PMS primarily results from hormonal fluctuations during the menstrual cycle, particularly the drop in hormone levels produced by the ovaries in the luteal phase (second half of the cycle). These hormonal changes can disrupt the function of neurotransmitters, especially serotonin, which significantly affects mood. Susceptibility to PMS varies among individuals and can be influenced by genetic predispositions and the body’s sensitivity to hormonal changes.
What is PMS?
Premenstrual Syndrome (PMS) occurs during the second half of the menstrual cycle, after the fertile days have passed but before menstruation begins. It is often characterized by a range of symptoms including irritability, sadness, aggression, depression, increased sensitivity or even tearfulness, fatigue, tender breasts, skin breakouts, bloating, and many other mental and physical symptoms.
How to Cope with PMS
Unfortunately, there are no medications that completely eliminate PMS symptoms. In severe cases, where symptoms are highly disruptive, antidepressants may be prescribed. However, there are several natural methods to alleviate PMS symptoms:
Diet and Nutrition Tips
- Incorporate B Vitamins: Foods rich in B vitamins, such as wholegrain bread, nuts, eggs (particularly yolks), bananas, and spinach, can help reduce PMS symptoms.
- Vitamin E: This vitamin can also help alleviate symptoms. Include nuts, sunflower seeds, avocados, and olive oil in your diet.
- Magnesium and Potassium: Magnesium helps calm the nervous system and can be found in brown rice, peanuts, almonds, and dark chocolate (with at least 70% cocoa). Potassium, found in tomatoes and bananas, regulates body water balance and can reduce bloating.
Additional tips
Lifestyle Adjustments
- Reduce Salt Intake: Consuming too much salt can lead to water retention, exacerbating bloating and discomfort.
- Lower Cholesterol: High cholesterol levels can increase oestrogen production, which is already elevated during the luteal phase. Opt for a diet low in cholesterol.
- Limit Alcohol: Alcohol can interfere with the absorption of vitamins and minerals essential for reducing PMS symptoms.
- Avoid Caffeine: Reducing coffee and tea intake can help prevent increased nervousness and anxiety.
Physical Activity
- Reduce Salt Intake: Consuming too much salt can lead to water retention, exacerbating bloating and discomfort.
- Lower Cholesterol: High cholesterol levels can increase oestrogen production, which is already elevated during the luteal phase. Opt for a diet low in cholesterol.
- Limit Alcohol: Alcohol can interfere with the absorption of vitamins and minerals essential for reducing PMS symptoms.
- Avoid Caffeine: Reducing coffee and tea intake can help prevent increased nervousness and anxiety.
Stress Management
PMS can often heighten stress and emotional sensitivity. Incorporating relaxation techniques such as deep breathing exercises, meditation, or even spending time on hobbies you enjoy can help manage stress levels. Ensuring you get adequate sleep is also crucial for managing PMS symptoms effectively.
