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Premenstrual Syndrome (PMS): A Reality for Many Women
Premenstrual syndrome (PMS) affects many women in the days leading up to menstruation, manifesting itself with a wide range of physical, emotional and behavioural symptoms. Although these symptoms can vary in intensity and duration, PMS has a significant impact on many women's quality of life.
Here we explain its causes, symptoms, and the best coping strategies.
Symptoms of PMS
PMS symptoms are divided into two main categories:
1. Physical symptoms:
- Abdominal bloating and fluid retention.
- Headache or migraine.
- Muscle and joint pain.
- Breast tenderness.
- Changes in appetite, cravings, or temporary weight gain.
- Constant fatigue.
- Digestive issues like constipation or diarrhea.
2. Emotional and behavioral symptoms:
- Sudden mood swings.
- Irritability or tendency toward anger.
- Sadness or feelings of hopelessness.
- Anxiety, stress, or panic attacks.
- Difficulty concentrating.
- Sleep disturbances: insomnia or hypersomnia.
Symptoms can vary from cycle to cycle, even in the same person. Some women experience mild symptoms, while others may have more severe PMS, known as premenstrual dysphoric disorder (PMDD), which significantly interferes with daily life.
Causes of Premenstrual Syndrome
While the exact cause of PMS is not known, several factors seem to contribute to its onset:
- Hormonal fluctuations: Changes in estrogen and progesterone levels after ovulation affect the brain's chemical balance, including serotonin levels, which regulate mood.
- Emotional factors: Stress, anxiety, or a history of depression can worsen PMS symptoms.
- Poor diet: Excessive consumption of sugar, caffeine, or alcohol can intensify both physical and emotional symptoms.
- Genetic factors: Women with a family history of PMS are more likely to develop it.
Natural remedies for PMS
PMS can be effectively managed through lifestyle changes and natural practices. Here are some strategies:
1. Maintain a balanced diet:
- Choose foods rich in magnesium (spinach, nuts), calcium (low-fat dairy), and vitamin B6 (bananas, chicken).
- Limit salt intake to avoid fluid retention and abdominal bloating.
- Reduce caffeine and alcohol consumption, as they can intensify anxiety and mood swings.
2. Exercise regularly:
- Activities like walking, swimming, or practicing yoga stimulate the release of endorphins, improving mood and reducing pain.
3. Get good sleep:
- Maintain a regular sleep routine and prioritize rest. Quality sleep helps minimize stress and improves hormonal regulation.
4. Natural supplements:
- Evening primrose oil: Rich in essential fatty acids, it helps reduce breast tenderness and irritability.
- Magnesium and calcium: Can reduce bloating and cramps.
- Vitamin B6: Helps stabilize mood.
5. Relaxation practices:
- Meditation, deep breathing, and mindfulness techniques are effective in reducing stress and anxiety.
Medical and pharmacological treatments
In cases where symptoms are severe and affect daily life, it is advisable to consult a doctor. There are various therapeutic options, but always under medical supervision:
1. Pain relievers and anti-inflammatories:
- Medications like ibuprofen or acetaminophen relieve headaches, cramps, and muscle discomfort.
2. Antidepressants:
- Selective serotonin reuptake inhibitors (SSRIs) have proven effective in treating severe emotional symptoms such as anxiety and depression.
3. Hormonal contraceptives:
- Some contraceptives stabilize hormone levels throughout the cycle, alleviating PMS symptoms.
4. Diuretics:
- In cases of severe fluid retention, diuretics help reduce bloating and temporary weight gain.
5. Cognitive-behavioral therapy (CBT):
- This therapeutic approach helps manage emotional symptoms, improving the ability to cope with stress and intense emotions.
How to manage PMS proactively
PMS has no cure, but understanding it and adopting healthy habits can make a big difference. Here are some final tips:
- Keep a menstrual diary: Track your symptoms throughout the cycle to identify patterns and prepare for the more challenging days.
- Consult a professional: If symptoms are severe, see a doctor to explore personalized treatment options.
- Communicate your needs: Talk to friends, family, or coworkers to help them better understand how PMS affects you and how they can support you.
- Prioritize self-care: Set aside time for activities that relax you and make you feel good about yourself.
Conclusion
Premenstrual syndrome is a reality for many women, but with the right strategies, it is possible to reduce its impact on daily life. Whether through natural remedies or medical treatments, every woman can find a solution that suits her needs.
The most important thing is to listen to your body, understand your cycles, and never hesitate to seek support when you need it.
