PMS is a real scourge for women. It is said that they have to struggle with unpleasant premenstrual tension symptoms until they enter menopause. Interestingly, this difficult period, occurring about a week before menstruation, is treated as something completely normal — something they simply have to live with.
But is that really the case? Contrary to appearances, PMS, along with its whole range of symptoms, has been regarded as the norm because so many women struggle with it. On the other hand, if the body were in good health, especially hormonal health, this would not be felt so strongly. That's right: it can be reduced, minimized and, in this context, the quality of your life can be improved. Check how.
PMS, or premenstrual tension
In order to take the right steps to relieve the bothersome symptoms, we need to better understand the nature of the problem. It is said that the menstrual cycle depends on hormones. Well, partly that is true... But let's start from the beginning.
So let us begin with the fact that, in principle, it can be divided into two phases. The first is called the follicular phase because of the hormone dominant at that time — FSH. GnRH produced by the hypothalamus sends a signal to the pituitary gland, which stimulates FSH, causing the ovaries to secrete estrogens and estradiol.
After the first phase of the cycle comes the release of the Graafian follicle with the egg cell, that is, ovulation, which most often occurs under conditions of a high level of the aforementioned estrogens, along with increased luteinizing hormone and prolactin.
The second stage is the luteal phase, where we still deal with high estrogens, but a decrease in the other hormones mentioned. At the end of the menstrual cycle, hormone levels drop, and this lasts until the follicular phase begins again, heralding the next cycle.
However, the standard length of the menstrual cycle is considered to be 28 days. Of course, depending on the person, the condition of the body, stress levels, hormonal problems, it may be shorter or longer. The same applies to the intensity and degree of perception of the symptoms accompanying PMS.
PMS, or premenstrual tension, most often affects young women due to hormonal instability, more specifically problems with progesterone or an imbalance between progesterone and estrogen. Moreover, deficiency states can also contribute to the development of this phenomenon.
Common symptoms include:
- pain in the lower abdomen,
- headaches,
- migraines,
- appetite fluctuations,
- mood swings,
- nervousness,
- bloating,
- diarrhea / constipation,
- poorer sleep quality / trouble falling asleep,
- cravings for salty or sweet snacks,
- general fatigue,
- feeling unwell,
- nausea,
- abdominal cramps,
- increased breast tenderness,
- difficulty concentrating,
- lower libido.
Experts emphasize that nutrition plays a key role in PMS. Poor lifestyle and an improper diet may be associated with deficiencies in certain nutrients. This, in turn, may lead to premenstrual tension syndrome or intensify the accompanying symptoms. This is especially true in the case of a deficiency of iron, manganese, magnesium and calcium (or an imbalance between the last two). It can therefore be concluded that in the case of such problems, changes in eating habits and/or additional supplementation will be advisable.
PMS – causes and tips
Relatively common symptoms also include a feeling of heaviness, water retention or swelling, which may often indicate PMS caused by problems with fluctuating progesterone levels. Moreover, it has been proven that too high a level of it is associated with more severe symptoms of premenstrual tension syndrome.
On the other hand, many women do not even take this factor into account, and that is a shame, because the most important thing is to determine the source of the problem. For this reason, attention should be paid to progesterone as well as FSH and LH.
Another hormonal cause may be an imbalance of estrogen / estradiol, which often goes hand in hand with overweight, a poor lifestyle or the use of hormonal contraception. Improper functioning of the liver and/or adrenal glands may also have an impact.
Some scientific sources show that premenstrual tension syndrome depends not only on hormone levels. In some cases, hormone values at given times are similar both in women struggling with PMS and in those who do not have this problem. For this reason, other possibilities began to be analyzed, such as genetic predispositions, the response of systems to stress factors, or the functioning of the autonomic nervous system.
In addition to the above causes and correlations with PMS, deficiency-related, nutritional ones are also mentioned. Of course, in each of the cases mentioned, the situation can be improved with the right dietary approach and supportive supplementation. What neglect in this area can lead to PMS and intensify the symptoms?
- a deficiency of magnesium,
- inflammation,
- iron deficiency,
- a deficiency of certain B vitamins, especially B5 and B6,
- stimulants such as coffee or alcohol,
- an excess of sugar in the diet,
- too many highly processed foods,
- an inadequate level of calcium,
- an inadequate intake of healthy fatty acids,
- blood glucose level disorders.
What can be changed to alleviate PMS symptoms?
- make sure deficiencies are replenished,
- if the diet is low in dietary fiber, make sure its intake is increased,
- reduce exposure to stress,
- introduce substances that are good for the nervous system and, at the same time, increase resistance to stress, adaptogens,
- make sure you get enough sleep and that it is of good quality,
- choose food that is as little processed as possible,
- reduce exposure to xenoestrogens,
- limit or give up caffeine and alcohol,
- introduce physical activity,
- optimize carbohydrate and salt intake,
- make sure the intake of fatty acids is optimally balanced.
