Lethargy, bloating, mood swings, breaking out in spots many people who menstruate experience one or more of these symptoms in the run up to their monthly period. For some, they are merely an inconvenience, but for others they can significantly impact day-to-day life. Why do such symptoms occur, and are some people more susceptible than others? We gathered some personal perspectives and expert advice on how to cope with PMS.
The term pre-menstrual tension (PMT) was first coined in 1931 by an American gynecologist, Robert T. Frank, to describe symptoms experienced by people who menstruate at certain times during their cycles.
Although he described several physical symptoms, such as cyclical asthma, cardiac irregularity, and water retention, his main focus was on what he called nervous tension, which caused improper or undesired behaviors. He blamed this hysteria in the days before menstruation on an excess of estrogen.
Since then, doctors and researchers have discredited the notion of hysteria as a catch-all term used to describe almost any behaviors and conditions that defied the rules and expectations of a traditional patriarchal society.
The term PMT has consequently also fallen out of use. Instead, doctors now refer to premenstrual syndrome (PMS), which can include both mental health and physical symptoms.
And an excess of estrogen is not to blame levels of both estrogen and progesterone decrease dramatically after ovulation, so they are low in the days leading up to the period. However, even now, the exact cause of PMS is not entirely clear.
The cause of these physical, emotional, and psychological symptoms is thought to be a result of hormonal changes and fluctuations, involving estrogen and progesterone, during the menstrual cycle especially 12 weeks before a period begins.
Dr. Sheryl Ross, OB/GYN and womens health expert at Providence Saint Johns Health Center in Santa Monica, CA
What we do know is that a large number of women experience a range of symptoms in the days leading up to their period.
Most of these are a normal part of the cycle, but for some, they can interfere with day-to-day functioning.
According to Dr. Ross, [p]art of being a woman is experiencing the physical and emotional craziness that happens 1 to 2 weeks before your period.
Mood swings and emotional upheaval are common symptoms of PMS. Symptoms can include extreme depression, fits of anger, and overwhelming anxiety. Crying spells, angry outbursts, and feeling worthless are part of the PMS mood swings, she added.
Psychological symptoms are common. For most, they are inconvenient, but they do not affect day-to-day functioning, as 20-year-old Flora* told Medical News Today: Like clockwork, the day before my period, Ill be really moody and short-tempered. [] Often, I forget my period is due, but find myself getting emotional for no reasonthen the next day my period comes. The week after my period, I feel great.
Many women notice physical symptoms too. Dr. Ross described some of the changes that might occur in the days leading up to a period:
Breast tenderness, weight gain, food cravings, acne, abdominal bloating, bowel changes including gas and diarrhea, feeling hungrier, fatigue, menstrual cramps, insomnia, and headaches are some of the physical changes [] for women suffering from PMS.
Not all women will get all the symptoms, as Flora told MNT: Physically, I tend to break out the week before my period, and I feel bloated and puffy for a few days.
Immy*, 25, agreed: The week before my period, I get really sore breasts, my skin gets oilier and I get skin breakouts.
However, for some people, the physical and psychological symptoms can be severe and debilitating, which may be a sign of premenstrual dysphoric disorder (PMDD). Dr. Ross advised that PMDD should be considered if these emotional changes become disruptive with work or your personal life.
Existing research suggests that approximately 80% of those who menstruate experience at least one premenstrual symptom every month.
A new study from Archives of Womens Mental Health has now found that, among 238,114 survey respondents worldwide, 28.61% reported that premenstrual symptoms interfered with their everyday life each cycle, and an additional 34.84% reported that premenstrual symptoms interfered with their everyday life some cycles.
The survey respondents for this study were users of the Flo Health mobile app, which is a menstrual cycle tracking tool. The respondents were aged between 18 and 55.
The most common symptom every cycle, reported by a staggering 85.28% of respondents, was food cravings.
Mood swings and anxiety affected almost 65%, while fatigue was reported by 57%. Around 63% of respondents said that their symptoms interfered with their everyday life at least some months, with more than 28% reporting interference every cycle.
The researchers suggest that their data indicate that premenstrual mood symptoms are a key public health issue globally.
Dr. Jennifer L. Payne, who led the study, commented that [t]here are a number of treatment strategies that are available to treat premenstrual symptoms that interfere with a womans everyday functioning.
Increasing awareness of how common these symptoms are, and that if they impact functioning that there are treatments available, will help women improve their quality of life, she noted.
Some symptoms, such as absentmindedness, low libido, sleep changes, gastrointestinal symptoms, weight gain, headaches, sweating or hot flashes, fatigue, hair changes, rashes, and swelling, were more commonly reported by older survey respondents.
However, as many of these symptoms are associated with perimenopause, they may not all be a result of PMS.
Rachel, a 53-year-old company director, agreed: PMS was slightly more noticeable when I was younger now perimenopause gives lots of symptoms all the time, but Im on HRT [hormone replacement therapy] so maybe that helps? When I was younger I definitely used to get spots [] but I think that stopped when I had my babies.
Although the large sample size and international cohort in the study are its main strength, the authors acknowledge that their figures may overestimate the incidence of symptoms as the data were self-reported. At the same time, users of the app are also more likely to be aware of and report premenstrual symptoms.
If PMS is interfering with your day-to-day life, Dr. Ross recommends seeing a health professional: Dont ever be afraid to see your healthcare provider for support and validation. Its important to discuss any ongoing and disruptive symptoms related to your period with her/ him. Diagnosis and treatment options are available to make PMS manageable.
However, many people can manage their symptoms without medical intervention. One effective method, according to Menstrual Matters, a nonprofit online information hub, is to track your moods for two or three cycles and identify any pattern in your mood changes.
Lottie, 22, believed that getting in tune with her body has really helped: Tracking my cycle on an app has made me realise that my symptoms, such as fatigue, bloating and spots are completely normal. So now, I let it happen rather than [fight] against it.
If I allow myself to rest when I need to in the day or two before my period, I feel much better and also find that my period is much easier, she added.
Knowing ones body can be helpful for many people. A 2013 study found that the reframing of symptoms as normal change, behavioral coping strategies, and self-monitoring, can effectively reduce premenstrual distress.
Dr. Ross also advised that modifying diet may alleviate symptoms. Foods that make PMS symptoms worse include excessive amounts of dairy products including cheese, yogurt, milk and butter, foods high in sodium, red meat and other fatty proteins, caffeinated drinks, and processed foods, she told us.
Eat foods that are natural diuretics to reduce the bloating, water retention, and swelling, such as celery, cucumbers, watermelon, tomatoes, asparagus, lemon juice, garlic, melon, and lettuce, she advised.
A Saudi Arabian study suggested that to alleviate PMS symptoms, people who menstruate may want to eliminate sweet-tasting food and caffeine-containing beverages, particularly coffee, from their diet.
Lottie has found this works for her: Avoiding coffee in the few days before and at the start of my period really helps alleviate symptoms.
Exercise can also be helpful for many people. One study found that just 8 weeks of exercising three times a week for 60 minutes significantly decreased PMS symptoms in young women. And Dr. Ross agreed: Regular exercise 4-6 times a week for a minimum of 30 minutes is helpful to reduce bloating and helps with water retention.
If Im already a bit down in the run-up to my period, I find I will feel much more negative and self-critical. If Im in a happy place mentally and physically, doing more exercise, the PMS and the period arent nearly as bad.
Immy, 25
Rachel also commented that increased stress affects her: Im lucky, I dont usually have any major symptoms, just a slight change of mood and feeling more irritable. Often I dont realise Im premenstrual until I get my period then I realise its why Ive been snappy. However, its worse when Im stressed as I probably have more to be irritable about!
It is well known that stress and stressors directly affect our health, whether we want to admit it or not. Stress not only affects our body physically but also affects our emotions and behaviors. Stress exacerbates depression, anxiety, weight loss or weight gain and foggy brain. PMS, along with common stress symptoms, can make the 1 to 2 weeks prior to your period debilitating.
Dr. Sherry Ross
And these observations are backed up by research. Those with anxiety are more likely to experience symptoms of PMS. Another study found that mental health symptoms, such as depression and anxiety symptoms, were significantly higher among those who also reported PMS.
According to some research, being aware of PMS symptoms makes you more likely to report them and connect physical and psychological symptoms to your monthly cycle.
However, as Dr. Sally King notes for Menstrual Matters: This does not mean that the menstrual cycle does not affect mood in any way. It just means that the vast majority of menstruating people do not experience moderate to severe cyclical mood changes, and in the vast majority of people who menstruate, mood changes are not restricted to the premenstrual phase only.
So perhaps a little more understanding and awareness of bodily changes is the answer. As Lottie commented: Now that I feel more aware of my cycles, I embrace the lows knowing there will be upcoming highs, such as around the time I ovulate when I feel full of energy.
I believe we should stop viewing menstruation negatively and learn to celebrate our cycles and our bodies, she added.
* Disclaimer: We have changed some contributors names to protect their identities.
Originally posted here:
Premenstrual syndrome: Real-life impact and coping strategies - Medical News Today
- Pharmac seeking bids from suppliers to fund another type of hormone replacement therapy - New Zealand Doctor Online - April 5th, 2024
- What is Hormone Replacement Therapy and how safe is it? - PinkNews - March 19th, 2024
- Menopausal Hormone Therapy | Johns Hopkins Medicine - January 6th, 2024
- Find a Provider - Biote - January 6th, 2024
- Biote Certified Providers By State - Biote - January 6th, 2024
- Is Hormone Replacement Therapy Right for You? What to Know - Motherly Inc. - January 6th, 2024
- Hormone Replacement Therapy - StatPearls - NCBI Bookshelf - February 6th, 2023
- Natural hormone replacement therapy: How it works - Medical News Today - February 6th, 2023
- Hormone replacement therapy (HRT) - Types - NHS - December 27th, 2022
- Helping Reduce Your Risk of Breast Cancer ThedaCare - ThedaCare - October 13th, 2022
- 'How Hormone Replacement Therapy Impacted My Strength Training' - Women's Health - October 13th, 2022
- This Simple Blood Test Gives Incredible Insights Into Building Muscle Mass - Yardbarker - October 13th, 2022
- Take strides to raise awareness of breast cancer - Theredstonerocket - October 13th, 2022
- Breast cancer and hormone therapy | GNP online - brytfmonline.com - October 13th, 2022
- Early detection matters | Marshall Medical employee recounts her breast cancer journey - Sand Mountain Reporter - October 13th, 2022
- Hormone replacement therapy (HRT) - Benefits and risks - NHS - October 4th, 2022
- Thyroid Hormone Replacement Therapy | Johns Hopkins Medicine - October 4th, 2022
- Prescribing HRT in women with migraine The Medical Republic - The Medical Republic - October 4th, 2022
- Caring for the gynecologic needs of the adolescent patient - Contemporary Obgyn - October 4th, 2022
- Im a GP heres the best way to treat acne and when to see a doctor... - The US Sun - October 4th, 2022
- State-by-state prevalence of the 5 most common types of cancer - KFOR Oklahoma City - October 4th, 2022
- How Menopause Affects Cholesterol And What to Do About It - TIME - September 25th, 2022
- Stroke symptoms in men & women - Times of India - September 25th, 2022
- Turn back the clock with collaborative care solutions Peace Arch News - Peace Arch News - September 25th, 2022
- Health benefits of flaxseed - Punch Newspapers - September 25th, 2022
- Progesterone Market Size to Grow by USD 1.23 Billion, Rise in Research and Development of Progesterone Drugs -Technavio - Yahoo Finance - September 25th, 2022
- Hormone Replacement Therapy for Menopause - Healthline - September 16th, 2022
- Hormone Replacement Therapy Market to Hit Value of $29.65 Billion by 2028 | Looming Shortage HRT Products to be a Key Challenge - GlobeNewswire - September 16th, 2022
- This Is How Long It Takes For Hormone Replacement Therapy To Start Working - Health Digest - September 16th, 2022
- Progesterone to be fully funded for all who need it in 'a welcome change' - Stuff - September 16th, 2022
- Contributor: In the Misdiagnosis of Menopause, What Needs to Change? - AJMC.com Managed Markets Network - September 16th, 2022
- Why you should be paying attention to Ohio Supreme Court races - News 5 Cleveland WEWS - September 16th, 2022
- When You Take Vitamin C Every Day, Here's What Happens Eat This Not That - Eat This, Not That - September 16th, 2022
- Using HRT (Hormone Replacement Therapy) - breast cancer - September 8th, 2022
- Bioidentical Hormone Replacement Therapy for Men - September 8th, 2022
- Hormone Replacement Therapy for Over 60s | Gransnet - September 8th, 2022
- Rethinking "The Change": Discover 40+ Ways to Embrace Menopause - PR Newswire - September 8th, 2022
- Seven days in medicine: 31 Aug to 6 Sep 2022 - The BMJ - September 8th, 2022
- If Covid Distorted Your Sense Of Time, Don't Panic: You're In The Majority - Kaiser Health News - September 8th, 2022
- Hot Flashes Can Impact Up to 80% of Women So Why Arent We Talking About It? - SheKnows - August 30th, 2022
- Woman shares the frustrations of going through menopause at age 49 - Insider - August 30th, 2022
- F*cking Ridiculous! Scotland Is Championing Menopause But Got One Big Thing Wrong - Suggest - August 30th, 2022
- Hunter Schafer Criticized For Appearing to Agree With Anti-Nonbinary Post - Newsweek - August 30th, 2022
- Gender Dysphoria Is Now Protected Under the Americans With Disabilities Act and It's a Pretty... - POPSUGAR - August 30th, 2022
- Boxing New Zealand supports open category in Olympic style boxing - New Zealand Herald - August 30th, 2022
- Doylestown Turns The Town Teal For Ovarian Cancer Awareness Month - Patch - August 30th, 2022
- The far right aims to eliminate trans people But the working... - Liberation - August 30th, 2022
- Hormone Replacement Therapy Will Be Available Over-The-Counter In The UK In SeptemberWe Wish The U.S. Would Follow Suit - Suggest - August 22nd, 2022
- To Your Good Health: Length of hormone treatment depends on the individual - Agri-News - August 22nd, 2022
- Menopause: Symptoms, causes, complications, diagnosis and treatment - Rising Kashmir - August 22nd, 2022
- How to Treat and Prevent Melasma with Nutrition - Intelligent Living - August 22nd, 2022
- How to eat and exercise for menopause: why you should prep now - Stylist Magazine - August 22nd, 2022
- 4 Real-Life Dating Tips for People Living with Alopecia - Everyday Health - August 22nd, 2022
- Cardiovascular health in the menopause transition: a longitudinal study of up to 3892 women with up to four repeated measures of risk factors - BMC... - August 22nd, 2022
- Hormone replacement therapy (HRT) | Health Navigator NZ - July 3rd, 2022
- Hormone-replacement therapy: current thinking - PubMed - July 3rd, 2022
- With 6.1 % CAGR, Hormone Replacement Therapy Market Size worth USD 21.49 billion by 2028 Industry Trends - Benzinga - July 3rd, 2022
- Lower Hormone Levels Linked to Risk of Sleep Apnea - Medscape - July 3rd, 2022
- Menopause and Sensitive Teeth: Symptoms, Causes, Treatments - Healthline - July 3rd, 2022
- 8 Bad Habits Leading to Breast Cancer Eat This Not That - Eat This, Not That - July 3rd, 2022
- Open, honest conversations key in reducing LGBTQ health disparities - WFYI - July 3rd, 2022
- Stopping Hormone Replacement Therapy: Cold Turkey Menopause - Breastcancer.org - July 3rd, 2022
- What the Reversal of Roe Means for the LGBTQ+ Community - Progressive.org - July 3rd, 2022
- Top 10 Hormone Replacement Therapy Industry to Look Out for in 2022 by Abbott Laboratories, Novartis, Pfizer, Inc., Mylan Laboratories - Digital... - June 22nd, 2022
- University of Medicine and Health Sciences to Host "LGBTQ+ Medicine & Theory: Providing Compassionate Care" - Yahoo Finance - June 22nd, 2022
- International Yoga Day: Womens health & yoga - Times of India - June 22nd, 2022
- Exelixis Announces Initiation of the STELLAR-303 Phase 3 Pivotal Trial Evaluating XL092 in Patients with Metastatic Colorectal Cancer - Yahoo Finance - June 22nd, 2022
- 7 Strong Buy Dividend Aristocrats Are Safe-Haven Stocks to Own During a Recession - 24/7 Wall St. - June 22nd, 2022
- Hormone-Replacement Therapy Is Life-Changing: What to Consider Before Getting Started - POPSUGAR - June 13th, 2022
- High Doses of Widely-Used Cancer Drug in Hormonal Therapy Can Increase Risk of Brain Tumour in Women by Seven Times | The Weather Channel - Articles... - June 13th, 2022
- Latest study reveals that two male contraceptive pills could expand options for birth control - Interesting Engineering - June 13th, 2022
- Pride Week: Beginning Hormone Replacement Therapy : Short Wave - NPR - June 13th, 2022
- The heartbreak, hope and courage of a Maine transgender child - The Maine Monitor - June 13th, 2022
- Trans conversion therapy: What to expect when MPs debate ban - Open Democracy - June 13th, 2022
- If the menopause movement is to be truly revolutionary, it needs to include women with cancer - iNews - June 4th, 2022
- The Very Peri Summit Resource Centre: Hormone Replacement Therapy with Dr Yasmin Tan. - Mamamia - June 4th, 2022
- Finding the "Sweet Spot": Thyroid Hormone Treatment and Cardiovascular Disease - Endocrinology Network - June 4th, 2022
- Rethinking Identity and Testosterone in Imagine a Body - The New Yorker - June 4th, 2022
- Postmenopausal Years Are Creative and Satisfying for Women - Oprah Mag - June 4th, 2022
- Medroxyprogesterone Acetate Market by Type (Oral, Parenteral), Application (Contraceptive, Hormone Replacement Therapy, Treatment of Endometriosis,... - May 15th, 2022