Premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD) are conditions that can impact reproductive-aged women, adolescent girls, and other people who menstruate. Physical and emotional symptoms caused by changes in hormone levels may begin as early as two weeks before getting their monthly period. Many may experience headache, abdominal pain, seemingly random food cravings, emotional outbursts, and feelings of exhaustion that can affect their daily activities and mood. It is estimated that PMS affects nearly 50% of people who menstruate, while some studies estimate that 80% to 90% experience at least one symptom of PMS. Furthermore, 2.5% to 3% of women have symptoms categorized as PMDD, a more severe form with extreme mood changes.1,2 Rate of prevalence varies across studies but is important for raising awareness, particularly due to the fact that patients with ovaries can have PMS/PMDD regardless of gender identity.2
Understanding PMS
PMS occurs in the luteal phase of your menstrual cycle, which is the time just before you get your monthly period.2 During the luteal phase, your body mainly produces progesterone, which is a hormone secreted by the ovaries to prepare the uterus for pregnancy. However, when pregnancy does not occur, progesterone is broken down into substances that may affect your brain’s chemical messengers together with estrogen, affecting your mood and bodily functions. Mood swings during the luteal phase may occur because fluctuations in progesterone and estrogen affect serotonin, which is known as the “happy hormone.” These changes can make daily activities more difficult and affect your overall well-being.
Signs & Symptoms
Symptoms can last for only 2 days or the full 2-week span of the luteal phase, with the worst symptoms usually occurring 2 days before your period.1 Symptoms of PMS may include:
Allopathic Pharmaceutical Treatment
Many factors contribute to the development of PMS/PMDD, including genetic predisposition and fluctuations in estrogen and progesterone levels.1,2 However, the reason as to why PMS/PMDD occur is still unknown. The diagnosis of PMS is entirely based on self-reported signs and symptoms, with no specific diagnostic tests available to confirm it.3 Interestingly, selective serotonin reuptake inhibitors (SSRIs), commonly used to treat depression, are sometimes utilized for PMS/PMDD treatment to increase serotonin levels and boost mood. Hormonal contraception is another pharmacological treatment method that blocks the rise of estrogen and progesterone during the luteal phase, minimizing symptoms which high levels of these hormones can cause.2 However, long-term use of hormonal contraceptives may increase your risks of having fatal blood clots and hormonal imbalances due to its effects on how your body naturally produces hormones.
Natural Ways to Remedy PMS“Regardless of the specific type of exercise, regular physical activity appears to be effective in alleviating pain, constipation, and breast sensitivity, as well as psychological symptoms such as anxiety and anger...” - Liguori et al.
On average, a woman will have 450 periods during her lifetime.4 For those with PMS/PMDD symptoms, alleviating discomfort is important for improving quality of life. It is important to remember that certain conditions like chronic fatigue syndrome, depression, and irritable bowel syndrome (IBS) can have similar symptoms. Talking with your naturopathic doctor about your symptoms helps to rule out other conditions.
Lifestyle factors greatly influence PMS symptoms. Regular intake of fast food, fried meals, sugary drinks, and alcohol, as well as limited exercise and sleep, may exacerbate your discomfort. Additionally, stress can amplify the sympathetic nervous system, which is responsible for your fight or flight response. Its activation may increase the intensity of uterine contractions, leading to heightened pain.2 Inflammation in the body additionally influences how you respond to stress. While estrogen and progesterone have anti-inflammatory effects, their levels decrease after ovulation, resulting in increased inflammation and potentially worsened symptoms.1 There are many naturopathic, non-pharmacological options including diet modification, massage therapy, exercise, and light therapy.1 Diet modification is particularly essential since common deficiencies associated with PMS symptoms include calcium, vitamin B, vitamin K, vitamin E and magnesium. Some strategies to help prevent or reduce symptoms include:
Some of our favorite menstrual cycle supplements
Naturopathic Care for Improving Your Menstrual Health
General education concerning reproductive health is an important component of promoting menstrual health.1 Naturopathic medicine offers the tools to help you understand and address your menstrual cycle and potential PMS/PMDD symptoms. Furthermore, your team can assist you in learning about holistic supplementation and herbal remedies that can alleviate discomfort you may be experiencing prior to menstruation. The tips provided in this article may offer some relief, but often cannot substitute a personalized health plan due to the unique nature of your case. Your team at Natural Path to Wellness can guide you on a more specific course of action towards improved health. Explore the naturopathic approach to improving your menstrual health today!
AuthorDaelyn Quinn is a graduate of the University of South Florida, Class of 2024. She studied Cell and Molecular Biology, as well as Spanish, and has been accepted into a nationally accredited Doctor of Naturopathic Medicine program. Outside of academic and professional pursuits, she enjoys exploring cities with friends and family, running outdoors, and reading next to one of Florida’s many bodies of water.
This article is for educational purposes only and is not intended as medical advice. Please consult your licensed naturopathic physician or other licensed healthcare provider before making changes to your medications or supplements. Disclosures & Policies: This and other blog posts may contain affiliate links. Please view our disclosures page for more information.
References
Comments are closed.
|
Details
THE BLOG AT NATURAL PATH TO WELLNESSAuthorSNatural Path to Wellness values community education and welcomes contributions from writers with a background in Naturopathic Medicine, natural health and wellness, herbalism, homeopathy, Nature Cure, and more. Disclosures & Policies: This and other blog posts may contain affiliate links. Please view our disclosures page for more information.
Archives
October 2024
Categories
All
|