?
It is normal to experience PMS-like symptoms after ovulation and for them to stop after a day or two. This is because the hormone levels in your body are changing as you enter the luteal phase of your cycle. During this phase, the hormones estrogen and progesterone are rising, which can cause PMS-like symptoms such as cramps, bloating, and mood swings. These symptoms usually stop after one or two days as your hormone levels start to stabilize.