Recognizing premenstrual symptoms and treating them

Premenstrual syndrome (PMS) has the potential to significantly disrupt daily life when your period arrives, even leading to temporary disability. That's why it's essential to be able to identify these symptoms and implement prevention or relief strategies. You've come to the right place. In this article, we'll guide you through what PMS is, explain the symptoms and pain you may experience, and give you our best tips for relieving and preventing these symptoms. Enjoy!

Quick reminder: what is premenstrual syndrome?

How about we start with a little reminder of what premenstrual syndrome is?

Premenstrual syndrome (PMS) is a collection of physical and emotional symptoms that occur in some menstruating people during the premenstrual phase of their cycle , usually one to two weeks before their period and disappearing after the onset of their period. These symptoms can vary in intensity and nature from one woman to another.

It affects 20 to 40% of women of reproductive age (🤯). And according to the Archives of Women's Mental Health , 61% of women of all ages have experienced mood-related symptoms during each menstrual cycle. We don't know if this surprises you as much as it does us, but these numbers are shocking!

Shocking, because it's a major issue for menstruating people, particularly in terms of public health. Like other health issues affecting women, this topic remains relatively unknown because the causes are still unclear (which constitutes a real scourge).

Therefore, it is crucial to recognize the symptoms of PMS in order to find solutions to alleviate them.

👉If you think you may be suffering from PMS and are looking for a trusted doctor, browse our directory of healthcare professionals recommended by our community (and by you) for their kindness and professionalism.

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5 Emotional Symptoms of PMS

Does your mood change as your period approaches? You're feeling down, you're much more irritable, more sensitive... it could be due to premenstrual syndrome! Here are 5 of the most common symptoms:

Irritability:

It is believed to be caused by hormonal fluctuations that characterize the premenstrual phase. Changes in estrogen and progesterone levels can intensify emotional reactivity, leading to heightened responses to familiar stimuli. This individual sensitivity to hormonal changes can make a person more likely to experience irritability during this time of the menstrual cycle .

The consequences of this irritability go beyond simple emotional reactions; they can affect social relationships. Interpersonal tensions can arise, sometimes leading to conflict.

Managing this irritability requires a holistic approach, incorporating stress management strategies, calming activities, and open communication to minimize the impact on overall emotional well-being. Understanding the origins of this irritability allows for preventative measures and encourages more empathetic responses from those around you. In cases of significant difficulties, consulting a healthcare professional can offer personalized advice for more effective management of PMS symptoms.

Anxiety:

For reasons similar to those that explain irritability, fluctuations in hormone levels, particularly estrogen and progesterone, may play a role in the manifestation of anxiety. These hormonal fluctuations can disrupt the chemical balance of the brain, impacting serotonin and thus contributing to anxiety symptoms.

In addition to excessive worrying, PMS-related anxiety can also manifest itself through physical symptoms such as palpitations and muscle tension. It's important to note that, for some, stress and anxiety can create a variation in the length of menstrual cycles . This may manifest as shorter menstrual cycles or longer menstrual cycles . Individual sensitivity to these hormonal changes varies from woman to woman. Managing anxiety during this time may require a holistic approach, involving relaxation techniques, meditative practices, and, if necessary, consulting a healthcare professional.

Difficulty concentrating:

Concentration disturbances are also a significant emotional symptom of PMS, again due to hormonal fluctuations (which seem to be the most likely cause of these symptoms).

For reasons similar to those that explain irritability and anxiety, fluctuations in hormone levels, particularly estrogen and progesterone, may play a role in these concentration difficulties. These hormonal changes can also affect brain chemistry, particularly impacting mental clarity and memory. Women may experience problems with focus, memory, and decision-making during this time. These concentration difficulties can interfere with daily and professional activities, sometimes leading to additional challenges.

Managing these concentration difficulties may involve strategies such as effective task planning, regular breaks, and specific concentration techniques.

A feeling of dejection or depression (see suicidal thoughts):

Also due to hormonal fluctuations, women may feel depressed before their periods. The consequences of this feeling of despondency can go beyond simple sadness, profoundly affecting overall emotional well-being. It is essential to recognize that in some cases, this depression can progress to suicidal thoughts, emphasizing the importance of taking these symptoms seriously.

Managing this emotional dimension of PMS may require a multifaceted approach, involving psychological support, therapeutic interventions, and even medication in the most severe cases. In cases of severe depressive feelings, it is imperative to seek professional assistance!

A changing mood:

Estrogen and progesterone levels undergo significant changes, impacting the regulation of serotonin, a neurotransmitter linked to mood. This complex interaction can lead to emotional transitions ranging from sadness to euphoria, sometimes unpredictably. Furthermore, individual sensitivity to hormonal fluctuations also contributes to this diversity of experiences.

The consequences of these mood swings during menstruation are diverse. They can affect not only social relationships, sometimes generating tension, but also the person's general well-being. Difficulties in anticipating and managing these emotional fluctuations can lead to emotional stress, making self-management more complex. Understanding these mechanisms provides a basis for developing coping strategies, such as stress management, social support, and open communication to minimize negative impacts on quality of life during the premenstrual period.

In case of particularly severe symptoms, it is always recommended to consult a healthcare professional for appropriate advice!

✨ Gapianne is your partner in women's well-being. Our goal is to support you with all issues related to intimacy and your cycles.

So, if you suffer from PMS, in this case mood swings, stress, or depression, we recommend 1500mg CBD oil from the favorite brand, Équilibre. CBD has anxiolytic, anti-inflammatory, and analgesic properties, helping to alleviate the emotional and physical symptoms of PMS, such as irritability, anxiety, depression, and difficulty concentrating, as well as pain!

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Miyé's "Hormonal Disorder" supplements are also a solution to consider. They regulate emotional (mood, sleep, stress) and physical (hot flashes, cramps, hormonal acne, irregular cycles) imbalances linked to hormonal fluctuations.

Finally, we've put together a special routine for mood disorders , designed specifically for a happier menstrual cycle!

9 Physical Symptoms of PMS

Do you feel excessively tired? Do you have cramps that prevent you from moving? Do you sleep poorly, and to top it all off, do you have acne that appears around your period? You may be suffering from physical symptoms of PMS. Here is a list of the 9 most common symptoms, which are often linked to each other:

Severe fatigue:

Excessive fatigue is one of the most common physical symptoms of premenstrual syndrome (PMS). Many women experience increased fatigue in the days leading up to their period. This feeling of tiredness can be so intense that it can significantly impact their quality of daily life.

Women with PMS frequently report decreased overall energy levels, difficulty concentrating, and a tendency to feel exhausted even after adequate rest. This fatigue can interfere with daily activities, both professional and social, sometimes requiring adjustments in time management and personal expectations.

It's important to note that PMS-related fatigue isn't simply a consequence of menstruation itself, but rather a complex symptom influenced by various physiological and psychological factors. Taking steps such as adopting a healthy lifestyle, including a balanced diet and regular physical activity, can help alleviate these symptoms and improve your quality of life during this specific time of the menstrual cycle. A healthcare professional can also help you feel better, so consider consulting a doctor.

✨ If you want a little boost to regain energy, you can take vitamin supplements! Vitamins B5, B6, B12 and vitamin C are great for fighting fatigue. We really like Même supplements , to take as a course!

Sleep disorders (insomnia or hypersomnia):

Sleep disturbances are also a common symptom. In the run-up to their period, many women report sleep problems, manifesting as either increased insomnia or unusual hypersomnia. These changes in sleep patterns can significantly contribute to the fatigue and general feeling of malaise associated with PMS.

Insomnia, characterized by difficulty falling asleep, frequent awakenings during the night, or shallow sleep, can be exacerbated by symptoms such as menstrual pain, bloating, and emotional irritability. On the other hand, some women may experience hypersomnia, characterized by a tendency to sleep longer than usual and feel persistently tired even after prolonged sleep.

Establishing good sleep habits, such as maintaining a regular routine, creating a sleep-friendly environment, and avoiding stimulants before bedtime, can help alleviate these PMS-related sleep disturbances. If disruptions persist, it is recommended to consult a healthcare professional to explore solutions tailored to each individual situation.

✨ A tip to prepare yourself for a good night's sleep is to consume a CBD herbal tea every day in the evening. CBD is known for its many benefits, including promoting sleep and helping you sleep better. Ho karan infusion is our favorite!

Headaches or migraines:

Headaches, including migraines, are also among the physical symptoms frequently reported by women during the premenstrual period. This form of headache can vary in intensity, from mild to severe, and can have a significant impact on the quality of life of affected women.

Some experts believe that the drop in estrogen levels that occurs just before menstruation can trigger inflammatory and neurological responses, contributing to the onset of headaches.

Migraines associated with PMS can be particularly debilitating, with symptoms such as throbbing pain, sensitivity to light and sound, nausea, and sometimes vomiting. These migraines can occur a few days before the start of menstruation and persist throughout menstruation.

Managing PMS headaches can involve a variety of approaches, from pain medication to lifestyle changes. It is essential to consult a healthcare professional for personalized advice and to develop a treatment plan tailored to the severity of symptoms.

Decreased sexual desire:

Decreased libido can affect women's intimate lives. This change in sexual desire can be attributed to several factors, including hormonal fluctuations, emotional changes, and physical symptoms associated with the menstrual cycle.

During the premenstrual phase, some women may experience a decrease in sexual arousal, sometimes associated with increased sensitivity, physical discomfort, or emotional irritability. Physical symptoms such as abdominal pain, fatigue, and headaches can also contribute to a decrease in sexual desire. Additionally, emotional changes, such as irritability and increased sensitivity, can impact sex life by creating a climate less conducive to intimacy.

It's important to note that the decrease in sexual desire associated with PMS is often temporary and disappears after the onset of menstruation. However, if this symptom persists or significantly affects quality of life, it may be helpful to discuss these concerns with a healthcare professional who can explore appropriate solutions, whether through medical, psychotherapeutic, or lifestyle approaches.

Cravings for sweet or salty foods:

Many women report an increased appetite, often accompanied by a marked preference for foods high in sugar or salt, in the days leading up to their period.

Again, hormonal fluctuations are often associated with these specific cravings. These changes can influence neurotransmitters and chemical signals in the brain that regulate appetite and food preferences. As a result, women may experience an increased craving for comfort foods such as sweets, chocolates, salty snacks, or other carbohydrate-rich foods.

These cravings may also be linked to emotional changes, as some women may seek to relieve stress, irritability, or mood fluctuations by satisfying specific food cravings.

Although these cravings are normally temporary and linked to the menstrual cycle, maintaining an overall balanced diet and prioritizing healthy food choices is essential to support overall health, even during the premenstrual period.

Abdominal cramps:

These cramps are commonly referred to as "menstrual cramps" or "dysmenorrhea." They are caused by contractions of the uterus, which contracts to expel the uterine lining when pregnancy has not occurred.

Premenstrual cramps are usually felt a few days before the start of menstruation and may persist for the first few days of the menstrual cycle. Hormonal changes, particularly an increase in prostaglandins (chemicals involved in uterine contractions), are often associated with these cramps.

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For abdominal cramps, we strongly recommend using a special massage oil for period pain. The Nidéco brand is wonderful. Simply place a few drops on your stomach (or lower back) and massage. You'll see, your spasms will go away.

For those suffering from endometriosis, Équilibre's 20% CBD oil is made for you. We receive numerous positive feedback from our customers! Try it and you'll love it; it can help you get back to an active life during your painful times.

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Don't wait any longer to relieve your cramps.

Muscle pain, especially in the lower back:

These sensations of pain can, again, be attributed to hormonal fluctuations typical of the menstrual cycle or the contraction of the muscles of the uterus.

Premenstrual muscle pain can manifest as stiffness, tension, cramps or aches, often affecting areas such as the back (which is why you may have back pain when your period starts), legs (feeling of heavy legs before and during your period) or abdomen.

Water retention:

Who hasn't felt a little bloated as their period approaches? Water retention is a common premenstrual symptom for many menstruating people! Hormones (again!) influence the functioning of the kidneys, which regulate water balance in the body. Additionally, hormonal fluctuations can cause an increase in blood vessel permeability, causing water to leak from the blood vessels into the tissues. This is why we can feel a little bloated!

Swelling can occur in the breasts, hands, feet, ankles, and other parts of the body. This is why some people feel like they gain weight before their period.

Although water retention is a normal and common premenstrual symptom, maintaining adequate hydration and adopting healthy lifestyle habits, including a balanced diet and regular exercise, are essential to alleviate these symptoms.

An acne outbreak:

Acne breakouts are considered a premenstrual symptom because they usually occur in the days before your period starts, during the luteal phase of the menstrual cycle.

During the luteal phase, sex hormone levels, particularly progesterone, peak. This hormonal surge can stimulate the skin's oil glands, which can lead to increased sebum production. And as you probably already know, excess sebum can clog skin pores, creating an environment conducive to the proliferation of bacteria and promoting the development of that infamous acne!

✨ Hormonal acne can be a very difficult experience. There are many natural and healthy products that can help you. We are thinking in particular of the super anti-hormonal acne facial treatment from Oh My Periods . This gel is formulated with prebiotics, which helps rebalance and protect your skin.

You can also start taking supplements to combat hormonal imbalance. We really like the ones from Sova , which help restore a healthy microbiota.

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Hormonal fluctuations, the main culprit behind PMS symptoms?

Hormonal fluctuations are believed to be the main cause of premenstrual syndrome (PMS) due to the changes that occur in sex hormone levels throughout the menstrual cycle.

During the follicular phase, which begins after menstruation, estrogen levels gradually increase, peaking just before ovulation. Then, after ovulation, the luteal phase begins, characterized by an increase in progesterone, which peaks before the onset of menstruation. These hormonal fluctuations can affect various body systems, including the central nervous system, autonomic nervous system, immune system, and metabolism!

Additionally, complex interactions between hormones can influence neurotransmission, the inflammatory response, and other physiological processes that contribute to PMS symptoms. Hormones can also impact emotional well-being by influencing serotonin, a neurotransmitter associated with mood regulation.

It's important to note that not all women experience the same symptoms equally intensely, and the severity of symptoms can vary from cycle to cycle. The exact mechanisms underlying PMS are not fully understood, but hormonal fluctuations play a central role in this complex process.

If your PMS is too uncomfortable and prevents you from living a “normal” life, consider getting help from a healthcare professional!

Sources:

• Premenstrual Syndrome: An Update - Geneva Foundation for Medical Training and Research
• Premenstrual syndrome: pathophysiology, treatments and field survey of health professionals - Sarah Vaudeville
• Premenstrual syndrome: a general review