What does PMS stand for?

The pain you can barely bear during a meeting, due to cramps and mood swings. And that every month, for a whole week? Sound familiar? Maybe you're suffering from PMS. You've probably heard of it, but what does PMS mean? PMS, or premenstrual syndrome, is a combination of symptoms that occur before your period. In this blog post, we'll tell you all about PMS, so you can discover your rhythms and alleviate your dreaded PMS symptoms.

What exactly is PMS?

Let's start with the basics and answer the most important question: what is PMS?

The meaning or definition of PMS encompasses all the signs and symptoms of PMS , including mood swings, breast tenderness, cravings, bloating, fatigue, acne, and much more. These symptoms typically develop between ovulation and the start of your next period.

Unfortunately, PMS remains a mystery in the scientific community. Its exact cause remains unknown. Researchers currently believe PMS occurs after ovulation, when estrogen and progesterone levels drop (unless you're pregnant).

About 10 days after ovulation, your body stops releasing progesterone. As hormone levels decrease, your PMS symptoms subside, your uterine lining sheds, and your period begins.

If you're pregnant, you continue to produce progesterone (and you may still experience PMS-like symptoms). And after pregnancy, PMS can return, possibly with different PMS symptoms.

Who can get PMS?

Everyone. PMS symptoms can begin from puberty and last until menopause. The most common age for women to experience PMS is around their 20s and 30s. PMS appears to be more common in women who experience high levels of stress, have a family history of depression, or have a personal history of depression or postpartum depression.

As many as 3 out of 4 women may experience PMS in their lifetime. That's 3 of your best friends!

And over 90% of women report experiencing PMS symptoms like headaches, bloating, and moodiness. That's one in ten! For some, PMS is so severe that they can't go to work or school.

Severe PMS symptoms may be a sign of premenstrual dysphoric disorder (PMDD), a much more serious form of PMS. Less than 5% of women of reproductive age suffer from PMDD . They experience recurring symptoms such as:

• lack of energy
• anxiety or panic attacks
• suicidal feelings
• insomnia

What causes PMS?

Your body changes throughout the month. So much happens each month as your body and uterus prepare for ovulation and fertilization.

To do this, your body constantly produces different, varying amounts of hormones. But the exact cause remains unknown. We have a word to describe the symptoms, but we don't know exactly how they arise.

PMS is thought to be a result of changes in the body, especially around menstruation. If you want to know how to cope with PMS, it's wise to start by tracking your cycle and symptoms. The more you know about your cycle, the better you can understand what's normal for you and your body.

Many experts believe that PMS and natural hormone fluctuations can affect your mood. There are also chemical changes in the brain that can contribute to PMS.

Some women also notice that other health conditions worsen just before menstruation, such as allergies, asthma , and migraines.

Furthermore, other factors can also influence or worsen your PMS symptoms. These include:

• smoking
• stress
• too little exercise
• poor sleep
• depression
• excessive alcohol consumption
• too much sugar, red meat or salt

What does PMS feel like?

Swollen breasts and a stabbing pain in your abdomen can really ruin your day. Even if you know it's coming, you'd rather just sit on the couch and ride out the pain with a hot water bottle.

The exact PMS symptoms you experience can be different for everyone. PMS consists of physical and emotional symptoms. They can even vary from month to month.

Physical PMS symptoms include:

• cramps in your stomach
• constipation or diarrhea
• bloating and flatulence
• headache
• back pain
• clumsiness
• cravings
• fatigue
• skin problems

Mental and emotional symptoms of PMS may include:

• fear
• insomnia
• not being able to concentrate well
• depression
• anger and irritability
• to be confused
• no need to be social

The different phases of your menstrual cycle also affect your libido. Some women have a higher sex drive in the days leading up to their period, while others have a lower desire. What you feel during those days is unique to you and your cycle. When it comes to PMS, science isn't really conclusive, so it's important to let your body guide you and find what works for you.

If you notice that your PMS symptoms are significantly affecting your daily life and work, talk to a doctor. Monitor your symptoms and always speak with a professional if you have any concerns.

Does PMS change with age?

Yes. PMS symptoms change as you age. Your period and cycle change and evolve as you approach menopause. You may notice PMS symptoms worsen as you approach 40. During this time, your body is in a transitional phase to menopause, called perimenopause . As your body prepares for menopause, things can become unpredictable: your hormones fluctuate more.

So, while not inevitable, your PMS symptoms can change. This is especially true for people who are very sensitive to fluctuating hormone levels during their menstrual cycle.

It's difficult to predict exactly what these changes will look like. Mood swings can remain the same or worsen, for example. Ultimately, PMS stops after menopause, when your period stops. Menopause usually occurs somewhere between the ages of 45 and 55.

Can vitamins or minerals help?

Studies show that some vitamins and minerals can alleviate PMS symptoms, such as vitamin B6, magnesium, and omega-3.

In the meantime, it's a good idea to limit certain foods, such as alcohol. Research shows that alcohol consumption is linked to a higher risk of PMS. If you have PMS and are about to get your period, it's a good idea to drink plenty of water and watch your alcohol consumption.

What else can I do about PMS?

While PMS can be challenging to manage, there are many ways to manage symptoms. There are many things you can do from home.

One of the best ways to manage PMS is to understand your unique phases of your cycle (read: How to Live Your Cycle ), so you can start to figure out what works for you and what makes you feel better.

Live according to the 4 seasons of your cycle and:

• Exercise regularly (about 30 minutes a day).
• Eat a nutritious diet with whole grains, fruits, and vegetables.
• Try to get enough calcium (think dairy, leafy greens and canned salmon).
• Avoid salt, alcohol and caffeine.
• Do not smoke.
• Make sure you get enough sleep.
• Keep your stress under control as much as possible.
• Monitor your menstrual cycle and symptoms.

While you probably don't feel like exercising much when you have PMS, several studies show that exercise, especially aerobic exercise, can help improve PMS symptoms .

Other studies suggest that younger women who exercise a lot have milder PMS symptoms . Exercise stimulates the release of the feel-good hormone serotonin, which can also improve your mood.

A good balance of nutrients in your diet and regular exercise can have a positive effect on your physical, mental, and emotional health. To support your menstrual cycle from within, you can try adding a daily supplement. Good, high-quality supplements contain essential ingredients to support hormonal activity and a healthy menstrual cycle.

Do you have any questions about PMS? Chat with us , we're here for you!