Syndrome prémenstruel (SPM) : quel impact sur le corps et les règles ?
Premenstrual syndrome refers to the set of physical and emotional symptoms that occur a few days before periods. It generally ends with the arrival of periods or a few days after the start of periods.
What is premenstrual syndrome (PMS)?
Premenstrual syndrome (PMS) is characterized by a set of physical and psychological symptoms that begin a few days before the menstrual period and generally end with theonset of menstrual flow. These symptoms generally occur 2 to 7 days before menstruation, but can sometimes last up to 14 days. Women may experience a variety of symptoms, including anxiety, irritability, headaches, sore breasts and increased swelling.
PMS is similar to the symptoms of periods, although it disappears when menstruation arrives, or a few days later.
A common syndrome in women
It's very common to experience uncomfortable symptoms around the time of periods. It's estimated that it affects around 75% of women, but these symptoms should be mild enough not to interfere with daily life. On the other hand, 20-30% of women experience very intense symptoms that can interfere with their daily activities. Even if these symptoms are unpleasant, they must remain bearable.
Finally, some women are also affected by premenstrual dysphoric disorder, also known as PMDD. It affects between 2% and 6% of women.
What are the symptoms of premenstrual syndrome?
PMS manifests itself in a variety of ways, with both bodily andemotional variations.
There are many of them, including :
- Breast tenderness and pain
- A feeling of bloating
- Abdominal cramps
- Digestive problems (diarrhea or constipation)
- Localized lower back pain
Beyond the pain, the malaise is also mental and psychic with the following signs:
- Concentration difficulties
- A change in libido
- Increased sensitivity, including crying
What causes premenstrual syndrome?
The causes are still unclear to scientists. Premenstrual syndrome is intrinsically linked toovulation and the menstrual cycle. Another explanation highlights the role of hormonal fluctuation at this point in the cycle. In fact, menstruation is controlled and regulated by a multitude of hormones produced by thepituitary gland, thehypothalamus and the ovaries, until the age of menopause. During the second phase of the menstrual cycle, estrogen secretion declines, while progesterone production increases.
Estrogen is a hormone that increases breast size and causes water retention, while progesterone reduces the effects of estrogen. But the body is not a clock, and in many cases, menstruating women may have too much estrogen or too little progesterone. Fluctuations in these hormones are perceived by the brain, so this could explain the psychological changes.
Some women are also naturally more sensitive to the signs of PMS.
Serotonin levels are also sometimes lower for women suffering from PMS, as serotonin is supposed to regulate mood: this could explain the excessive feelings.
Finally, those suffering from magnesium or calcium deficiency may experience a more exacerbated syndrome.
How is PMS diagnosed?
To help diagnose PMS, we encourage you to keep a diary of the symptoms you experience in the days leading up to your period.
In fact, especially if you suffer from severe PMS, writing down your feelings will help your doctor to better understand and analyze them, and to derive a trend regarding your degree of impairment. In any case, if your PMS is too severe, you should definitely consult your doctor for a diagnosis: your periods and your cycle should not make you suffer to the point of preventing you from living your life normally.
When symptoms are too severe, we speak of premenstrual dysphoric disorder. This is a form where symptoms are so intense that they interfere with work, social interactions and relationships with loved ones. Some women experience severe depression during this period, and may even have suicidal thoughts.
If you have symptoms of depression, you can be tested for depression and consult a psychiatrist. But a doctor or healthcare professional can tell the difference between mood disorders and PMS or dysphoric disorder, based on the duration of symptoms, which in the case of the latter last only a few days.
Generally speaking, to diagnose it, symptoms must last during the pre-menstrual period, but over several months, to ensure that they are indeed cycle-related symptoms.
Our tips for reducing the impact of premenstrual syndrome!
Of course, there are solutions to reduce the impact and symptoms. Even if it can be hard to treat, since there is unfortunately no single treatment or medication that will alleviate all symptoms.
A healthy diet
Diet plays a key role in relieving cycle pain and periods.
In fact, some foods can be more inflammatory than others. For example, we recommend avoiding foods such as hot dogs, potato chips, sodas, coffee, processed and canned foods and red meat. On the other hand, it's advisable to eat fruit, vegetables, wholemeal bread, wholemeal pasta, fiber-rich foods, lean meats and foods rich in calcium and vitamin D. You can also consume more protein, less sugar and caffeine. It's also a good idea to opt for organic foods, which are much better for your health! Finally, drink plenty of water to aid digestion!
Good stress management
The stress hormone cortisol increases PMS symptoms, including aches and pains, anxiety and depression. You can learn to manage your stress by practicing activities such as yoga, sophrology or meditation.
Regular physical activity
When we exercise, our bodies produce the happiness hormone called endorphin. Regular exercise is an excellent way to reduce symptoms, maintain a healthy weight and regulate sleep. You can try out different sports until you find the one that suits you and makes you feel good.
Should I consult a doctor about premenstrual syndrome?
If you're suffering from severe PMS that's preventing you from living a normal, everyday life, talk to your GP or gynaecologist. He or she may be able to prescribe treatment: anti-inflammatories, medication or hormonal contraception such as the pill, which can relieve symptoms.
Premenstrual syndrome FAQ periods
How can premenstrual syndrome be treated naturally?
There's no cure for PMS, but you can find natural methods to relieve the symptoms. For example: sport, a healthy diet, drinking enough water and relaxation.
How can you tell the difference between PMS and early pregnancy?
PMS symptoms reappear every month before the start of periods. If your periods are late and you've had an unsafe intercourse, take a pregnancy test.
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