Have you ever woken up one morning with a heavy heart, ready to shed tears worthy of Niagara Falls at any moment, for absolutely no specific reason? Then the day goes by, and nothing is going well. You only want one thing: a double chocolate brownie, with a scoop of ice cream on top. No, two, since you're going to have to share it with your lover, even if you find him "really annoying" since this morning. Besides, everything is getting on your nerves today. You're on edge and it's not like you. But maybe you should take a look at your calendar. It's probably your body sending you signals to warn you that your period is coming soon.
These signals are the symptoms of PMS or premenstrual syndrome. Although these signals can disrupt the daily lives of some women, they can go unnoticed by other women. But rest assured, you are not the only one to experience physical and emotional discomfort, once a month, twelve months a year. In fact, PMS affects approximately 80% of women. This syndrome unfortunately remains taboo and misunderstood. Some continue to think that it is just an excuse that women use to justify their mood swings.
Today, we are lifting the veil on these ailments, which are still too misunderstood, and we are offering you some solutions which could help to alleviate your symptoms.
The causes
PMS is a set of physical and emotional symptoms that appear one to two weeks before your period. These symptoms, such as headaches, bloating, anxiety, recur every month.
The exact cause of this syndrome is still unclear, but we know that it is linked to hormonal fluctuations that occur before menstruation, during the luteal phase of the cycle. And since hormones regulate many things in our little bodies, a little more progesterone and a little less estrogen can cause many symptoms and disrupt our brain chemistry. These fluctuations can, for example, influence the production of serotonin, the hormone that regulates, among other things, mood. There are a wide variety of symptoms caused by PMS. There are more than 150 listed. The symptoms usually disappear when menstruation begins.
The most common symptoms
My face has become a calculator
Your body may be giving you a little forced throwback to your high school days. Waking up one morning with big red pimples on your face at age 37, yes, it's possible. Acne is one of the most common symptoms. In fact, hormonal changes cause an increase in sebum production, which explains the appearance of pimples.
I'm hungry!
It’s still not entirely clear what causes food cravings. Some scientists believe that hormonal fluctuations cause our blood sugar to drop, which could explain our cravings for sugary treats. In addition, a decrease in serotonin production, a hormone that requires carbohydrates (like starchy foods) to be produced, could also explain our cravings. In any case, food may simply be a refuge, so we can feel better (“eating our emotions”). By the way, if you’re panicking about your weight gain and feeling bloated like a Michelin Man right before your period, rest assured, it’s not because of the fries you ate. It’s probably because you’re retaining water, another symptom linked to PMS.
I hurt everywhere!
Headaches, lower back pain, breast pain, heavy legs, bloating, constipation (digestive problems) are all symptoms that can affect us.
Hello mood swings
Psychological symptoms are those that bother us the most. We often feel misunderstood, especially when faced with remarks like: "How's your week going or what?" We're talking about irritability, anger, impatience, feelings of depression, anxiety. These symptoms can be accompanied by memory and concentration problems. Once again, it is the disruption of the brain's biochemistry that is at the root of all these problems.
How to alleviate symptoms?
Exercise Exercising on a regular basis is beneficial for the overall functioning of your body. It will help you sleep better, and as a bonus, the endorphin production during physical activity will give you a feeling of well-being.
Eat healthy A diet rich in vitamins (B and D), calcium, magnesium and Omega 3 is suggested. It is possible to take supplements if your diet does not meet your needs.
It is advisable to drink plenty of water and reduce the consumption of fast sugars, caffeine, tobacco and alcohol. Consuming less salt can also help reduce water retention.
Eating several small meals throughout the day (spaced three hours apart), making sure to choose complex carbohydrates (wholemeal bread, cereals, legumes, etc.), helps regulate blood sugar levels and thus avoid compulsive eating.
That being said, you have to listen to your body and treat yourself from time to time, so if you're craving an extra cheesy poutine, go ahead and treat yourself!
Medications In addition to over-the-counter painkillers and anti-inflammatories such as ibuprofen, acetaminophen, and Naproxen (take with food to avoid stomach irritation), if your symptoms are very severe, it may be a good idea to see your doctor. He or she can suggest several other options (birth control, antidepressants, etc.).
Natural products
There are a variety of natural products that can help ease your PMS. Note that it is always suggested that you consult your doctor to check if the chosen option can suit your body.
Several plants, which you can consume in infusion, have a miraculous power on PMS. This is the case of chaste tree and raspberry which are super regulators of the menstrual cycle. In addition, gingko is a super energizer and evening primrose oil restores hormonal balance. It acts on breast pain, bloating and mood swings.
As for essential oils, sage with its multiple virtues (anti-inflammatory, antidepressant, etc.) and peppermint can be good options.
And for those who are fans of alternative medicine, many women obtain very satisfactory results following acupuncture sessions.
Conclusion
Remember that you are not alone! If you ever want to talk about it, take a look at your social networks. There are several support groups there. Rest, do what makes you happy: a good restaurant, a nice hot bath, a little walk. Listen to your body, take care of it, pamper it, it is precious.
