How to Handle Your Period Like a Boss
There are so many amazing and beautiful things about being a woman. To keep it sweet and simple, women are absolutely amazing! They are strong, graceful and did I mention strong? There really is no bias here, but imagine being able to carry a 9-pound baby in your belly and delivering it normally? That's how awesome a woman is.
Now, while there are so many joys about being a woman, PMS and going through monthly periods are definitely not a part of them.
What is PMS?
PMS, or premenstrual syndrome, is a common matter that affects a substantially high percentage of women of childbearing age and is usually a combination of physical and emotional disturbances, as well as mood swings and changes that occur after ovulation, and typically ends during the onset of menstrual flow. Undergoing PMS makes women irritable, angry or sad, and unstable a few days before menstruation. Aside from the ones mentioned, PMS can also cause much more difficult symptoms such as emotional, physical, and sometimes, mental instability which can lead to depression or anxiety.
What causes PMS?
Although researchers cannot pinpoint exactly why PMS strikes, these emotional disturbances are assumed to be linked to the rise and fall of hormones, specifically estrogen, throughout a woman's menstrual cycle. Estrogen levels begin to rise slowly just after a woman’s period ends, and it peaks about 14-days later. These hormonal imbalances cause mood swings, crying spells, irritability and other menstrual-related symptoms. Stress hormones such as cortisol is also most likely released when undergoing PMS so it's always suggested to lower this by taking necessary measures like looking out for what you put inside your body.
How Is PMS Diagnosed?
Laboratory tests are not necessarily needed to diagnose PMS, rather it is a collection of signs and symptoms. Some conditions share similar signs and symptoms of PMS such as thyroid disorders and other mood disorders like depression or anxiety. It's always advised to seek medical help to properly identify what's going on, you can never be too complacent when it comes to your health.
What are the signs and symptoms of PMS?
While each woman's PMS experience varies, the most common symptoms are:
Irritability
Anger
Depression
Crying
Oversensitivity
Feeling nervous and anxious
Alternating sadness and rage
Crying spells
Angry outbursts
Anxiety
Muscle and joint pains
Breast tenderness and aching
Stress
Emotional and mental instability
Tiredness and other physical pains
Moreover, these symptoms usually happen and go back to normal within a single day. Imagine that?
It is also suggested to track your menstrual cycle in order to identify if you're going through PMS, that way, you can take good care of yourself more, like being more careful of what you put inside your body and such.
How long does PMS last?
The duration of PMS differs among women. Most women experience the symptoms for just a few days or numerous days in the week prior to the start of their menstrual period. Some women may have symptoms for a shorter period of time, and some have it longer, but symptoms of PMS typically start after ovulation. So it's always best to again, track your period so you can take action whenever necessary.
Is there such a thing as severe PMS?
While it is highly unlikely for women to experience it, as it only occurs in 3% - 8% of menstruating women, severe PMS is real. PMDD, or premenstrual dysphoric disorder, also known as late luteal phase dysphoric disorder, is characterized by exasperating physical and psychological symptoms that occur during the second half of a woman's menstrual cycle, and common in the days after the menstrual period. Bodily signs such as bloating, breast tenderness, headaches, joint soreness, food cravings, mood fluctuations or constant crying, panic attacks, lethargy, peevishness, and trouble focusing are among the most common symptoms. PMS symptoms may be troubling and unpleasant, but PMDD may cause severe, debilitating symptoms that interfere with a woman's ability to function.
What's the difference between PMS and pregnancy symptoms?
For some women, the symptoms of PMS may be similar to those of early pregnancy, but this is highly uncommon. Many women do not experience symptoms in early pregnancy, while others may report breast tenderness, bloating, exhaustion, and mood swings. These symptoms can be, for certain women, similar to the symptoms of PMS or similar to the changes in their body they experience prior to the menstrual period. Unfortunately for women questioning whether specific symptoms are due to PMS or early pregnancy, the only reliable answer comes with a positive pregnancy test.
What other conditions mimic PMS?
Some examples of medical conditions that can mimic PMS include:
Depression,
Chronic fatigue,
Hypothyroidism, and
Irritable bowel syndrome
Are there natural remedies for PMS?
While it's always suggested seeking professional help, there are some natural ways that could help alleviate the symptoms and pain caused by PMS.
Fiber-enriched meals: When experiencing PMS, it's important that you have regular bowel movements to remove toxins from the body. Stock up on fiber-rich meats and vegetables and drink water regularly as this helps in accommodating extra fiber. Having a shot of apple cider vinegar before meals help, too!
Omega-3 fats: Research shows that adding omega-3 fatty acids to your diet reduces PMS symptoms such as bloating, breakouts, depression, and headaches to name a few.
Calcium D-glucarate, Magnesium and Vitamin B: It is believed that women who supplemented their diet with 500 milligrams of calcium d-glucarate showed lower numbers of estrogen receptors by detoxing the liver, hence, reduces PMS symptoms. Vitamins and minerals can make a big difference, and studies have shown that women who made sure they had a good supply of magnesium and vitamin B experienced significantly less PMS symptoms as these vitamins support our hormones, which affects menstruation and PMS entirely.
Chasteberry fruit: Although further research is required, limited studies show that the fruit of the chaste berry tree, scientifically known as vitex agnus castus, helps in relieving women from PMS symptoms.
Gingko Biloba: In 2009, a clinical study evaluated Gingko Biloba's use for treating PMS symptoms. Researchers discovered that taking 40 mg doses, 3 times per day significantly decreased the severity of both physical and psychological symptoms in the women during the study.
Are there other ways to treat PMS?
Fortunately, yes, PMS treatments are possible with proper medication and lifestyle changes which can gradually help women control emotional difficulties and mood changes. These treatment options can help stabilize mood swings and improve a woman’s emotional health during the weeks before menstruation:
Small, frequent, healthy meals: While experiencing PMS makes you crave all your favorite unhealthy, carbo-loaded meals, it's always best to avoid it as it can cause blood sugar spikes, which could ultimately worsen PMS. Curb your cravings by eating fruits and vegetables more often, as well as small, frequent meals that consist of high fiber, calcium, and vitamin B12.
Exercise, but don't overdo it: Physical activity is vital in our daily lives as it can help release stress, lift moods, and improve emotional instability. Thanks to endorphins, which is basically a feel-good chemical released by the brain during exercise. But, just like food, short exercises during PMS usually do the trick. There is no need to overdo it.
Avoid caffeine, alcohol, and sweets: While it is tempting, it is always suggested to steer clear of coffee and other caffeinated drinks for two weeks before your period, this can ultimately make a difference in your mood because caffeine can oftentimes increase anxiety, nervousness, and even insomnia. Staying away from alcohol will also be extremely helpful because alcohol alone acts as a depressant. Also, avoiding cakes, ice cream, and other sugary foods, especially in the week before your period, can help ease severe PMS symptoms by preventing mood swings associated with blood sugar fluctuations.
Meditation: It has always been known to many that meditation is an utter necessity in life. Meditation measurably alters the structure of your brain and makes changes such as reduced stress, better overall health, and emotional stability. Meditation and mindfulness definitely make a difference every day, so it's best to do it all month long to reap its benefits!
Talk to someone: While this is something everybody does every day, it's always best to open up to someone who understands what you're going through, or better yet, team up and help each other get through PMS successfully.
What needs to be done to reduce PMS as time goes by?
While PMS is unlikely to be avoided, there are so many ways to reduce it by especially balancing your hormones as they have great outcomes in your mental, physical and emotional health.
Small lifestyle changes like eating more protein during each meal can affect your hormone's overall health, and it is believed that consuming 20 to 30 grams of protein per meal helps in maintaining muscle, bone and skin health.
Aside from regular exercise and healthy eating, it's also suggested to learn to manage stress. We already talked about meditation, but there are other ways to reduce Cortisol, which is commonly known as "the stress hormone", like yoga, massage and listening to relaxing music.
It is also believed that green tea can play an important part in balancing your hormones as it is one of the healthiest drinks around. Studies show that consuming one to three cups of green tea per day significantly lowered fasting insulin levels, which is good for overall health.
Eating in moderation also usually does the trick, but what does moderation mean? It means to consume enough healthy foods to keep you going, but not overdoing or underdoing it. Overeating is shown to reduce insulin sensitivity and increased insulin levels. On the other hand, undereating or lessening your calorie intake too much can increase the stress hormone Cortisol, which can lead to significant weight gain when triggered. It is always suggested to eat within your calorie range to manage your weight as well as balance your hormones.
The most important of all is making sure you have consistent, high-quality sleep. A nutritious diet and constant exercise will not go a long way if you don't get enough restorative sleep, and can ultimately lead to health complications. Sleep is vital in cell regeneration and can lead to lesser hormone imbalances which significantly reduces PMS symptoms. Sleep is utterly important, and without it, your health could suffer.
Is there a cure for PMS?
While there had been a lot of studies and research going on in the past years, it is believed that as of today, there is still no cure for PMS. And all that is available are remedies to ease PMS symptoms.
Do PMS supplements work?
For most women, PMS is a frustrating recurrent ordeal. However, there is no need to fret as there are actually several supplements that can help with both emotional and physical symptoms. According to this article, The Ultimate Guide to PMS Supplements, the best supplements include a range of vitamins and minerals that support your body such as vitamins B6 and D which can ease symptoms, along with calcium, iron, and magnesium. It's always best to take these kinds of supplements on a regular basis to reap its benefits, as these usually take time before showing noticeable results, so it’s best to always be reminded of that before getting disappointed.
When is it time to see a Doctor?
We must all agree that Doctors always know what's best for us, and when you feel that your PMS or PMDD symptoms have worsened and have not gone away, then it is always suggested to seek medical help.
PMS and PMDD are indeed difficult cyclical tribulations for women, but fortunately, there are a lot of remedies to it. And while a lot of people don't realize it, PMS is real and should be given more notice in order to find a cure. Until then, it's always best to seek professional help and advice before making any decision that will substantially affect your body in the future.
It is also very vital to keep your hormones in check and balanced, as they are involved in every aspect of your health. Not only does it reduce the symptoms of PMS, but it also reduces the chances of obesity, diabetes, heart diseases, and other health issues. Engaging in healthy behaviors and lifestyles, like consuming nutritious foods and exercising on a daily basis, will significantly improve your hormonal health.
Remember, a healthy lifestyle goes a long way, not just for your hormones, but for your overall health in general.
That said, women are amazing queens for going through a lot every single month and they deserve credit for that. You go, girl!