Nutrition

Are my PMS Symptoms Normal?

March 4, 2021

We have all heard someone say that their PMSing and talked about how they are in pain or really emotional.

Nicole VanQuaethem

kitchen tools to help you be the healthiest cook!
nourishing acai bowl recipe
WHAT IS CYCLE SYNCING?
NOW TRENDING
I'm Nicole

Thanks for stopping by! I am a Registered Holistic Nutritionist, owner of Random Wellness Co and I am super passionate about keeping health and wellness simple and fun!

hello,

Are my PMS Symptoms Normal?

Guest post by: Steven Chedore, Joycelyn Ba, Ariela Shahvar

We have all heard someone say that their PMSing and talked about how they are in pain or really emotional. Menstruation is a natural part of being a woman – the body is doing something remarkable. However, if you have ever experienced menstruation, you’ll understand the pain and discomfort that comes with it. The late night cravings, the cramps, and the unexplained mood swings. What is really going on?

What is PMS?

Premenstrual Syndrome (PMS) is a condition that affects the emotions, physical health, and behaviour of women during certain times of the menstrual cycle. If you are a menstruating woman, you’ve likely experienced this before.

Over 80% of women have claimed that they have experienced some symptoms of PMS and up to 40% of women experience symptoms that significantly affect their daily lives.

Symptoms of PMS may occur in groups or individually 7–10 days before the start of menstruation, and end shortly after menstruation begins. These symptoms include: 

  • Bloating
  • Abdominal pain
  • Sore breasts
  • Acne
  • Cravings
  • Constipation
  • Diarrhea
  • Headaches
  • Fatigue
  • Anxiety
  • Depression
  • Sadness
  • Emotional outbursts

Even though most women have experienced PMS symptoms at some point in their lives, the exact cause of PMS is still unknown because it is complex and multifactorial.

However, its onset is related to hormone levels and women with hormonal imbalances often experience PMS. Women with PMS have lower progesterone levels, higher estrogen levels, and disturbed aldosterone function throughout their cycle (progesterone, estrogen, and aldosterone are hormones).

Progesterone has calming effects on the body, therefore, women with low progesterone tend to experience increased stress and anxiety.

Additionally, some studies have shown that the changes in estrogen levels in women with PMS, may influence neurotransmitters such as serotonin, the “happy hormone”, which may explain the mood swings and sadness that people often feel with menstruation. 

How can I alleviate my PMS symptoms?

In contrast to popular belief, symptoms of PMS are not normal – women are not supposed to experience moderate to intense cramping every month. Although there is currently no “cure” for PMS, by addressing hormonal imbalances, symptoms can be alleviated. Chronic stress, hormonal contraceptives, poor diet, and hypertension can all cause hormone imbalances, therefore, through lifestyle changes and supplementation, PMS can be controlled. 

Lifestyle

Dietary Supplements

  • Regular multivitamin 
  • Calcium
  • Vitamin B6
  • Vitamin D
  • Some scientific literature has found evidence for vitamin E, magnesium, and fatty acids (omega-3, omega-6)

It may also be useful to record your symptoms in a symptom diary to identify patterns and help your nutritionist/doctor/professional diagnose and treat the issue. 

Recipes to try while on your period

References

Bendich, A. (2000). The Potential for Dietary Supplements to Reduce Premenstrual Syndrome (PMS) Symptoms. Journal of the American College of Nutrition, 19(1), 3-12. doi:10.1080/07315724.2000.10718907

Borenstein, J. E., Dean, B. B., Endicott, J., Wong, J., Brown, C., Dickerson, V., & Yonkers, K. A. (2003). Health and Economic Impact of Premenstrual Syndrome. The Journal of Reproductive Medicine, 48(7), 515-524.

Brighten, J. (2020, June 11). Does Alcohol Affect Your Period? Retrieved from https://drbrighten.com/does-alcohol-affect-your-period/ 

Brighten, J. (2020, June 30). 12 Ways to Reduce Anxiety Before your Period. Retrieved from https://drbrighten.com/why-do-i-get-anxiety-before-my-period/ 

Canning, S., Waterman, M., & Dye, L. (2006). Dietary supplements and herbal remedies for premenstrual syndrome (PMS): A systematic research review of the evidence for their efficacy. Journal of Reproductive and Infant Psychology, 24(4), 363-378. doi:10.1080/02646830600974170 

Dickerson, L. M., Mazyck, P. J., & Hunter, M. H. (2003). Premenstrual Syndrome. American Family Physician, 15(67), 8th ser., 1743-1752.

Office of Women’s Health. (2018, March 16). PMS Relief. Retrieved from https://www.womenshealth.gov/menstrual-cycle/premenstrual-syndrome

Milewicz, A., & Jedrzejuk, D. (2006). Premenstrual syndrome: From etiology to treatment. Maturitas, 55(1), S47-S54. doi:10.1016/j.maturitas.2006.06.016

Munday, M. R., Brush, M. G., & Taylor, R. W. (1981). Correlations Between Progesterone, Oestradiol And Aldosterone Levels In The Premenstrual Syndrome. Clinical Endocrinology, 14(1), 1-9. doi:10.1111/j.1365-2265.1981.tb00359.x

Ryu, A., & Kim, T. (2015). Premenstrual syndrome: A mini review. Maturitas, 82(4), 436-440. doi:10.1016/j.maturitas.2015.08.010

+ show Comments

- Hide Comments

add a comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Welcome to the Random Wellness Blog

recipes

lifestyle

nutrition

RESOURCES

playlists

women's health

check out these posts

i'm nic!

Owner of Random Wellness Co. with a passion for all things intuitive nutrition and wellness!

more about me

hey there!

1 day of healthy meals

get it now

FREE DOWNLOAD

simple swaps to make healthy eating a breeze

read it

blog post

 top resources

gut health basics

Does your stomach need to chill out a bit? Maybe you need to give you gut some extra love! Download our gut health basics guide to learn how you can support your gut health PLUS free recipes

DOWNLOAD

Random Wellness Co is your one-stop for wellness, artisanal goods, and resources - curated by Nic.

what we do
About
the clubs
blog

follow along 
on Instagram:

SEND ME A NOTE >

GET ON THE LIST >

@randomwellnessco

© random wellness co. 2021

shop

PRIVACY POLICY

terms of service

disclaimer