Menstruation is a big chapter in a woman’s life. It is not just the pain, discomfort, or the regularity of her periods. It is also what happens before the period starts every month. PMS – Premenstrual Syndrome can be very different for every woman, and she has very little control over it. Can you control the PMS-related mood swings and anxiety that take a toll on your mental health?
Premenstrual syndrome refers to certain symptoms a woman experiences before her menstrual period every month. There are no lab tests or studies to diagnose PMS, it is just a part of every menstruating woman’s monthly cycle.
PMS can differ from woman to woman. Some women can experience different symptoms in different months. The PMS symptoms depend on many aspects, including one’s overall physical and mental health.
Since PMS is not a disease, there is no specific treatment for it. For some women, simple lifestyle changes can help alleviate their PMS symptoms. Some women may require medications to help manage the symptoms. The extent to which such medications can help varies from woman to woman. Some commonly prescribed medications to help with PMS are:
● NSAIDs – Nonsteroidal anti-inflammatory drugs are usually taken just before or when a period starts. It can help decrease breast discomfort and cramps.
● Diuretics – Weight gain before periods start is very common among most women. If reducing salt intake and exercising more does not help reduce weight gain or retention, diuretic pills can help reduce fluid retention.
● Hormonal Contraceptives – For some women, the hormonal fluctuations before the menstrual period can cause severe pain or discomfort. Balancing the hormones can help alleviate the discomfort. Hormonal contraceptives can help by increasing certain hormone levels in the body and reducing symptoms like cramps and bloating.
● Antidepressants – Your doctor may prescribe this medication just a week or two before your period or even daily. The dosage and frequency greatly depend on how severe your symptoms are. It may take a while and a few different combinations before you and your doctor can figure out the optimal dosage and frequency to help reduce your PMS symptoms.
Before a woman’s menstrual period starts, her hormone levels change and cause many changes in her body. Some common PMS symptoms most women experience regularly or from time to time are:
● Mood swings
● Anxiety
● Feeling bloated or gassy
● Indigestion or constipation
● Pelvic pain
● Fatigue or tiredness
● Abdominal cramps
● Headaches
● Tender breasts
● Change in libido
● Sleep issues
● Brain fog or difficulty in focusing
● Irritability
● Food cravings
Mental and physical changes in the body before the menstrual period are due to the changes in hormone levels. While one cannot control these hormonal changes, here are some tips to help you effectively manage PMS symptoms like mood swings, anxiety, etc.
Avoiding or reducing the intake of foods that cause gas or make you feel bloated can help ease digestion during your periods. The food you eat and the way your body responds to it can affect your mood. Reducing the intake of caffeine and alcohol a week before your period can also help reduce stress and other symptoms. Opt to eat fruits, vegetables and foods rich in fibre to aid better digestion.
Salt increases water retention in the body. Women tend to retain more water just before their period, which is a major factor in weight gain during monthly periods. This can cause bloating and irritable moods. Be conscious of your salt intake and try to avoid processed junk foods. Though they might be comfort foods for many menstruating women, they are rich in salt.
Regular exercise can keep up your mood by secreting the feel-good hormone. Moderate exercises before your periods can also help relieve cramps, make you feel energised, and also help reduce anxiety.
Avoiding stress is not feasible for all. If you notice your stress levels are increasing or your tolerance level is decreasing, try reducing stressful activities. Meditation, yoga, art, or even listening to music can help reduce stress and make you feel more relaxed. If you feel stressed, you can even go for a small walk to take some time and calm yourself.
Lack of sleep can disrupt hormonal balance and cause mood swings. This, in addition to the hormonal fluctuations due to menstrual periods, is not a good combination. Try getting more sleep on the days leading up to your period. Going to bed around the same time daily can help tune your body clock to a regular sleep cycle. If that is not possible, try catching a small nap during the day, at least during your period, to help your body get more rest.
If you are experiencing different or intense symptoms before and during your period, keeping track of them can help you identify solutions. Start recording the symptoms and how many days before your period they occur. After two or three cycles, you can start anticipating these symptoms and take precautionary steps accordingly.
Heavy bleeding during periods can cause your body to lose essential minerals and iron. Ask your healthcare provider and take supplements if necessary. Adding a few supplements can help balance the hormones and improve sleep and digestion.
For some women, the drastic hormonal fluctuations can affect their quality of life. Using hormonal birth control (pills or IUD) can help balance the hormones and alleviate symptoms like mood swings and anxiety. However, this does not work the same way for everyone. For some women, the extra hormones can worsen the PMS symptoms. You may have to try different options before finding the right fit or opting against hormonal birth control.
In case of severe pain, cramps, or anxiety during menstrual periods, you can seek medical help. Consult your doctor and ask for some painkillers or medications to help with your symptoms. Not all doctors will prescribe medicines for PMS, but in rare cases, if there is a necessity, your doctor might prescribe antidepressants or other mild medications.
Many women claim herbal medications and acupuncture help with PMS symptoms. However, herbal medicines are not regulated, and doctors will not prescribe them either. There is not enough scientific proof to back up these claims. Refrain from seeking such treatments without consulting your doctor.
Mood swings and anxiety are common symptoms of PMS, as well as pregnancy. Consult your doctor to understand various options. There is no need to suffer every month. You can always find ways and means to manage such symptoms. Understanding your body and taking proactive measures can help reduce the severity of such symptoms.
