The stereotypical female during her period is eating chocolate in bed, crying for no reason. While you might not be affected by your period to this extent, the fluctuation in your hormones around certain times of your menstrual cycle can cause a number of unpleasant symptoms. For some, this is barely noticeable. For others, it can be debilitating.
In this blog post we’re going to introduce to you everything you need to know about premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD). Let’s get started.
What is PMS?
At certain times in the female menstrual cycle, women experience physical, behavioral and emotional changes relating to their fluctuating hormones. These changes are referred to as premenstrual syndrome (PMS). Not all women will experience PMS consistently, but according to a 2006 study, at least 90 percent of all women will experience symptoms related to PMS at some point in their life.
There are up to 150 PMS-related symptoms, but to name a few of the most common:
- Anger
- Anxiety
- Low mood
- Breast tenderness
- Bloating
- Sensitivity
- Increased hunger, specifically sweet cravings
- Fatigue
- Poor concentration
What is PMDD?
Similar to PMS, PMDD is the more severe version. Instead of experiencing a low mood you may experience depression, for example. Symptoms associated with PMDD include:
- Depression
- Severe fatigue
- Extreme mood changes
- Uncontrollable crying
- Coordination difficulties
- Paranoia
- Issues relating to self-image
- Suicidal ideation
- Social withdrawal
PMDD is considered a chronic health condition that can benefit from treatment with lifestyle changes and sometimes medication. Only 5 percent of women are diagnosed with PMDD but there are estimated to be more living without a specific diagnosis.
When does PMS and PMDD occur?
During certain stages of the menstrual cycle, your hormones change. After ovulation, when the corpus luteum begins to break down, there is a decline in progesterone and estrogen, which impacts chemicals in the brain, such as serotonin and dopamine.
More severe symptoms may be reflective of hormonal imbalances in some cases, for example if your estrogen drops too low. However, this is rarely the case. Research indicates that women who are vulnerable to premenstrual mood changes do not necessarily have abnormal levels of hormones or some type of hormonal dysregulation, but rather a particular sensitivity to normal cyclical hormonal changes.
That being said, in cases of PMDD, some researchers have argued that these women have abnormal serotonin neurotransmission, along with a lower density of serotonin transporter receptors, causing the severity of the mood-related symptoms like depression.
What can you do?
There isn’t a cure for PMS. However, there are dietary and lifestyle modifications you can make to alleviate some of the symptoms, these include:
- Regular exercise
- Avoiding caffeine and alcohol
- Cutting out sugary foods
- Ensuring adequate sleep
- Supplementing with calcium, magnesium and vitamin E
- Herbal remedies recommended by a naturopath
- Getting outside in nature
If you are greatly affected by PMS or PMDD, speak to your healthcare provider about it. They may suggest:
- Counselling or cognitive behavioral therapy
- Birth control
- SSRI antidepressants
Depending on if these are right for you.
When your body is undergoing hormonal fluctuations and physical changes, it’s important to take care of yourself mentally and physically. Do things that make you happy, whatever they may be. Monitor your symptoms and don’t be afraid to ask for help if you need it.
Meet Emilina
Emilina is a clinically trained nutritionist turned health writer who has worked with top health and wellness brands including the National Football League (NFL), Muscle & Strength, Breaking Muscle as well as manages written content for many professional athletes. She currently lives in Orange County, California.
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