It is a collection of physical and emotional symptoms that start a week or so before the period. It makes some woman or girls feel moodier than usual and others bloated and achy. In some women or girls, PMS can cause mood swings which involve a sudden, unexplained change in mood.
The symptoms of PMS are the following:
• Sadness
• Irritability
• Anxiety
• Anger
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There are two more related conditions like PMS which can also make you feel moodier before your period:
It is very similar to PMS but has more severe symptoms like which tends to involve emotions. According to recent research, about 75 per cent of women have PMS during their reproductive years while only 3 to 8 per cent have PMDD.
It is a condition in which symptoms of existing conditions such as anxiety, bipolar disorder, and depression become worse in the weeks or days leading up to your period.
Doctors and scientists are not sure about the exact cause of PMS, but they say its causes are linked to hormonal fluctuations that happen during the second half of the menstrual cycle. Estrogen levels begin to rise slowly just after woman periods end and are at peak two weeks later. Then estrogen level drops very quickly and begins rising slowly before falling again just before menstruation starts. This hormonal rise and low are thought to cause mood swings and other menstrual symptoms.
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The symptoms of PMS starts from 5 to 11 days before menstruation and typically go away once menstruation starts.
The Premenstrual syndrome symptoms are:
• Sadness
• Sudden changes in the mood
• Crying spells
• Irritability
• Poor sleep or too much sleep
• Lack of interest in daily activities
• Problem in concentrating
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Premenstrual Syndrome treatment depends on the severity of the symptoms and it can be managed through some lifestyle changes and medications.
Keep track of your menstrual cycle and your emotions throughout its different stages. It will help you to confirm that your mood swings are indeed linked to your cycle. Write down in a diary when you experience any of the PMS symptoms.
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Hormonal birth control methods like the patch or pill, help with bloating, tender breasts, and other physical PMS symptoms. They also help with emotional symptoms including mood swings. But for some woman, hormonal birth control can make mood swings worse.
There are some vitamins which can help you relieve PMS-related mood swings. In research, it was found that a calcium supplement helps with PMS-related feelings of sadness, irritability, and anxiety.
The good sources of calcium are:
• Milk
• Yogurt
• Cheese
• Leafy green vegetables
• Fortified orange juice and cereal
Vitamin B-6 might also help with PMS symptoms, and the good sources of vitamin B-6 are:
• Fish
• Chicken and turkey
• Fruit
• Fortified cereals
Lifestyle changes play a major role in PMS symptoms:
• Exercise daily for at least 30 minutes, and even a daily walk can help with feelings of sadness, irritability, and anxiety.
• Avoid eating junk as a large amount of sugar, fat, and salt can spoil your mood. Try to balance you’re your junk cravings with fruits
, vegetables, and whole grains.
• Get proper sleep to avoid any mood swings. Try to get at least seven to eight hours of sleep a night.
• Don’t stress yourself much. Use deep breathing exercises, meditation and yoga to calm your mind and body.
• Eat small meals throughout the day rather than two or three big meals. This will ease PMS symptoms as a large meal high in carbohydrates can cause blood sugar swings which could worsen PMS.
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Certain medicines are used to treat PMS-related mood swings. Consult your doctor for a dosage plan. Consult your doctor about PMS symptoms you’re experiencing and to figure out which of these approaches might work best according to your symptoms.
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Pre-Menstrual Syndrome causes a fluctuation in hormones just days before your menstrual period is set to start. These fluctuations in estrogen and progesterone can affect serotonin, a brain chemical responsible for your moods. As a result, you can feel more irritable, angry, or sad. The severity of such anger episodes can vary from woman to woman and even differ from cycle to cycle.
Most women experience a set pattern of mood swings during their PMS. The best way to combat these changes is by eating a balanced diet, focusing on nutritional foods, reducing stress by engaging in yoga, art, reading books, etc., and exercising regularly. These changes can help maintain serotonin levels, thus reducing the impact of your PMS on your moods.
If you realise you are getting angry very quickly or the anger is intense, try to walk away from the place or situation immediately and take a break to calm down. Going for a brisk walk, a run, or just meditating for a few minutes can help regulate your moods. You can plan ahead and engage in stress-reducing activities or exercise a little more to keep the mood swings under control and increase the feel-good hormones.
PMS symptoms can start 2 weeks before your period and last until day 2 of your period. For some women, this can be much shorter. Some women may not experience any strong PMS symptoms. However, if you do experience PMS symptoms, in most cases, they will resolve before your period ends.
