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Pre Menstrual Syndrome, PMS (Period.)

The Office of Women’s Health explain that over 90% of females report experiencing some PMS symptoms. ​ PMS affects as many as 3 in 4 women, reports WomensHealth.gov.


What is PMS?

Premenstrual Syndrome occurs a week or two before periods, and usually goes away once menstruation begins but it affects woman’s emotions, physical as well as mental health, and behaviour. It is a change that can affect women on many levels, it is a common condition, and more than 90% of women experience some or the other symptoms related to PMS. ​ Now, there are some women who do not get any signs of PMS and get through their periods, or get very mild symptoms. But there are women, who get deeply affected when they go through the Pmsing stage, thus taking a huge toll on their physical, mental, and emotional well-being. ​ A much more severe form of PMS is Premenstrual dysphoric disorder (PMDD). It may affect women of childbearing stage. It may cause severe irritability, anxiety, and even depression. It should be properly diagnosed and treated.


Symptoms

​There are a number of symptoms which women usually experience during this period, some are common and mild symptoms, while some may affect women, immensely. Common symptoms may include:

  • Cravings

  • Acne

  • Bloating

  • Tender breasts

  • Cramps

  • Fatigue

  • Mood Swings

It is very important to note that it is not necessary that every woman experiences similar symptoms, some may have intense and specific cravings like having sugar and salty foods while, on the other hand, some may even lose their appetite. Some women may even experience severe mood swings which may result in anxiety, depression, Overthinking, and immense stress. ​ If these symptoms go once your periods begin and does not affect you that deeply, then there is not much to worry about. However, it is always wise to consult your doctor and get diagnosed, especially if you are not able to handle it, and is severely affecting your mental health and well-being.


Causes

Exactly what causes PMS is unclear, but there might be several factors that might be contributing to why we feel, what we feel, during this time.

Hormonal Changes

Natural fluctuations in hormone levels, especially estrogen and progesterone, a couple of weeks before periods may play a major role in symptoms related to PMS. Estrogen and Progesterone levels drop dramatically after ovulation, which might trigger these symptoms.


Chemical changes in brain

As estrogen drops, serotonin levels also drop, which is a neurotransmitter. Serotonin is a brain chemical which helps in the regulation of mood, sleep, appetite, all of which could trigger PMS symptoms.


Underlying health condition

It is very important to note that severe PMS symptoms are not common, and should not be taken lightly. It is extremely crucial to consult your doctor about the same, because it is also likely that there might an underlying health condition, which might be worsening the symptoms of PMS.


Strategies to deal with PMS

"I am a goddess. A glorious female warrior."

— Leslie Knope from Parks and Recreation


Acceptance

A key element to deal with PMS is acceptance. Many women often get triggered/offended when someone asks “Are you Pmsing?” It is very important to note that it is completely natural and very much real, there is nothing to be ashamed of. Accepting that you might be going through something does not make you look weak, rather it helps you to gain a broader understanding of what you are feeling, and the underlying reason behind it.


Exercise

Exercise is vital not only for PMS, but for our overall health in general. Try to move your body and follow a routine. Let those endorphins release, which will make you feel better. If you are experiencing severe cramps, feeling extremely low, and negative thoughts are entering your mind, do a bit of stretching exercises, meditation/yoga also helps you to focus on yourself, and stay calm and composed, keeping your negative thoughts in check.


Healthy Diet

Having a nutritious rich meal act as fuel for your body, so that you can thrive and thereby gives you the energy to get through the day. Have lots of water, and a healthy diet, which will help keep you full throughout the day, thus preventing you from giving into your cravings. You might feel like munching, that is completely fine. Just remember to balance it out with a nutritious rich meal.


Check in with yourself

Track your symptoms and identify what is troubling you at that particular moment. Make it a habit to especially note how you feel a week or two before your periods begin, and then the changes that follow right after. There are many apps available which help you to track your symptoms during the PMS stage, and also during periods which helps you to determine the typical pattern of your cycle.


Relax and journal

It is extremely important for you to relax, and have a clear state of mind. It can be achieved by listening to soothing music, or any kind of music that you enjoy. Do the things that you love, go out for a walk, play with your pet, talk, and spend time with the people you love. You can even write the things that are disturbing you, vent all the negative thoughts and feelings. It will help you to feel light and calm.


Visit your doctor

Most of these strategies are for those who experience mild to moderate symptoms. If you feel that it is taking a heavy toll on you physical and mental health, and is hampering your ability to carry out day-to-day activities, you should consult your doctor. Also, sometimes women tend to think that they are experiencing stress/anxiety just because their date is near or they are Pmsing, rather than focusing on some other underlying condition that might be triggering that. So, it is best to consult your doctor, and get properly diagnosed so as to get the best treatment plan and recover, successfully.


Takeaway Message

These are some of the ways which can help you to feel light, and deal with everything in a better way. It is common and natural, just know that you’re not alone. You might have heard from someone at some point, “Hey why are you so cranky? Is it that time of the month?” or “It’s just periods”, which might have forced you to think that maybe the problem lies within you, and you are making a big deal out of it. Never ever think that way, everyone is different and unique in their own way. Similarly, our bodies react differently to different things, just make sure that we must learn how to control our actions so as to prevent ourselves from spiraling down. Only you know what you are dealing with or going through. So, it gives absolutely no right for anyone to judge you. You are strong, and amazing! You deserve the whole world.


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