What is PMS?
Feeling out of sorts before your period is pretty common. But we have the lowdown on PMS – whether you’re looking for how long it lasts or how you can help ease premenstrual symptoms.
Knowing what it is and how to deal with it will make a big difference to how hormonal changes impact your life.
So what does PMS mean?
Well, premenstrual syndrome – also known as premenstrual tension (PMT) – is caused by the hormonal changes that take place during your menstrual cycle. PMS covers a whole range of symptoms and feelings that you may get. And they can be mild or, in some cases, pretty major. These include sore breasts, bloating and fatigue. Some women also get headaches, an upset stomach and trouble sleeping. Your emotions can be affected too, so you may feel more moody, sad, irritable or even tearful.
Did you know?
50%
of women seek medical help for PMS [1]
7
number of days PMS can last after a period starts
80%
of women experience premenstrual symptoms [2]
How can you ease premenstrual symptoms?
Sounds grim, doesn’t it? But fear not. Keep a diary of how you’re feeling in the run-up to your period. Spotting your recurring symptoms and nailing their patterns means being prepared and getting support. Regular exercise and healthy meals will also make a big difference, especially if you include wholegrain carbohydrates like wholemeal bread and porridge. Some experts recommend reducing salt and caffeine in your diet, while over-the-counter painkillers will take care of aches and pains. And if your symptoms are making normal life too difficult, see your doctor.
How to deal with PMS
Take up yoga
This is a great way to tackle PMS-related mood swings. Massages, tai chi and meditation are really helpful too, as they help you relax and feel less stressed.
Quit smoking
If you smoke, try your best to stop. Apart from the health risks, studies show that women who smoke are more than twice as likely to develop moderate or severe PMS symptoms.
Get moving
Aerobic exercise such as brisk walking or swimming has been found to help ease the anxiety, depression and blue moods that come with PMS.
Eat healthily
Be less vulnerable to your emotions by eating more of the good stuff like whole grains, fruit and vegetables – and less of the bad like sugar, fat and salt.
Cut down on stimulants
You may crave caffeine when you’re premenstrual, but you’re better off cutting right down on coffee, tea and chocolate, as these can make your symptoms worse.
Did you know?
7
number of days PMS can last after a period begins
3-8%
of menstruating women meet the definition of PMDD [2]
30
minutes: amount of daily exercise recommended to combat PMS [3]
PMS myths
Myth 1: all women suffer from PMS every month
Not true. Some women only get it some months. Some get it really mildly. Some don’t get it at all.
Myth 2: you can’t get pregnant when you’re premenstrual
You most certainly can conceive when you’re premenstrual.
Myth 3: there’s nothing you can do about it
Good news, there is! From taking evening primrose oil to ease mild symptoms to seeing your doctor in extreme cases, there’s no need to suffer.
Myth 4: chocolate can help
You may crave chocolate when you’re premenstrual but it will actually cause larger fluctuations in your blood sugar levels, meaning bigger mood swings. Try and avoid.
[References]
[1 & 2] Information taken from a US study carried out by researchers from the University of California. Study entitled: The Association of Inflammation with Premenstrual Symptoms.
[1] https://theperiodvitamin.com/pms-mood-swings.html
[2] http://www.womenshealth.gov/publications/our-publications/fact-sheet/premenstrual-syndrome.html
[3] http://www.everydayhealth.com/pms-photos/10-healthy-ways-to-manage-pms.aspx#02http://www.everydayhealth.com/pms-photos/10-healthy-ways-to-manage-pms.aspx - 02
