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What are PMS Symptoms?

Premenstrual syndrome has various physical and emotional symptoms experienced by women during their period. Headaches or bloating can cause depression and anxiety as well as mood swings. Some may find this to be minor discomfort. Sometimes, the symptoms are severe enough to leave school or work. Most women are affected by PMS. Approximately 80% have reported feeling symptoms of PMS within a few days after their period.

PMS symptoms are usually caused by emotional and physical changes during the first half of the menstrual cycle. The symptoms typically start about two weeks before a period starts and end when bleeding begins.

PMS is a typical issue among women. Almost 50% of women in the reproductive period have already experienced PMS symptoms. PMS symptoms can be divided into physical and emotional groups. Physical symptoms might include bloating and tender breasts, while emotional symptoms might include mood swings and irritability.

What is PMS?

Premenstrual syndrome (PMS) is a combination of physical and behavioural problems most women experience before and after ovaries and menstruations. Scientists say PMS can appear after ovulation as the progesterone hormone levels fall dramatically in women without pregnancy. During periods, PMS symptoms disappear within days, and hormone levels are raised again. Some females have periods without symptoms of PMS. In some individuals, PMS physical symptoms may be severe and make it difficult to perform everyday tasks such as work and school. Severe PMS symptoms could indicate premenstrual dysphoric disorder (PMDD).

Premenstrual syndrome (PMS) can occur between two weeks and two days before pregnancy. Almost 80% of pregnant women experience premenstrual symptoms, including nausea or vomiting. Sometimes women experience severe symptoms, which can make them miss work or school, but other women have fewer symptoms.

Factors affecting PMS

Although there is no certainty about the exact cause of PMS, certain variables might contribute to its physical and mood symptoms. Possible contributors include fluctuations in hormone levels that occur throughout the menstrual cycle.

Physical symptoms of PMS

• Appetite changes, such as hunger pangs

• Painful or swelling breasts

• Weight increase

• Abdominal bloating

• Lower abdominal ache or menstruation cramps

• Stomatitis or diarrhoea

• Headaches

• Tiredness

• Greasy skin

• Acne, blemishes, and other skin conditions

Mental or psychological symptoms of PMS

• Agitation or aggressive conduct

• Feeling exhausted

• Sleep troubles (sleeping too much or too little)

• Changes in appetite or food desires

• Difficulty with focus or recall

• Stress or anxiety

• Depression, sorrowful sensations, and weeping spells

• Mood swings

• Less interest in sex

How do you know if you have PMS?

If you've been feeling uncharacteristically emotional or irritable lately, you may be experiencing premenstrual syndrome (PMS). If so, don't worry. PMS is a common occurrence, and you can manage it.

Affected women may not immediately recognize the presence of PMS. Some women experience mild symptoms, while others experience more severe symptoms. Symptoms may include mood swings, water retention and bloating, headache, fatigue, breast tenderness or pain, cravings for certain foods and increased appetite.

By writing down when symptoms happen in a diary, a person may be able to see patterns. PMS may cause symptoms around the same time every month or at the same point in a woman's menstrual cycle. If not, the symptoms could be caused by something else.

If you're experiencing severe PMS, you must talk to your healthcare professional. Severe PMS symptoms are uncommon but may indicate premenstrual dysphoric disorder (PMDD) or other underlying conditions.

If you have severe PMS, keeping a journal of what you eat and how you feel throughout the day may be helpful. It will help you identify if certain foods or activities worsen your symptoms.

Endometriosis can cause severe PMS, so if you have severe PMS and currently have no plans to become pregnant, talk to your doctor about treatment options for endometriosis. If you have severe PMS symptoms and are planning to become pregnant, talk to your doctor about treatment options for endometriosis. If you're infertile and want to become pregnant, surgery may be an option for treating endometriosis.

How can you treat PMS?

It's important to remember that the treatment for PMS will depend on the individual's symptoms. Medications and lifestyle changes are just a couple of options available to help manage PMS symptoms. If you are experiencing physical symptoms like bloating or cramping, it may be time to reach out to a doctor.

Depending on your symptoms, you may want to try some natural remedies or dietary changes before turning to medication as a form of treatment. Some people find that certain foods can make their symptoms worse—or better! If this is true for you, changing your diet may be all it takes to get started on the road toward feeling better.

Try relaxation methods

Women who suffer from premenstrual syndrome (PMS) may find it difficult to maintain emotional stability. Practising stress reduction and relaxation strategies like meditation and deep breathing can help.

PMS is a hormonal imbalance that can cause severe mood swings, fatigue, and discomfort. Symptoms usually begin 2-3 days before menstruation and last 1-2 days after the beginning of menstruation. Some women also experience bloating, headaches, breast tenderness, food cravings, and depression or anxiety.

When PMS symptoms are severe and persistent, they may be diagnosed as premenstrual dysphoric disorder (PMDD), characterized by psychological symptoms that interfere with daily functioning. Stress management techniques can help reduce PMDD symptoms by lowering cortisol levels in your body. Cortisol is a hormone that increases when you're stressed out or upset—and too much cortisol can make you feel depressed or anxious without realizing it. Meditating for 20 minutes each day can significantly reduce your cortisol levels over time by helping you focus on the present moment instead of worrying about the past or future. Deep breathing exercises are another way to lower cortisol levels: The slower you breathe when you inhale and exhale air into your lungs.

OTC and prescription medication

Medicine, whether over-the-counter or prescribed by a doctor, can help relieve uncomfortable symptoms such as headaches and stomach cramps. It can also help you feel better if you're sick with the flu. However, there are some things to keep in mind when taking medicine:

• Don't take more than the recommended amount of medicine unless your doctor tells you to. If you're taking prescription medicine, make sure that you follow the instructions on how to take it exactly as written on the label or from your pharmacist. Never take more than one type of medicine simultaneously without checking with your doctor first.

• Don't stop taking medicines suddenly without talking to your doctor first; this could cause serious side effects. Some medicines need to be stopped gradually, so talk to your doctor before stopping them on your own!

• If you have been taking a medication for a long time and begin having side effects or think it's not working anymore, talk with your doctor about stopping it and finding another treatment option!

Try some low-impact exercises

If you're looking for a way to help alleviate some of the symptoms of premenstrual syndrome (PMS), try mild exercise.

Mild exercise has been shown to enhance oestrogen and progesterone levels, which may help alleviate some of the symptoms of PMS. Exercise is also known to help reduce stress, contributing to PMS symptoms.

Exercise can be as simple as taking a walk or doing some yoga poses. If you have time for more strenuous exercise, try swimming laps or jogging on the treadmill.

Whatever exercise you choose, pay attention to your body's signals and stop immediately if the pain persists.

A study conducted in 2018 found that a 1-and-a-half hour of gentle exercise every week led to a change for the better in specific physical symptoms of PMS symptoms.

Techniques to relieve bloating

If you're feeling bloated and sluggish, you're not alone. Bloating is a common problem during your period, but there are ways to relieve it.

Here are some tips for managing bloat:

• Avoid foods high in salt. It might make bloating worse.

• Consume foods that are high in potassium, such as bananas. These foods can help reduce bloating and water retention.

• Keep yourself hydrated by drinking plenty of water throughout the day (at least eight glasses). It will help if you avoid caffeine and alcohol, which both cause dehydration.

• Perform light physical activity regularly (for example, walking around the block or doing yoga). This helps move fluids out of your body through sweat and urine excretion so that they don't remain trapped under your skin or inside your digestive tract, where they could cause discomfort or pain.

Relieve menstrual cramps

Menstrual cramps are a common symptom of menstruation and can range from mild to severe. They may start a few days before your period begins and last several days. While there is no cure for menstrual cramps, there are ways to manage them.

The most common treatment is to take over-the-counter pain relievers, such as ibuprofen or acetaminophen, which can help relieve the pain of menstrual cramps. Your doctor can also prescribe stronger pain medications if these do not work well enough for you.

Other home treatments include:

• Applying heat to the abdominal region.

• Engaging in moderate activity (such as walking).

• Getting a massage.

• Using essential oils (like peppermint).

It may also help to eat foods to soothe stomach discomforts like yoghurt or ice cream!

How many days before your period is PMS?

PMS is often associated with hormonal changes during menstruation and causes many physical and psychological symptoms. It is unclear how it came about. The symptom usually strikes five or ten days before periods and disappears immediately upon beginning.

What day do PMS symptoms start?

The symptoms vary between individuals. Malaise and pain can occur immediately before or after a period begin each month. Some may have an ovulated period before ovulation. This happens slightly over 4-5 weeks after your first menstrual cycle.

Can vitamins and minerals treat PMS symptoms?

When you're experiencing PMS symptoms, it can seem like there's nothing that can help. But maybe there is! It turns out that vitamins and minerals may be able to alleviate some of the symptoms of PMS. Vitamins, minerals, and herbal supplements are not subject to the same scrutiny from the Food and Drug Administration (FDA) as pharmaceuticals. Consult your primary care physician before beginning to take any dietary supplement.

Calcium may lessen the impact of PMS symptoms. It has been shown that calcium deficiency may contribute to cramps during menstrual periods by affecting muscles in the uterus.

Vitamin B6 may alleviate specific PMS symptoms such as moodiness, irritability and others. The recommended daily intake of vitamin B6 for women is 2 mg daily.

Magnesium may help relieve menstrual migraine headaches by decreasing how much prostaglandin E2 your body produces, which is related to migraine headaches in some people.

Points to ponder

Are you experiencing anxiety before your period?

It is natural to experience some level of anxiousness in the week or two leading up to your period. There are, however, things that you may do to get relief from your symptoms if they are detrimental to your life.

Make some adjustments to the way you live to get started. If those don't appear to be doing the trick, don't hesitate to discuss your options with your primary care physician or gynaecologist.

The first thing you can do is make sure that you're getting enough sleep each night. This will help reduce stress levels and make it easier to manage any anxiety you might feel during this time of year. It can also help keep irritability at bay so that everyone around you doesn't have to deal with an extra dose of crankiness while trying to help you through this challenging time!

Next, adjust any daily routines that may be contributing to increased stress levels around this time every month. If possible, avoid taking on new projects or responsibilities at this time. Instead, stick with what's already been established as "normal" for yourself until after the first few days after the bleeding stops completely.

If you have other concerns such as menopause and hormones, learn more through our women's health hub by clicking here.