Understanding PMS symptoms, causes, and how to cope

• PMS is a condition that occurs approximately 1-2 weeks before menstruation. It is caused by a combination of factors such as hormones, body composition, genetics, and social influences.
• What are the symptoms of PMS? They can be divided into physical symptoms such as breast tenderness, weight gain, acne, abdominal pain, and headaches; psychological symptoms such as mood swings, anxiety, stress, and sadness; and behavioral symptoms such as irritability, social isolation, and insomnia.
• PMS can be managed by exercising regularly, getting enough sleep, reducing stress, reducing sugary and salty foods, drinking enough water, supplementing with essential vitamins and minerals, and keeping a symptom journal each month.

Have you ever experienced mood swings, abdominal pain, or fatigue before your period? These could be signs of PMS (Premenstrual Syndrome), a condition many people don't fully understand. PMS is a group of physical and emotional symptoms that occur before menstruation. Symptoms of PMS include lower abdominal pain, back pain, or headaches; breast tenderness or water retention; mood swings; irritability; sadness; bloating; loss of appetite; and fatigue. These symptoms are caused by changes in female hormones such as estrogen and progesterone, affecting brain and body chemicals. This article will guide you on how to properly manage PMS so that each month can pass comfortably and your body is well-prepared.

What is PMS?

PMS (Premenstrual Syndrome) is a group of symptoms that occur approximately 1-2 weeks before menstruation. The primary cause is the imbalance of female hormones in the menstrual cycle. This affects both the physical and mental health. Common PMS symptoms include fatigue, lower abdominal pain, breast tenderness, water retention, and mood swings such as irritability, anxiety, or depression. The severity of PMS can vary from person to person, and in some cases, it can significantly impact work, relationships, and daily life. If symptoms are severe or significantly affect your life, consult a doctor for appropriate advice and care.

What are the symptoms of PMS?

PMS symptoms vary from woman to woman and can change over time. They can be broadly categorized into three groups: physical, psychological, and behavioral.

Physical Symptoms:

• Breast tenderness or swelling
• Swelling of hands, feet, or face
• Weight gain
• Acne
• Bloating and abdominal pain
• Constipation or diarrhea
• Headache or migraine
• Muscle and joint pain
• Fatigue, tiredness
• Increased thirst
• Hot flashes and sweating
• Palpitations and dizziness

Psychiatric Symptoms:

• Mood swings
• Anxiety, stress
• Sadness, crying easily even over small things
• Lack of concentration, forgetfulness

Behavioral Symptoms:

• Insomnia or restless sleep
• Increased hunger, overeating, or cravings for spicy foods
• Social isolation
• Irritability

What are the common PMS symptoms?

PMS symptoms vary and differ from person to person. Generally, they can be categorized into six main groups, which typically occur before menstruation and gradually subside or disappear after menstruation begins:

1. Abdominal pain or bloating: Cramping in the lower abdomen or bloating from gas in the intestines.
2. Breast swelling and tenderness: Breasts that are swollen, firm, and tender to the touch or movement.
3. Mood swings: Irritability, sadness, crying, or being easily angered without reason.
4. Headache or migraine: Throbbing pain in the temples or back of the head.
5. Sleep problems: Difficulty falling asleep, frequent awakenings, or excessive sleep fatigue.
6. Changes in appetite: Increased hunger, cravings for sweets and salty foods, or overeating.

What Causes PMS?

Currently, there is no single definitive cause for PMS, as not all women experience it. It's believed to be caused by a combination of factors, including hormones, physical factors, genetics, and social influences.

1. Female Hormones

PMS is caused by an imbalance of hormones and brain chemicals during the post-ovulation period (phase 2 of the menstrual cycle). Levels of estrogen, progesterone, endorphins, and serotonin fluctuate, and the severity of symptoms can vary from person to person.

2. Genetic Factors

Genetic factors also play a role, with PMS symptoms often mirroring those of women in families. For example, symptoms may be similar between mother and daughter, or among siblings. However, other factors such as environment, stress levels, personality traits, and behavioral imitation may also contribute.

3. Psychological and Social Factors

Psychological and social factors can worsen PMS symptoms, particularly accumulated stress from work or daily life, which heightens the body's hormonal response. Poor mental health, such as chronic depression or anxiety, can also exacerbate PMS. It can amplify mood swings. Additionally, social/environmental factors such as lack of support from family or friends may increase irritability and fatigue.

4. Other Physical Factors

Besides mental and emotional factors that cause PMS symptoms, other physical factors also play a role. These include poor overall physical health, such as malnutrition or insufficient rest, which impairs the body's response to hormones; being overweight or underweight, which can disrupt hormonal balance and increase water retention or fatigue; and underlying medical conditions such as irritable bowel syndrome (IBS) or chronic fatigue syndrome (CFS), which often worsen physical symptoms such as bloating or muscle aches before menstruation.

15 Ways to Cope with PMS

1. Exercise regularly, such as brisk walking, running, swimming, or yoga for 30 minutes a day. This can help reduce abdominal pain, back pain, and mood swings.
2. Get enough sleep, 7-8 hours a night. This helps balance hormones and reduce fatigue.
3. Reduce stress. Practice meditation, yoga, or listen to relaxing music to help control your emotions better.
4. Avoid caffeine and alcohol. This can reduce breast tenderness, headaches, and insomnia.
5. Eat a balanced diet of fruits, vegetables, whole grains, and protein.
6. Reduce sugary and salty foods. This can reduce water retention and bloating.
7. Supplement with vitamins and minerals such as calcium, magnesium, and vitamin B6 under your doctor's guidance.
8. Drink enough water. This helps reduce water retention and bloating.
9. Pain relievers such as paracetamol and ibuprofen can help reduce abdominal and back pain.
10. Hormone birth control can help balance hormones and reduce PMS symptoms.
11. SSRIs (antidepressants) are for those with severe depression, anxiety, or anger.
12. Counseling can help reduce stress and manage emotions.
13. Practice relaxation techniques such as deep breathing, meditation, or yoga.
14. Join a support group. Connecting with other women who are also experiencing PMS can help you feel understood and less alone.
15. Keep a monthly symptom journal, noting the start and end dates of your symptoms, along with details of your emotions and physical sensations.

PMS Symptoms That Require Medical Attention:

• Severe mood swings: Feeling sad, irritable, angry, or anxious to the point that it affects daily life or relationships.
• Severe pain that makes daily life difficult: Lower abdominal pain, back pain, headaches, or severe breast pain that doesn't improve with medication.
• Abnormal physical symptoms: Bloating, loss of appetite, severe nausea or vomiting, unusual swelling, or high blood pressure that affects work or school. Symptoms that prevent you from working, studying, or performing daily activities normally.
• Possibility of premenstrual depression (PMDD). Severe PMS that significantly impacts both physical and mental health requires consultation with a doctor for specific diagnosis and treatment.

Diagnosing PMS:

1. Syndrome journaling: Observe physical, emotional, and behavioral symptoms for 1-2 menstrual cycles.
2. Medical history: The doctor will ask about your menstrual cycle, family history, and pre-existing conditions.
3. Physical and blood tests: To check for abnormalities such as thyroid hormones, nutritional deficiencies, or other illnesses.
4. Differential diagnosis: The doctor will differentiate PMS from psychiatric disorders such as depression.

How to Treat PMS

PMS is a condition caused by a combination of factors and can fluctuate throughout the menstrual cycle. However, it is treatable. What are some ways to treat PMS?

1. Lifestyle Modifications

• Adjust your diet: Focus on lean protein, vegetables, fruits, whole grains, and complex carbohydrates. Reduce salt, sugar, and caffeine.
• Exercise regularly.
• Get enough sleep, at least 7-8 hours.
• Manage stress: Yoga, meditation, deep breathing exercises.
• Monitor your menstrual cycle.

2. Medication

• NSAIDs (Ibuprofen, Naproxen) for pain relief and breast tenderness.
• Hormone replacement therapy.
• Vitamins and supplements to reduce PMS symptoms, such as calcium, vitamin D, magnesium, and vitamin B6.
• Other medications as needed.

3. Psychotherapy

• Cognitive Behavioral Therapy (CBT)
• Support groups
• Relaxation techniques

How to Prevent PMS:

• Adjust your eating habits. Reduce sugary, fatty, and caffeinated foods, as these can cause mood swings and bloating. Increase your intake of fruits, vegetables, and whole grains to help balance hormones and improve digestion.
• Exercise regularly. Walking, yoga, or swimming stimulates endorphins, reducing pain and mood swings.
• Get enough rest. Sleeping 7-8 hours a night helps reduce stress and fatigue before your period.
• Manage stress. Engage in relaxing activities such as meditation, listening to music, or practicing deep breathing exercises.
• Track your menstrual cycle. Keeping a PMS journal can help you prepare or adjust your routine before your period.
• Consult a doctor if necessary. If PMS symptoms are severe and affect your daily life, your doctor may recommend medication or hormone therapy to alleviate symptoms.

What is the difference between PMS and PMDD?

PMS and PMDD differ in the severity of symptoms and their impact on life. PMS refers to physical and emotional symptoms that interfere with daily life but are not severe. PMDD, on the other hand, is a group of more severe mental symptoms such as deep depression, extreme irritability, or suicidal thoughts, which directly affect work and relationships.

Can PMS be cured?

PMS cannot be completely cured, but its symptoms can be alleviated through lifestyle changes such as regular exercise, getting enough rest, choosing healthy foods, reducing salt, sugar, and caffeine intake, and learning stress management techniques. However, if symptoms are severe enough to significantly impact daily life, consult a doctor for appropriate treatment, such as pain medication, hormone replacement therapy, or medication to adjust brain chemicals as needed.

Consult a doctor for PMS treatment at Vibhavadi Hospital.

PMS is a manageable condition. If you are concerned about or believe these symptoms are affecting your life, you can consult the Women's Health Center (Obstetrics and Gynecology) at Vibhavadi Hospital. Our doctors are ready to provide understanding and appropriate consultations, diagnosis, and care using state-of-the-art equipment. For better health and a more confident life:

Summary

PMS (Presbyopia) is a group of physical, mental, and behavioral symptoms caused by hormonal and chemical imbalances in the 1-2 weeks before menstruation. Symptoms include breast tenderness, headaches, mood swings, and increased hunger. Triggers include genetics, stress, and lifestyle. While PMS cannot be cured, there are ways to alleviate symptoms, such as exercise, sufficient rest, and controlling spicy foods.

If you experience severe PMS or symptoms consistent with PMDD that significantly impact your life or relationships, consult a doctor for diagnosis and appropriate treatment with medication or therapy. At Vibhavadi Hospital, we have doctors ready to provide women's health consultations, utilizing state-of-the-art equipment for accurate diagnoses and targeted treatment.