Understanding Premenstrual Syndrome – Premenstrual Syndrome, commonly known as PMS, is a condition that affects up to 75% of women, typically occurring in the days leading up to their menstrual period. PMS encompasses a range of physical, emotional, and behavioural symptoms that can vary in severity from mild discomfort to more debilitating issues that impact daily life. While PMS is a common and normal experience, it’s important to understand what causes it, how it manifests, and what you can do to manage it effectively.
What is Premenstrual Syndrome (PMS)?
PMS refers to a group of symptoms that appear in the luteal phase of the menstrual cycle, typically starting a week or two before menstruation begins and ending shortly after the period starts. These symptoms can be both physical and emotional and may include:
- Physical Symptoms: Bloating, breast tenderness, headaches, fatigue, and changes in appetite or sleep patterns.
- Emotional Symptoms: Mood swings, irritability, anxiety, depression, and feelings of sadness or anger.
- Behavioural Symptoms: Difficulty concentrating, changes in libido, social withdrawal, and changes in routine activities.
The intensity and combination of symptoms vary from person to person. For some, PMS may be a minor inconvenience, while for others, it can significantly affect their quality of life.
What Causes PMS?
The exact cause of PMS is not fully understood, but it is believed to be linked to hormonal changes during the menstrual cycle. After ovulation, the levels of oestrogen and progesterone in the body fluctuate, which can lead to the onset of PMS symptoms. Other factors that may contribute to PMS include:
- Neurotransmitter Changes: Serotonin, a brain chemical that regulates mood, can be affected by hormonal fluctuations, potentially leading to mood-related symptoms.
- Genetic Factors: Women with a family history of PMS or other mood disorders may be more susceptible to experiencing PMS.
- Lifestyle Factors: Stress, lack of exercise, poor diet, and insufficient sleep can exacerbate PMS symptoms.
While PMS is a normal physiological response, understanding its triggers can help in managing and alleviating symptoms.
Coping Strategies for PMS
While there is no cure for PMS, there are several strategies that can help manage and reduce its symptoms:
- Maintain a Healthy Diet
Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help regulate your body’s functions and reduce PMS symptoms. Reducing salt, caffeine, and sugar intake may also alleviate bloating, mood swings, and irritability.
- Regular Exercise
Physical activity can help reduce the severity of PMS symptoms by boosting endorphins, which are natural mood elevators. Aim for at least 30 minutes of moderate exercise, such as walking, swimming, or yoga, most days of the week.
- Stress Management
Managing stress through relaxation techniques such as deep breathing, meditation, or mindfulness can help reduce emotional symptoms like anxiety and irritability. Taking time for yourself and practising self-care can also make a significant difference.
- Adequate Sleep
Getting enough sleep is crucial for maintaining your overall well-being. Aim for 7-9 hours of quality sleep each night to help your body manage the hormonal fluctuations that contribute to PMS.
- Supplements and Medications
Some women find relief from PMS symptoms through the use of supplements such as calcium, magnesium, or vitamin B6. Over-the-counter pain relievers, such as ibuprofen, can help with physical symptoms like cramps and headaches. Always consult with a healthcare provider before starting any new supplement or medication.
Emotional Support and Counselling
Talking about your experiences with PMS can be incredibly helpful and its important to remember that experiencing PMS is completely normal and you’re not alone. Counselling provides a safe space to explore your emotions, develop coping strategies, and gain support from a professional.
At Horizon Counselling, we understand the impact that PMS can have on your life. Our experienced counsellors are here to provide support, helping you develop personalised strategies to manage your symptoms and improve your quality of life. Whether you’re dealing with mood swings, anxiety, or the emotional toll of PMS, we’re here to help.
Reach out to Horizon Counselling to schedule an appointment and explore how our services can support you in managing PMS effectively. Remember, it’s okay to seek help, and with the right tools and support, you can navigate PMS with confidence and resilience.