Navigating the Premenstrual Puzzle
Together, we can empower every woman to navigate the challenges of PMS with confidence and resilience
Authors: Dr. Pooja Sajish V, Dr. Sohaila Cheema, Dr. Sonia Chaabane, Dr. Karima Chaabna.
Premenstrual syndrome (PMS) consists of physical and emotional symptoms such as fatigue and mood swings which women can experience about a week or two before their period. It is typical for most women to experience PMS at some stage in life. This is considered a normal part of a woman’s reproductive cycle. However, some women may suffer from premenstrual dysphoric disorder (PMDD). This is similar to PMS but more serious. PMDD affects up to 5 percent of women of childbearing age with symptoms like lasting irritability and feelings of sadness, despair and anxiety. It is not fully understood why women get PMS or PMDD, but it may be because of changes in hormone levels during the menstrual cycle or because of fluctuations of serotonin levels – a brain chemical neurotransmitter thought to play an important role in mood states.
The rollercoaster of symptoms: What to expect
No two women experience premenstrual symptoms alike. Women can experience a range of emotional, behavioral and phsyical symptoms. However, the intensity and duration can vary. Even though the symptoms associated with PMS are extensive, the majority of women typically encounter a select few of these issues.
Emotional and behavioral signs and symptoms:
- Mood swings
- Feeling upset, anxious or irritable
- Tiredness or trouble sleeping
- Changes in appetite and food cravings
- Changes in libido
- Social withdrawal
Physical signs and symptoms:
- Bloating or stomach pain
- Breast tenderness
- Headaches
- Acne flare-ups
- Joint or muscle pain
- Weight gain related to fluid retention
Diagnosis of PMS
Remember, there are no unique physical signs or a lab test for diagnosing PMS. Typically, you may be diagnosed with PMS if you experience symptoms:
- consistently in the five days before your period for at least three menstrual cycles in a row;
- that subside within four days after your period begins;
- that significantly disrupt your usual daily activities.
Keeping a record of your symptoms and their severity over several months, either on a calendar or using a smartphone app, can provide valuable information for your doctor during your appointment.
Seeking support: Your path to relief
Self-care and lifestyle modifications are important to manage or reduce the symptoms of PMS. Incorporate regular exercise (30 minutes) in your schedule, choose a healthy, balanced diet with smaller meals to avoid bloating and fluid retention, avoid caffeine and alcohol, get restful sleep, and reduce stress by using relaxation techniques.
If lifestyle adjustments have not effectively managed your PMS and it impacts your well-being and daily functioning, consider seeking assistance from your doctor. Your doctor can offer guidance on treatments like:
Empowering each other
It is imperative to highlight the significance of support, empathy, and understanding about PMS within our communities. PMS affects millions of women worldwide, but it is often accompanied with feelings of isolation and overwhelm. However, by fostering an environment of openness and compassion, we can create a space where individuals feel comfortable sharing their experiences and seeking assistance when needed. Empathy and knowledge play a crucial role in dismantling the misunderstanding surrounding PMS and other menstrual-related issues.Whether it is lending a listening ear, providing practical assistance, or simply offering words of encouragement, every gesture with empathy can make a meaningful difference in someone’s life. Further, sharing our own experiences with PMS can be empowering. By openly discussing challenges and triumphs, it validates the experiences of others and fosters unity.
It is important to recognize that seeking help is a sign of strength, not weakness. Whether it is reaching out to a trusted friend, family member, or healthcare professional, there is no shame in asking for support when PMS symptoms become overwhelming. Together, we can empower every woman to navigate the challenges of PMS with confidence and resilience.
Sources: Office on Women’s health| Medline Plus| Cleveland clinic| Mayo clinic| Healthline| American College of Obstetricians and Gynecologists (ACOG)| NHS|
Edited by: John Alexander Hayward