Premenstrual Syndrome – How We Women Can Manage It Effectively

Every woman has faced various symptoms before her menstrual period at least once in her life. They are normal, but their severity can influence our daily activities and cause us various problems.

Premenstrual Syndrome – What It Means and When It Occurs

Premenstrual syndrome (PMS) is a common physiological and emotional experience for many fertile women. This phenomenon is characterized by periodic changes that occur before the start of menstruation, affecting both our physical and psychological state. It is a natural aspect of the menstrual cycle and reflects the complexity of hormonal adjustments that take place in our bodies each month.

PMS is a manifestation of female sensitivity to the hormonal variability specific to each menstrual cycle. Changes in estrogen and progesterone levels, which occur before menstruation, can have a diverse impact on our physical and emotional functions. Although premenstrual syndrome is a relatively common experience, its severity and specifics can vary significantly from person to person.

In a broader context, PMS can also be perceived as a natural aspect of the hormonal regulation process that prepares our body for potential fertility and, simultaneously, for pregnancy. Despite the potential challenges associated with the syndrome, it is important to recognize that it is part of the female biological cycle and, in many cases, does not require significant medical intervention.

According to researchers, approximately 48% of women of reproductive age experience premenstrual syndrome. Around 20% of them experience severe symptoms that negatively impact their daily routine. Although there are diverse opinions among some individuals, premenstrual syndrome is a medical reality. It can cause physical discomfort and emotional problems.

When Does Premenstrual Syndrome Occur?

These changes occur in the interval between ovulation and the onset of our menstruation, meaning approximately two weeks before the menstrual flow. The changes occur regularly, affecting the usual daily activities we have each month. However, by maintaining a balanced diet and integrating natural products like aronia juice into our daily diet, we can reduce the symptoms associated with this syndrome.

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What is Premenstrual Dysphoric Disorder?

Premenstrual dysphoric disorder (PMDD) emerges as a severe manifestation of premenstrual syndrome (PMS). It brings symptoms that, although similar to those of regular PMS, prove to be intense enough to significantly disrupt women’s daily lives. This clinical condition is marked by manifestations that not only affect our physical and mental well-being but also considerably interfere with professional activities, social relationships, and other individual aspects.

An essential element in addressing PMDD is recognizing the symptoms and carefully evaluating their degree of impact on daily functioning. This involves a deeper understanding of how symptoms affect our cognitive abilities, emotional state, and social interactions.

Informational support also plays a crucial role in managing premenstrual dysphoric disorder. Awareness of menstrual cycles and associating symptoms with them can provide affected women with useful tools for anticipating and managing mood swings, energy levels, and physical sensations. We can note down symptoms to make them a useful diagnostic tool. Thus, concrete data can be provided to guide both patients and healthcare professionals in creating an effective treatment plan.

Furthermore, it is crucial to emphasize the importance of psychological and medical support in managing PMDD. Consulting a psychologist or mental health professional can offer the opportunity to explore and address aspects such as anxiety and depression associated with the disorder.

Premenstrual Syndrome – Symptoms and Causes

Premenstrual syndrome brings a variety of symptoms, both physical and psychological. Here are some of the most common manifestations we may encounter:

• Gastrointestinal symptoms such as bloating, abdominal cramps, constipation, and diarrhea can occur before menstruation;
• Breast pain and tenderness are common symptoms preceding menstruation;
• Acne and migraines can become evident as premenstrual signs;
• Bone or back muscle pain may occur before the menstrual cycle;
• Unusual sensitivity to light or sound can also be a premenstrual symptom;
• Sudden mood swings, such as crying spells or feelings of sadness, can be common psychological symptoms;
• Manifestations of depression and anxiety may become more pronounced in the premenstrual period;
• Anger, irritability, restlessness, and a feeling of reaching the limit of patience may be felt;
• Increased appetite, with intense cravings for sweets;
• Difficulty falling asleep and fatigue can affect sleep patterns;
• Low libido can be a consequence of premenstrual syndrome;
• Diminished attention, which can lead to clumsiness and difficulty remembering information, is another psychological aspect that can be affected.

The causes of premenstrual syndrome are unknown. Specialists are still searching for explanations underlying the occurrence of premenstrual syndrome. They are trying to clarify the variations in symptom severity experienced by different individuals. Research focuses on various theories, including clinical changes in hormones such as progesterone and estrogen. Chemical changes in our brain related to neurotransmitters like serotonin and norepinephrine, as well as pre-existing health problems are also considered.

Premenstrual Syndrome – How Long It Lasts and How We Can Alleviate It

When premenstrual syndrome occurs, we women certainly feel it. However, it is good to know the approximate time it is about to appear. Thus, we will be able to influence the effects it has on our bodies. Firstly, premenstrual syndrome can vary from one woman to another. It can be different in each menstrual cycle. Generally, PMS starts approximately 1-2 weeks before the onset of menstruation and disappears with its onset. Thus, the period of symptom manifestation covers the second half of the menstrual cycle, starting around ovulation and continuing until the onset of the menstrual flow.

Secondly, effective treatment starts with a detailed assessment of these symptoms and their impact on our daily activities. An essential strategy in managing PMS begins with information and understanding the menstrual cycle. Monthly symptom monitoring and the use of a journal become essential tools for connecting well-being with the hormonal fluctuations specific to this period. This information provides not only insight into how menstruation affects our physical health but also a solid basis for managing associated emotional aspects.

In parallel with emotional management, the importance of a healthy diet becomes evident. Reducing caffeine intake, controlling salt and sugar intake, along with adequate hydration, can help alleviate symptoms. Another important pillar in managing premenstrual syndrome is regular physical exercise. Its benefits are not limited to general health but also extend to alleviating specific PMS symptoms, including dysmenorrhea.

When it comes to alleviating symptoms, we can adopt multiple strategies. Over-the-counter pain relievers can be used to manage pain and other symptoms. In more severe cases, including when anxiety or depression become significant obstacles, psychological counseling and anxiolytic medications can provide support.

Can Premenstrual Syndrome Be Prevented?

Prevention, in this context, focuses on adopting a healthy lifestyle. Although PMS cannot be directly prevented, a balanced diet, regular exercise, and adequate stress management can significantly reduce symptom intensity and improve quality of life. What we consume before and during this period can positively or negatively influence the symptoms experienced and our overall well-being.

It is advisable to incorporate foods rich in B vitamins and vitamin D into our diet to support hormonal balance. These, along with other foods like fish, are known for their anti-inflammatory effects, bringing notable benefits in reducing premenstrual syndrome symptoms. Additionally, to manage PMS-associated symptoms, we must limit caffeine consumption. This habit can help reduce anxiety and improve sleep quality during the premenstrual period. Last but not least, stress management is a factor just as important as all the above.

Fortunately, there are ingredients with notable properties we can turn to, which are as tasty as they are healthy, including:

Aronia

Aronia is known for its high content of antioxidants and vitamins. Consuming aronia juice can help reduce inflammation, support cardiovascular function, and contribute to balancing hormone levels. These benefits can have a positive impact on the physical and emotional symptoms of premenstrual syndrome.

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What Our Aronia Juice Contains:

• Antioxidants
• Vitamin C
• Vitamin E
• Quercetin
• Vitamin A
• Vitamin K
• Vitamin P
• Potassium
• Calcium
• Iron
• Magnesium
• Manganese
• Zinc
• Folates

Dosage:

For adults, a daily consumption of 100 ml is recommended. For children over 1.5 years old, a dose of 1 ml per kilogram of body weight.

This product should be administered after meals, either breakfast or lunch, for courses of 3 to 6 months, especially if used for therapeutic purposes. Ideally, it should be consumed in its pure form, but it can also be diluted or sweetened using honey or any other natural juice, depending on needs and conditions.

For variety and added benefits, it can be consumed with various fruits such as: apple, orange, carrot, kiwi, or others. Moderate consumption and adherence to the daily dosage are recommended.

So, now you know what premenstrual syndrome is and what you can do to alleviate it. Maintaining a healthy lifestyle is an important aspect. Don’t forget that how you feel is in your hands!

References:

PMS (premenstrual syndrome)
https://www.nhs.uk/conditions/pre-menstrual-syndrome/

Premenstrual Syndrome
https://www.ncbi.nlm.nih.gov/books/NBK560698/

Cover image source: tonodiaz photograph on Freepik.com