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Do you “PMS”?!

Are you in a bad mood or having mood swings? Your friends, co-workers, children or your better halves are quick in pointing out – what’s wrong with you today?! Well its not you – actually – its your periods that are coming!

About 85% of women experience premenstrual symptoms in one way or another and we know it as Premenstrual Syndrome or PMS. It’s a common phrase, almost a verb now – “PMSing” – oh well – most of us women do.  In fact, no age group is spared.

Premenstrual symptoms happen because of an inter-play of chemicals in the brain and body hormone levels. An average menstrual cycle can be as short ad 21 days and as long as 35 days. Premenstrual symptoms occur during the last 7-14 days of this cycle and generally slow down as you get your periods.

Most common symptoms are:

Gastrointestinal (GI): Cravings for specific kinds of foods, loss of appetite, nausea, bloating or constipation can all occur in different women with varying degrees. It is generally believed that the uterus and the digestive system share similar cell linings in their walls and therefore behave similarly during the premenstrual phase.

Genito-urinary symptoms: Cramps because of uterine wall contraction is similar to GI symptoms above and may feel like labor contractions.

Skin changes: Acne is the most common sign of PMS and happens to women of all ages. There is increased oily sebum production, which tend to block skin pores, leading to acne.

Achy body:  Back and joint pains, tender breasts and overall fatigue 

Headaches: Headaches specifically migraines can worsen during PMS. If they occur before every menstrual cycle – they are called menstrual migraines and are thought to be related to low estrogen and high prostaglandin levels.

Emotional changes: These are the most troublesome effects of PMS. We can be happy, actually very happy one moment and irritable at another. Anxiety, depression, crying spells, mood swings clumsiness and transient forgetfulness are all bothersome features of PMS.

Do you “PMS”?

Maintain a Menstrual Cycle Diary to track your symptoms

Maintain a Menstrual Cycle Diary for at least three consecutive cycles. Use a journal or a diary to mark the days your period starts and ends, mark when and which symptoms you experience and their severity. Have someone close to you give their input on your symptoms and their severity as well.

There are many free period tracker apps (for android and iPhone) that allow PMS symptoms tracking and match them with healthy and physical activity logs. Clue is one such application and is considered top period and ovulation tracking app by the Obstetrics & Gynecology journal, which is a publication of the American College of Obstetricians and Gynecologists.

 Very severe PMS symptoms that affect quality of life move into the arena of premenstrual dysphoric disorder (PMDD), which are treated more emergently and aggressively with prescription medications.

Common remedies to alleviate PMS:

  1. Foods rich in calcium (milk, yogurt and cheese)
  2. Moderate intensity daily exercise for 30 minutes, releases endorphins and serotonin and makes us feel happy and healthy
  3. Foods rich in thiamine and riboflavins/Vitamin B, which are lean meats, eggs, whole grain, green vegetables, legumes and nuts.
  4. High fiber diet (fruits and vegetables)
  5. Techniques for stress relief like meditation and yoga, acupuncture and getting enough sleep.
  6. OTC anti-inflammatory medications like Ibuprofen
  7. Avoiding sugar, high caffeine, salty food and alcohol
  8. Retail therapy – just kidding – but shopping (even if I go back and return some of the items) truly helps some women like me!
Foods rich in thiamine and riboflavin can help reduce symptoms of PMS

Herbal and other alternatives:

Use of ginger, chasteberry, evening primrose oil, ginko and St. John’s wort may provide relief in some women. These herbal alternatives are not regulated by FDA and can have side effects or may interact with medications you are already taking. It is best to consult your doctor before starting any of these alternatives.

PMS can be a great mimic!

Check for cyclical nature of symptoms by maintining a menstrual cycle diary. Conditions like irritable bowel syndrome, vitamins and mineral deficiencies, some neuro-endocrine disorders specifically thyroid dysfunction, depression and menopause can present with similar symptoms. If you feel tired and unwell more than just on a monthly basis – consult your doctor to rule out other conditions. If your symptoms are affecting your daily activities and your interpersonal relationships – you may be suffering from PMDD and should get immediate medical help.

Enjoy healthy living – among everything else, it ‘s a natural remedy for PMS!  You can also review other articles on Voicebowl with advise for healthy and happy living and do send us your questions.

2 thoughts on “Do you “PMS”?!”

  1. Hi Dr. Shaheen!! I used to PMS like NO OTHER….it was horrible!!! It wasn’t until I started really paying attention to what I put in my mouth (food wise) and a REALLY good plant based supplement regiment that has changed my life!!! I used to gain a bunch of weight AND get horrible cramps….it’s so much better now thank goodness!!! BYE BYE inflammation…hello to my good gut health!!!!

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DISCLAIMER: This site is not intended to provide and does not constitute medical, legal, or other professional advice. The content on voicebowl.com is designed to support, not replace, medical or psychiatric treatment. Please seek professional care if you believe you may have a condition.
COOKIES POLICY: This website uses cookies to ensure you get the best experience on our website. By continuing to browse on this website, you accept the use of cookies for the above purposes.