What is PMS?

PMS is the abbreviation for PreMenstrual Syndrome which includes combination of symptoms occurring after ovulation (in premenstrual period) and ending with the start of menstrual period. In ancient Greek medical books (Hippocrates, Greek philosopher, around 450 B.C.) some symptoms of PMS were already described (mainly mood changes) but PMS as a medical condition was recognized only in 1931 by official medical community. The official medical term “premenstrual syndrome” was suggested in 1970 by Dr Katharina Dalton, British physician and pioneer in the research of premenstrual stress syndrome.

Premenstrual Syndrome (PMS) usually include a bunch of emotional, physical and psychological symptoms including mood swings.

About 75-80% of girls and women experience different symptoms of PMS which are not severe and only about 15-25% females suffer from disturbing symptoms of PMS.

PMS causes

Most evidences suggest that premenstrual syndrome (PMS) is a result of the alterations and/or interactions between female hormones and/or conflicting interrelations between levels of sex hormones and brain chemicals (so called “neurotransmitters”).

Most PMS specialists believed in hormonal theory of PMS – it is connected to the hormone changes that happen during the menstrual cycle. Women behavior depends very much from concentration and proportions of hormones. Many women feel weak and unpredictable during the period. The most happy and stable period is usually before ovulation (5- 13 days of the menstrual cycle). Some girls and women feel the ovulation and they could have abdomen pain before and during ovulation (13-15 days of the cycle). The most problematic is the period before expecting menstruation (16-28 days of the cycle) – it is very specific hormonal period for women – the period of PMS.

PMS symptoms

PMS experts registered more than 100 different symptoms of PMS but usually each woman experience only few PMS symptoms which could be changed from one month to another and also could be changed depending on aging.

Most common symptoms of PMS:

• Irritability and anger,
• Fatigue and anxiety,
• Crying and/or depression,
• Headaches without any visible reasons,
• Oversensitivity and tension,
• Exaggerated mood swings (excitement, sadness, anger),
• Appetite changes and/or overeating and/or food cravings,
• Bloating and weight gain,
• Difficulty in concentration,
• Breast tenderness and/or breasts’ pain,
• Regularly appearing acne (before menstrual period),
• Confusion, impatience and forgetfulness,
• Sleep disturbances (too much or too little sleep),
• Reduced self-esteem,
• Stomach problems (pain, difficult digestion, sometimes diarrhea),
• Skin changes (skin color, skin hair grow),
• Back aches,
• Reduced interest and effectiveness combined with clumsiness.

PMS risk factors

Medical professionals discovered few risk factors which contribute to PMS development:

• History of PMS in family (grandmother, mother, aunts, older sisters);
• History of emotional and/or psychological disturbances (anxiety, severe stress, depression, mental problems);
• Unhealthy lifestyle (lack of physical exercises, unhealthy fat salty fast food, absence of sleep hygiene);
• Caffeine and alcohol addictions (high caffeine intake, alcoholism);
• Long-term high stress;
• Deficiency of Vitamin B6, calcium and/or magnesium .

PMS solutions

Healthier you are fewer chances for PMS development and at least more chances for easy taking PMS light symptoms. Generally speaking, healthy lifestyle would be the best recommendation for PMS sufferers.

Here are some recommendations which can help you to deal with your PMS symptoms:

Physical exercises – regular physical exercises, regular aerobic, regular swimming or joking can not only ease PMS, but can also strengthen your body abilities and reduce your tiredness. So, do more exercises and you will see differences in few months.

Healthy food – keep healthy diet with reduced amount of salt, caffeine, sugar and alcohol. Increase use of healthy foods or definitely move to healthy food – fruit, vegetables, fish, chicken, nuts, seeds, and whole grains. Include into your healthy diet food rich of calcium (milk, cheese and yogurt). Consume your food 4-5 times per day in small portions.

Sleep hygiene – sleep every day long enough and deep enough. Sleep is essential for health, wellbeing and survival. Sleep gives the body a rest and allows it to prepare for the next day. While sleep requirements vary slightly from person to person, most healthy adults need about 6-9 hours sleep per day.

“Sleep Hygiene” is a definitions and/or complex of elements or factors which have influence at our sleep. Actually the “sleep hygiene” is how well we sleep.

Relaxation therapy – it was noted that relaxation therapy (meditation, yoga, bath, massage) can reduce the frequency and level of PMS symptoms. Try to devote a special time for your personal relaxation, personal joyful hobbies and relaxing activities.

Stress management – discover stress management tools for controlling your stress. Women life is full of stressful situations and sometimes ordinary stress management techniques can prevent complications. It is well known that some simple actions and/or activities could help us to deal with stress right on the spot.