How many people actually suffer from PMS?
Which symptoms occur often?
These are symptoms of PMS that everyone gets!
Top 5 PMS symptoms
- Abdominal pain / lower abdominal pain
- Headache / stuffy head
- Breast pain / swelling
Abdominal pain / lower abdominal pain / stomach ache / lower abdominal swelling / lower back pain / heaviness in the hips / pain from the hips to the back / shoulder stiffness or ache / breast pain and swelling / headache / stuffy head / nausea / chills / hot flashes / palpitations / dizziness / anemia / fainting / cold-like symptoms / sense of choking / continuous low fever / sleepiness / skin roughness / acne / pimples / boils between the legs / oily scalp / dandruff / pounding pain behind the eyes / puffy eyes / gum swelling / mouth ulcers / chapped lips / atopic eczema / itches / sluggishness / fatigue / body swelling / weight gain / becoming fatter / expanding waistline / appetite increase or decrease / craving for sweets / increased sensitivity to alcohol / indigestion / constipation ceases / diarrhea / pain during bowel movements / pain during urination / more frequent urination / worsening of piles / passing of gas / urinary odor / worsening of body odor / vaginal itches / slight vaginal bleeding / blood in vaginal discharge / increase of vaginal discharge
Irritability / mental instability / depression / become depressed easily / apathy / inability to concentrate / inability to do delicate work / a spaced-out feeling / inability to wake up in the morning / sleeplessness / inability to get to sleep
What meaning is PMS?
A group of symptoms that occur before the period starts
PMS is a group of physical and mental symptoms of uneasiness that occur about 1-2 weeks before the start of a period, and which go away after you start bleeding, which is what distinguishes it from dysmenorrhea (as explained in the "menstrual pain" section). With PMS the symptoms go away once you start bleeding, whereas with dysmenorrhea the symptoms peak 2-3 days into the period. The symptoms of PMS seem to be down to the drastic changes in female hormones which occur after ovulation. It is thought that the progestational hormone may have something to do with it, as its secretion increases before menstruation and drastically decreases once bleeding starts. However, the exact causes have not yet been discovered.
Abdominal swelling, pain, irritability, etc.
The specific symptoms vary with each person, but major ones include physical symptoms such as abdominal swelling and pain, breast swelling and pain, body swelling, headaches, shoulder ache, weight gain, and constipation, as well as mental ones such as irritability, depression, apathy, and an inability to concentrate.
Stress worsens PMS
PMS is significantly affected by mental conditions. It is known that stress worsens PMS. Therefore, when PMS occurs, it is advisable to slow down if you can and relax. Ignoring unpleasant symptoms does not make them go away, rather they are likely to worsen as well as increase your levels of stress. Those who are susceptible to stress should be particularly careful. A change of scene or doing something different may help reduce much of your physical and mental stress.
People who get premenstrual tension syndrome tend to be …
smokers / people who drink a large amount of alcohol and/or coffee / frequent snack eaters
meticulous / perfectionists / competitive
nervous / reluctant to express feelings / people who put up with discomfort
those who cannot accept their womanhood / those who think periods are bothersome
Treatments and methods of self-care for PMS
Effective management of your symptoms
If your PMS symptoms affect your day-to-day life, do not put up with it too much, go and visit a gynecologist.
Basically, the method of treatment depends on the symptom. For example, pain relievers for lower back pain, diuretics for swelling, and antidepressants or tranquilizers for irritability and depression. In some cases, contraceptive pills are used to control ovulation and settle the hormonal balance. Chinese herbal medicines are also effective and are used in PMS treatments.
If symptoms are extremely severe or become severe suddenly, there may be an underlying illness such as endometriosis. Make sure you visit a gynecologist to discuss your symptoms at least once.
Track your basal body temperature and keep a PMS diary
If you keep records of PMS symptoms along with your basal body temperature on a daily basis, you can notice the changes in your body and realize that "these symptoms will go away again pretty soon." Just doing that would remove anxiety and sometimes even make you feel that your PMS symptoms have been lightened. We strongly recommend you keep a diary.
- Date: Record the date accurately.
- Menstrual cycle: Record the day within the menstrual cycle with the day your period started as Day 1.
- Amount of flow: The amount of flow varies for each person. In your PMS diary, record the amount as "excessive," "normal," and "little."
- Basal body temperature: Use a basal thermometer and take the temperature first thing in the morning before you get out of bed, placing the thermometer under your tongue.
- Weight changes: Try to weigh your body at as close to the same time each day as possible. Record how much you have gained or lost from your designated standard weight.
- Symptoms: Circle the appropriate symptoms on the list. Use the blank columns to record unlisted symptoms.
Methods of self-care to overcome PMS
A little self-care may alleviate PMS symptoms. Work out your own method to relax, such as aromatherapy, massages, foot bathing, light exercises or yoga. As for your everyday routine, try to get enough sleep. When it comes to food, cut back on items containing a lot of caffeine, such as coffee, as well as on sugar and salt. Go easy on drinking and smoking. It also helps to get nutrients such as vitamins B6 and E, calcium, magnesium, and soy isoflavone from supplements.
Let's practice YOGA!
A side-stretching pose that controls anger
Being seated for a long time leads to muscle tension and interrupts blood circulation. Bad blood and lymph flows are among the causes of irritability. Bend to one side while facing forward and stretch, stretching your back and you will find it helps you a lot to relax!
A spine-stretching pose refreshes the spirit
At times when you are depressed or irritated, take a deep breath through your nose (abdominal breathing) and stretch your spine out. A new stream of blood will gush through your back, shoulders, and arms, refreshing your spirit.
A cat pose eases lower abdominal tension
In everyday life, we rarely exercise our pelvises. However, moving the pelvis is the key to maintaining female organs. Allowing any collected blood and lymph to circulate again will put an end to constipation and alleviate lower abdominal swelling.
A spinal twist helps the whole body unwind
Settling the blood, lymph, and energy flows of the entire body is a shortcut to removing premenstrual swelling, reducing strains on different parts of the body, and alleviating discomfort. Twist your upper body when you stand up. This also helps to straighten your body!