- Swelling and pain in the breasts
- Headaches
- Fatigue
- Edema
- Depression
- Tension
- Excessive sleepiness
- Nausea
What Causes PMS?
How Is PMS Treated?
What Can Be Done to Experience a Less Painful PMS Period?
- Avoid excessive sugar and salt intake,
- Limit coffee, alcohol, and cigarette consumption,
- Engage in regular exercise,
- Use vitamin and mineral supplements recommended by your doctor,
- Avoid stress.
If you're experiencing PMS symptoms, the way to get through this period with minimal pain is to consult a gynecology specialist for personalized treatment and advice.
What Is the PMS Period and How Does It Affect Women?
The answer to the question of what is the PMS period may be quite familiar to most women. This period begins in the luteal phase, the second half of the menstrual cycle after ovulation, and generally ends with the onset of menstrual bleeding. During this process, hormonal fluctuations occur, and changes in the balance of estrogen and progesterone, in particular, can affect brain chemicals like serotonin, leading to various complaints.
During the PMS period, some women may get through the process with mild symptoms, while others may struggle with severe symptoms that disrupt daily life. These symptoms include headaches, breast tenderness, fatigue, nausea, and depression. In some cases, PMS can even be mistaken for chronic fatigue syndrome.
Differences Between PMS Symptoms and Chronic Fatigue Syndrome
PMS symptoms recur cyclically each month at the same period and generally ease with the onset of menstrual bleeding. In contrast, chronic fatigue syndrome is characterized by persistent fatigue lasting at least six months. The fatigue and weakness seen during PMS tend to resolve after bleeding, whereas, in chronic fatigue, this condition is continuous and affects the entirety of daily life.
Developing the right strategies to cope with symptoms such as fatigue, stress, irritability, and insomnia caused by PMS can make the period more manageable. However, if fatigue persists and does not resolve with rest, consulting a specialist to investigate other conditions like chronic fatigue syndrome is necessary.
PMS Causes and Risk Factors
While the exact causes of PMS are unknown, hormonal changes are widely accepted as influential. Specifically, a decrease in serotonin levels can exacerbate emotional symptoms. Additionally, some environmental and individual factors can trigger PMS:
- Genetic predisposition
- Irregular sleep patterns
- Excessive caffeine or alcohol consumption
- Unbalanced and insufficient nutrition
- Vitamin and mineral deficiencies
- Sedentary lifestyle
- High stress and emotional pressures
Some women may feel completely helpless and out of control during this period. However, PMS is a manageable process, and its impact can be significantly reduced with informed approaches.
Tips for the PMS Period
The PMS period is a time when women are more sensitive physically and emotionally. Paying extra attention to your body during this period can help keep symptoms under control. Here are some important tips:
- Regulate Your Diet: Avoiding excessive sugar, salt, and processed foods reduces bloating and swelling. Consume fiber-rich foods, fresh fruits and vegetables, whole grains, and healthy fats.
- Limit Caffeine and Alcohol Intake: These substances can negatively affect hormone balance and may increase mood swings during the PMS period.
- Stay Active: Light walks, yoga, and Pilates help relax muscles and stabilize mood.
- Get Enough Sleep: Quality sleep plays a major role in maintaining hormonal balance.
- Take Vitamin and Mineral Supplements: Especially magnesium, vitamin B6, calcium, and vitamin E can help alleviate PMS symptoms.
- Practice Stress Management: Meditation and hobbies can reduce stress and help maintain emotional balance during this period.
Track PMS Symptoms
Every woman can experience different PMS symptoms. Therefore, tracking symptoms with a calendar can help you better understand your body and provide detailed information to your doctor. During severe periods, hormone tests can be conducted, and personalized treatment plans can be developed.
If emotional symptoms are prominent, this situation may be Pre-menstrual Dysphoric Disorder (PMDD). PMDD is a more severe form of PMS and may require antidepressant treatment. Therefore, professional support is crucial.
PMS Does Not Have to Reduce Quality of Life
It should be remembered that the PMS period is a part of women's health, with scientific, nutritional, and lifestyle adjustments available to ease it. Many women see PMS as fate and silently accept it, while some manage to control this period and elevate their quality of life.
If you feel like you're experiencing this period as a "nightmare" every month, you are not alone. However, it is possible to improve this cycle. With treatments and advice tailored specifically for you, you can manage PMS and reclaim your life. The first step is consulting a gynecology and obstetrics specialist to receive the correct diagnosis and begin appropriate treatment.
The Relationship Between PMS and Nutrition
Proper nutrition plays a critical role in having a milder PMS period. It is essential to consume the necessary vitamins and minerals for balancing hormones and ensuring healthy brain chemical functions. Especially B-group vitamins, magnesium, and calcium have positive effects on PMS symptoms.
Maintaining blood sugar balance is important before menstruation. Excessive refined sugar consumption can lead to abrupt changes in blood sugar levels, negatively affecting mood, while increased salt intake can cause water retention and escalate edema. Therefore, during PMS, attention should be given to:
- Foods rich in fiber (oats, lentils, vegetables)
- Omega-3 sources (fish, walnuts, flaxseeds)
- Probiotic-rich foods (yogurt, kefir)
- Enough water intake
- Limited consumption of caffeine and chocolate
Revisiting your diet to cope with PMS symptoms can help you get through this period more comfortably.
Psychological Support and Awareness in Coping with PMS
PMS brings not only physical challenges but also emotional and mental ones. Therefore, maintaining emotional balance during the PMS period is as important as dealing with physical symptoms. Intense stress, suppressed anger, and anxiety can exacerbate the effects of PMS.
During this period, seeking support from a psychological counselor to create awareness and make sense of your experiences can be beneficial. Some women may find it difficult to understand themselves or manage their emotions during PMS. In such situations, rather than suppressing your feelings, accepting them and seeking support leads to much healthier results in the long term.
Additionally, awareness-enhancing practices (mindfulness, journaling, meditation) contribute to going through this period more consciously and balanced. Women being understanding towards themselves, recognizing their bodily cycles, and accepting the process without judgment can transform the PMS period into an enlightening experience.
Frequently Asked Questions
What is the PMS period, and how long does it last?
The PMS period encompasses the last 1-2 weeks of the menstrual cycle. This process, occurring after ovulation, continues until the start of menstrual bleeding. While symptoms vary from person to person, they generally last 5-10 days.
How can PMS symptoms be distinguished from chronic fatigue syndrome?
PMS symptoms are cyclical and lessen with menstruation. Chronic fatigue syndrome presents with continuous, non-relieving fatigue. If long-term and cycle-independent fatigue persists, a doctor's consultation is necessary.
Which vitamins are beneficial for PMS treatment?
Vitamin B6, magnesium, vitamin E, and calcium are effective in alleviating PMS symptoms. However, these supplements should be used after consulting a specialist.
Is exercising during the PMS period harmful?
No. On the contrary, light and regular exercises help relax muscles, improve mood, and reduce stress.