The female cycle rarely goes unnoticed. The key word is PMS – the abbreviation for premenstrual syndrome. 70 percent of all menstruating women experience a variety of symptoms, both psychological and physical. It becomes very disappointing when PMS symptoms are downplayed and the message is: "Turn your eyes on it and get through it." Yet PMS can severely restrict many women's daily lives. Even getting out of bed can be torture.
The good news is that you can alleviate the symptoms, or even avoid them altogether. And how? With a healthy lifestyle that everyone can incorporate into their daily routine. We at Hello Inside explain to you in an understandable way how you can relieve your PMS symptoms [1]–[3] .
What is PMS?
Premenstrual syndrome occurs approximately two weeks before your period . During this time, one or more symptoms can affect your well-being [1], [3] .
What causes PMS?
Research has not yet fully clarified why women may suffer from PMS during their period. The following possible causes are suggested [2], [4] :
- There is a hormonal imbalance in the body.
- The body reacts sensitively to breakdown products of the female sex hormone progesterone.
- Existing mental illnesses can cause symptoms.
- Stress, nicotine and alcohol can also trigger PMS.
- A lack of exercise or sleep is also linked to PMS
PMS – Symptoms
From mild nausea to severe headaches and sadness, PMS symptoms can affect the entire body. Did you know that there are now up to 150 different symptoms known to occur with premenstrual syndrome?
As suddenly as they appear, they can subside two to four days after menstruation .
What symptoms occur with PMS?
The most common PMS symptoms that many women are familiar with are [1] :
- Nausea, diarrhea, vomiting, digestive problems
- cravings
- Headaches, sleep disorders, circulatory problems
- Feeling of tension in the chest
- impure skin
- Weight gain, water retention (edema)
The psyche is also affected. PMS can also be accompanied by concentration difficulties, exhaustion, lack of motivation, irritability, mood swings, and depressive moods [1] .
If the symptoms worsen, PMDS may be present
For example, if headaches feel worse than usual during PMS or mood swings become uncontrollable, this may be due to premenstrual dysphoric disorder (PMDD) . Affected women experience PMS symptoms much more intensely, especially the psychological ones [1] .
To diagnose PMS you need to keep a diary
It's best to discuss with your gynecologist whether various symptoms before your period indicate PMS. Because the symptoms can be so nonspecific that they may have other underlying causes.
A helpful way to do this is to keep a diary in which you document your symptoms during your cycle. This will help doctors make an accurate diagnosis.
5 tips to combat your PMS symptoms
It can be frustrating knowing that PMS symptoms are coming on every month. Especially when they're putting a damper on your mood and ruining plans to see friends. If you've always thought you'd experience severe PMS symptoms, we can put your worries to rest. Many women aren't aware that a healthy lifestyle can alleviate these symptoms.
The following points play a role:
- Stable blood sugar is essential.
- Eat an anti-inflammatory diet.
- Prevent cravings.
- Get enough exercise and also make sure you relax.
- Maintain good sleep hygiene.
Stable blood sugar is essential for PMS symptoms
Blood sugar is influenced by many factors, including the hormones of the female cycle. Severe fluctuations during menstruation can quickly lead you into a vicious cycle of PMS symptoms. Therefore, we advise you to reduce these constant, severe fluctuations as much as possible.
When your blood sugar is low, your body signals that it needs energy. The quick fix is often something sweet. The result: You experience cravings. Especially before your period, the desire for fatty foods or sweets can increase. If your hand ends up in the candy drawer too often, your blood sugar quickly spikes. Naturally, your body tries to lower it again, which can cause your blood sugar level to fall too low again. And the vicious cycle starts all over again.
For your well-being, you should reduce foods that increase blood sugar
Constant blood sugar fluctuations exacerbate PMS symptoms like headaches, cravings, mood swings, and general pain. To avoid these symptoms, you should try to avoid the following food categories—especially if you're prone to severe PMS symptoms:
- White flour products
- potatoes
- Sweets and snacks
- Ready meals
- Soft drinks
- Fruits such as watermelon, pineapple and dried fruit
But every body is unique. Your blood sugar may react sensitively to foods that don't cause blood sugar spikes in other women. If your PMS symptoms are limiting your daily routine, consider checking your blood sugar regularly . It may help you cleverly combine certain foods to balance your blood sugar.
Eat an anti-inflammatory diet
We've already described how your blood sugar can fluctuate constantly throughout your cycle, as well as how your diet contributes to this. If your blood sugar rises, the result can be tiny inflammations, accompanied by pain and discomfort. The more inflammation there is, the more unpleasant it becomes. This may sound alarming at first, but you have control over it. With an anti-inflammatory diet [5] .
Omega-3 fatty acids have an anti-inflammatory effect
Certain nutrients help fight inflammation, such as omega-3 fatty acids . These healthy fats can be found in cold-pressed virgin flaxseed and rapeseed oil, as well as walnuts and cold-water fish (herring, mackerel, and salmon). Omega-6 fatty acids, on the other hand, promote inflammation. They are found in red meat, sunflower oil, and coconut oil, among other foods. Therefore, you should only eat these foods in small amounts, if at all, to prevent inflammation [5] .
Apart from that, it's helpful to eat enough vegetables—about three servings a day. Vegetables contain many phytochemicals and antioxidants, which also act as real anti-inflammatory agents.
Important information: Salt can worsen your symptoms
High salt consumption can be linked to PMS symptoms. Don't eat more than five grams of salt per day. Ready meals, in particular, contain high amounts of salt. If you primarily use salt as a flavor enhancer, you can switch to other spices and herbs that will make your food just as delicious [5] .
Prevent cravings
Food cravings lead to blood sugar fluctuations. So you don't have to suffer through them, you can prevent them. Foods containing fiber keep you full for longer and raise blood sugar slowly—ideal for menstruation. Include fiber bombs like whole grain products, vegetables, nuts, and seeds in your diet. Drink a glass of water and eat slowly.
Over time, we've forgotten how to distinguish between hunger and thirst. If the cravings strike, try drinking a glass of water first. Maybe they'll go away. And another effective tip: take your time eating. Always chew your food slowly and thoroughly. If you don't devour your food, it will keep you fuller.
Exercise sufficiently and also ensure relaxation
Doctors recommend exercise and physical activity to relieve PMS symptoms. But of course, only if you feel able to do so. After all, you don't want to make yourself feel worse.
Stress also contributes to worsening PMS symptoms. You can reduce your stress levels with yoga exercises or meditation. Or try relaxation techniques like Tai Chi or Qigong.
The most important thing : Do what's good for you and your health. If you need time for yourself, take it. Because time is the best investment for you and your body, and therefore for your health.
Maintain good sleep hygiene
It's no secret that getting enough sleep is good for your health. Unfortunately, we don't always manage to take care of it. By improving your sleep hygiene, you can significantly alleviate your PMS symptoms.
If you are suffering from sleepless nights, try our tips for better sleep [5] :
- Always go to bed at roughly the same time.
- In the evening, turn off your smartphone, TV, and laptop, or at least turn on the blue light filter.
- Caffeine, alcohol and heavy meals in the evening make it difficult to fall asleep and stay asleep.
- Relaxation exercises in the evening and herbal teas will help you feel nice and tired.
- An evening workout can rob you of sleep rather than make you tired.
Important information: Caffeinated beverages can worsen PMS symptoms, such as breast tenderness. Try to avoid coffee, green and black tea, and energy drinks during this time. If you can't do without coffee, try decaffeinated or wholegrain coffee [5] .
In short – there is no way around a healthy lifestyle
Well-known remedies like chasteberry or lady's mantle tea are also ideal for PMS symptoms. We can't emphasize enough how important a healthy lifestyle is. Research is increasingly showing that a healthy diet and an active lifestyle can alleviate PMS symptoms. This way, you can keep your blood sugar under control and avoid having to spend your days with unpleasant symptoms. Take the time and see how you can incorporate our tips into your life.
And please remember: If your symptoms become increasingly unbearable, please consult a doctor for a more detailed examination.
Sources:
[2] “Pschyrembel Online | PMS”. https://www.pschyrembel.de/PMS/K0M3J/doc/ (accessed April 18, 2023).
