PMS, or everything is wrong

PMS symptoms

Breakouts, breast tenderness, water retention, a rounded belly, cramps, constipation or, on the contrary, diarrhea, headaches, nausea, increased appetite, weakness, sudden mood swings, difficulty concentrating, crying fits, general feeling of irritability... - do you know this? Clothes become less comfortable, shoes seem to be tighter. Immunity goes down, you become more vulnerable to infections. If you have a chronic disease, it is possible that the disease is more noticeable during the second phase of your menstrual cycle.

PMS (premenstrual syndrome) is a set of mental, emotional and physical symptoms preceding the onset of menstruation. If for about seven days "before" you get emotional at a commercial with a plot, eat chocolate by the meter and/or just feel very, very sad and lonely (don't feel like I'm trivializing this - believe me, I know this nightmare), you are most likely one of the 50% of women of reproductive age who experience PMS. Most likely, because scientific debates about it have not yet come to an end.

In addition, it is estimated that 3 to 5% of us suffer from an even more severe form of PMS – PMDD (premenstrual dysphoric disorder). These are premenstrual dysphoric disorders that require a consultation with a gynecologist and individual treatment. Hugs if this is you. If you suspect you have PMDD, it is worth deciding on hormone tests and appropriate treatment. More information about premenstrual dysphoric disorders - what they actually are and how to deal with them - can be found in our article About PMDD .

You probably know from your own experience that the symptoms associated with PMS can be slightly different each month - not all of them always occur, and they also vary in severity. It is believed that such irregularity is related to, among other things, lifestyle (a lot of exercise and a healthier diet should alleviate the symptoms of PMS), mental state (more stress can mean worse PMS) or weather (there is a reason why symptoms intensify in the autumn-winter season).

If you want to know what to eat in premenstrual syndrome, we invite you to read our article:PMS diet .

Where does premenstrual syndrome come from?

I believe that knowing the causes of our ailments - whether physical or mental - allows us to tame them to some extent. The more we know about how our body works, the better we understand it and are able to adjust our lifestyle to its needs.

Most researchers agree that premenstrual syndrome is primarily a side effect of hormonal changes. This is related to individual sensitivity to larger or smaller amounts of estrogen and progesterone in the blood. These, in turn, affect the nervous system, and thus well-being, behavior, and appearance. Primarily because their fluctuations disrupt the production and absorption of serotonin and a chemical called GABA (gamma-aminobutyric acid), whose task is to "calm down" the body. Too little of the happiness hormone in the week preceding menstruation can cause fatigue, insomnia, and sadness. At the same time, the substance GABA, the most important inhibitory neurotransmitter, tries its best to regulate stress levels, but is often prevented from doing so by variable levels of progesterone. Hence our well-known monthly pre-menstrual craziness of the body and mind - in short, the symptoms of PMS.

There is a theory that menstrual cycle disorders are largely influenced by genes - PMS symptoms are more common in people whose mothers suffered from similar ailments. That would be true for me.

Also read our text about all the symptoms of your period .

How to deal with premenstrual syndrome? 

Fortunately, there are several ways to alleviate the symptoms of PMS. I can't guarantee that you will get rid of them completely, but I hope that at least one of the tips presented will help you eliminate at least some of the symptoms resulting from PMS.

First of all, try to stay calm. You already know why you feel the way you do. Be understanding. Let it go. Count to ten, breathe deeply, go for a walk. Remind yourself that everything is actually fine and it's just hormones. Get at least eight hours of good sleep.

...

Easy to say, huh?

Some people find physical activity, such as running, helpful at this point in their cycle, which increases your body's precious serotonin levels. If, like me, the thought of subjecting your body to rhythmic bouncing during the luteal phase makes you feel nauseous, consider meditation or yoga, or even a simple massage. It doesn't have to be anything professional or involving a million dollars - your bed, calm breathing, or the hands of a loved one are also perfectly fine.

It is also worth paying attention to a properly balanced diet. It is recommended that about a week and a half before your period, you enrich your diet with products rich in magnesium, iron, calcium, fiber and vitamins A, B6 and E (you can help yourself with supplements). Eat more fresh fruit and vegetables (while avoiding those that can cause flatulence, e.g. legumes), replace animal fat with vegetable fat, and consider switching to a vegetarian diet during this period (if you haven't done so yet and your health allows it). Reach for natural diuretics more often (e.g. parsley) and products that regulate the digestive tract (e.g. yogurt). Try to avoid salt, sugar and stimulants, but don't force anything. For me, cutting down on sugar during this phase of the cycle would border on a miracle. I don't intend to beat myself up over it. Let's just remember to take care of ourselves and drink plenty of water. It's good for you and your uterus.

Another method of combating the symptoms of premenstrual tension may be the use of contraceptive pills . A constant concentration of sex hormones in the blood can alleviate or even completely eliminate PMS symptoms. It is important to choose single-phase drugs for this purpose (i.e. those that have the same dose of hormones in each pill). Ask about their effects during your next gynecological examination.

There is a high probability that PMS will affect your abilities. It is worth remembering this and - if possible - planning your calendar in such a way that important, difficult and attention-demanding matters are entered in the first half of the cycle. I myself have noticed that when the luteal phase begins, my creativity, concentration and self-confidence drop. I create less content, and at the same time I am very receptive to the creativity of others. For example, I leave cleaning for these days - it helps me clear my head a lot (metaphorically speaking). For some reason, I have no problem dealing with everyday matters that usually bore me or that I put off for an undefined "later". Checking them off the "to do" list often borders on (because let's not exaggerate) pleasure. Before my period, I see more advantages in routine than in novelties, sudden changes in plans make me anxious. I try to take this into account.

You may have it different. Observe your condition, your needs, possibilities and limitations, and the changes that occur within them. I think it is worth writing down such detailed information somewhere to start. You will probably notice a certain pattern after the second cycle. Considering it when developing a schedule may be the key to success and will allow you to avoid many unnecessary frustrations.

Why is it important to know what premenstrual syndrome is?

I think that basic knowledge about what PMS is - where it comes from, what its symptoms are, how to deal with it - can be extremely useful for everyone, regardless of gender. Even if you haven't noticed any worrying symptoms in your luteal phase (because you're lucky or because you don't have a uterus, the luteal phase doesn't occur at all), I'm almost one hundred percent sure that the topic concerns you indirectly. PMS is such a common condition that it's very likely that at least one person close to you struggles with it. It's worth knowing how to help them.

On the other hand, for people who notice PMS symptoms in the second phase of their cycle, the awareness of the existence of premenstrual syndrome has at least double importance.

First, once you recognize that you have PMS, you will probably feel a certain… peace. I say this from experience. Feeling anxious is particularly frustrating when I can’t pinpoint the cause of my bad mood. I know something is wrong, but I don’t know why. Knowing how my body reacts allows me to be more rational, and therefore more tolerant of myself.

Secondly, discovering that you are not alone in your PMS experience also has a positive effect on your psyche (what can we do - it's our nature to like to suffer together) and will increase your empathy for others. And empathy is important, especially in these times.

I once wrote: "A period is nothing special. It was here a month ago, it's here now, and it'll be back in a month. Half the people in the world experience it directly, and almost everyone experiences it indirectly. We might as well be talking about the weather. Yes, it's raining. Yes, it used to rain. Yes, it'll probably rain again soon.

But.

But when it's raining and I'm standing at the bus stop under an umbrella and I see someone getting wet, I invite them in."

You don't have to ask if I'm on my period or if I'm about to get one. We don't have to talk about it at all. Because, you know, the truth is that people who menstruate either have their period or will have it.

It's just that if you notice symptoms of PMS in me, please be a little nicer to me than usual. That's all.

I promise that I will do the same in return.