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PMS & Mood Swings

Premenstrual Syndrome (PMS) affects many women, often causing a combination of physical and emotional changes that occur a week or two before menstruation. These symptoms can vary widely, with some experiencing only mild discomfort, while others have more severe changes that may impact daily life. Here’s an overview of what PMS means and why it affects your mood, with tips to manage it better.

What is Premenstrual Syndrome (PMS)?

Premenstrual Syndrome, commonly known as PMS, is a group of symptoms that many women experience in the days leading up to their period. These symptoms can be both physical and emotional and are related to the natural hormonal changes that occur in your menstrual cycle. PMS symptoms typically begin after ovulation and end once menstruation starts, though their intensity and duration can vary among different women.

Common Symptoms of PMS

Physical Symptoms

Bloating and Water Retention
This is a common symptom, as hormonal changes cause the body to retain water, which can lead to a feeling of fullness and mild swelling.
Breast Tenderness
Changes in estrogen and progesterone can cause breasts to become more sensitive or swollen during this time.
Fatigue and Low Energy
Many women feel more tired than usual, even with adequate rest. The hormonal shifts just before the periods start can reduce energy levels and increase the need for sleep.
Headaches
Headaches, often similar to migraines, are linked to hormone fluctuations in the cycle, affecting those who are more sensitive to these changes.

Emotional Symptoms                                                                  

Mood Swings and Irritability

One of the most recognized symptoms of PMS, mood swings can lead to feelings of sadness, irritability, or even anger, seemingly without any clear trigger.
Anxiety and Tension
The hormonal changes can bring about an increased sense of anxiety, making some women feel tense or stressed.
Depression and Crying Spells
A drop in serotonin, a brain chemical that helps regulate your moods, can lead to feelings of sadness and emotional instability during PMS.

How Hormones Affect Mood?

The main hormones involved in PMS are estrogen and progesterone, both of which fluctuate throughout the menstrual cycle. These hormones interact with brain chemicals that regulate our mood, including serotonin and dopamine, which explains why emotional symptoms are common during PMS.

Estrogen: Typically, estrogen levels are high before ovulation, which helps boost mood by increasing serotonin levels in the brain. When estrogen levels drop after ovulation, the reduced serotonin levels can lead to mood disturbances and irritability.

Progesterone: Following ovulation, progesterone levels rise and can have a calming effect. However, high levels of progesterone can also cause fatigue, irritability, and mood changes in some women.

Serotonin: As a chemical that plays a key role in mood regulation, serotonin levels can be influenced by the fluctuations of estrogen and progesterone, which explains the “emotional rollercoaster” many women experiences.

Managing PMS Symptoms

While PMS cannot be entirely prevented, many women find relief with some lifestyle and dietary changes that help manage the symptoms.

Regular Exercise

Exercise can help reduce physical symptoms and boost mood by increasing endorphin levels, which are natural mood enhancers.

Balanced Diet

Eating foods rich in whole grains, lean proteins, and fresh fruits and vegetables can help regulate blood sugar levels and reduce mood swings. Avoiding salt, caffeine, and sugar may also help lessen bloating and irritability.

Hydration

Drinking enough water can reduce bloating, especially when paired with a low-salt diet.

Adequate Sleep

Prioritizing rest during this time can improve energy levels and help manage mood swings. At least seven to eight hours of sleep per night can help you alleviate PMS symptoms.

When to Seek Help?

While PMS is common, severe symptoms that interfere with daily activities may be signs of Premenstrual Dysphoric Disorder (PMDD), a more intense form of PMS. PMDD can significantly impact mood and requires medical attention. If PMS symptoms feel overwhelming, consulting a doctor can be helpful. They may suggest therapies, lifestyle changes, or treatments like cognitive-behavioural therapy (CBT) to manage symptoms more effectively.

Embracing the Natural Cycle

Experiencing PMS is a natural part of life for many women, and understanding its causes and effects can make it easier to navigate. Every month, your body provides signals and embracing them with self-care can empower you to manage PMS in a way that works best for you.

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