PMS Guide: Management and Symptoms

What is Premenstrual Syndrome (PMS)?

We often talk about premenstrual syndrome (PMS) on social media and podcasts, but what does it really mean? Premenstrual Syndrome encompasses a series of physical and emotional symptoms that arise before menstruation. It is estimated that one in three women experiences these symptoms, which vary in intensity and type from cycle to cycle.

Symptoms and Signs of PMS

Diversity of Symptoms

PMS symptoms can include breast tenderness, acne, headaches, extreme fatigue, bloating, muscle aches, appetite disturbances, abdominal cramps, digestive problems such as constipation and gas, as well as mood swings and irritability.

SPM variability

The impact of PMS can change throughout a woman's life. In young women, especially during the first menstrual years, symptoms may be more intense due to significant hormonal fluctuations. Likewise, cessation of hormonal contraception can trigger an adjustment period where symptoms intensify as the body seeks to reestablish a regular cycle.

Tips for Managing PMS

Although PMS is not an illness and its effects are temporary, here are some strategies to better manage these challenging days:

1. Cycle Monitoring: Using apps to track your cycle can help you anticipate and prepare for PMS.
2. Self-Care: Practices such as meditation, yoga, and regular exercise can relieve some symptoms.
3. Diet and Nutrition: Maintaining a balanced diet rich in vitamins can help mitigate symptoms such as fatigue and bloating.
4. Medical Consultations: If PMS symptoms significantly affect your daily life, it is advisable to seek guidance from a health professional.

PMS During the Menopause Transition

As you approach menopause, PMS symptoms may change. This transition can last from 1 to 8 years before menstruations completely stop, and during this time, the ovaries gradually decrease their hormonal activity, which can both intensify or reduce PMS symptoms.

• Maybe you might be interested in: A Comprehensive Look at Menopause: Key Facts for Navigating This Stage

Why Does PMS Happen Before and Not During Menstruation?

It seems that Premenstrual Syndrome (PMS) is related to hormonal fluctuations between the follicular phase and the luteal phase. During this period, hormones like progesterone and estrogen put our body and mind through a rigorous test, with these fluctuations being the main suspects behind PMS.

The Mystery of PMS

Although we understand some aspects of PMS, the reality is that we still do not know exactly what triggers it. The exact mechanisms that cause these bothersome symptoms often remain enigmatic, keeping certain aspects of the female body a mystery.

Differentiating PMS from the Beginning of Pregnancy

Identifying whether the symptoms correspond to PMS or pregnancy can be confusing, since both share similar characteristics due to the influence of the hormones estrogen and progesterone. However, there are some specific indicators that can help differentiate one from the other.

Typical PMS Symptoms:

• Pain in the breasts.
• Nausea.
• Specific cravings, especially for fatty or sweet foods.
• Migraines.

Signs that may indicate pregnancy:

• Consistent morning sickness.
• Increased breast size, for example, need for a larger bra.
• Very specific cravings for certain foods.
• Aversion to certain odors.
• Small blood loss.
• Frequent need to urinate.

If you also notice a delay in your menstrual cycle, the most prudent thing to do is to take a pregnancy test to clear up any doubts.

Management of Premenstrual Syndrome (PMS)

Although there is no universal cure for PMS, talking about this topic has allowed us to discover that certain home remedies can be of great help in relieving both physical and emotional symptoms.

Home Remedies for PMS

Heat: An Ally Against Pain

• Hot water bottle: Applying a hot water bottle to the abdomen or lower back can significantly relieve abdominal or back pain.
• Hot baths: Soaking in a hot bath can be very effective in relaxing muscles and relieving painful contractions.

Phytotherapy: Nature in Your Favor

• Evening Primrose and Gatillier: These plants are known for their ability to relieve breast tension and help rebalance hormones. It is always advisable to consult with a doctor or phytotherapist before starting any herbal treatment.
• Magnesium and vitamin B6: Taking magnesium and vitamin B6 supplements can help reduce several PMS symptoms, such as irritability and insomnia.

Relaxation Techniques

• Massages: Ask your partner to give you a relaxing massage, which can relieve physical and emotional tension.
• Good sleep practices: Getting enough sleep is essential. Adequate rest is essential to managing PMS symptoms.
• Proper nutrition: Maintaining a diet rich in fiber helps combat constipation, and avoiding greasy foods can reduce acne breakouts.

You may be interested in: Relieve Pelvic Pain: 10 Homemade Solutions

When Natural Remedies Are Not Enough

Sometimes, natural methods are not enough to relieve symptoms, and it may be necessary to resort to medications:

• Ibuprofen or paracetamol: These can be used to relieve migraines and severe abdominal pain, always following the recommended doses.

Stress Management and Physical Activity

• Reduce stress : Avoiding coffee, alcohol and energy drinks can significantly decrease stress levels.
• Exercise: Performing physical activity releases endorphins, the "happiness hormones," which can improve your mood and decrease other PMS symptoms.

What is Premenstrual Dysphoric Disorder (PMDD)?

Premenstrual Dysphoric Disorder (PMDD) is a severe form of premenstrual syndrome (PMS) that affects approximately 2-6% of women of childbearing age. This disorder is characterized by intense emotional and physical symptoms that can significantly interfere with a woman's daily life, impeding her ability to work or carry out daily activities.

Symptoms of PMDD: More than just PMS

Emotional Intensity

PMDD is distinguished by presenting states of deep irritability, anger and depression, so intense that they can be compared to those of clinical depression. These emotional symptoms are much more acute than those experienced in common PMS, and can be extremely destabilizing.

Causes and Aggravating Factors of PMDD

Although the exact causes of PMDD are still the subject of research, it is known that hormonal dynamics play a crucial role. In addition, the emotional environment and stress in the family can exacerbate symptoms, creating a cycle that is difficult to break without appropriate intervention.

PMDD Management Strategies

Medical and Psychological Support

It is vital to recognize symptoms early and consult a health professional. A correct diagnosis is essential for effective treatment, which may include both medication and therapies to manage stress and improve emotional health.

Changes in lifestyle

Modifying diet, increasing physical activity, and improving sleep routines can have a positive impact on mitigating symptoms. These actions, combined with psychological support, can help better manage the challenges of PMDD.

Importance of PMDD Education and Understanding

PMDD not only affects those who suffer from it, but also their families and friends. Educating everyone about its symptoms and effects can improve empathy and support for affected women, facilitating a more understanding and healthy environment.

Understanding Premenstrual Syndrome (PMS) and its complexities is not only crucial to better manage symptoms, but also to empower ourselves in our daily well-being. At Luna Roja, we recognize that each woman is unique and her needs during the menstrual cycle vary. Therefore, we invite you to explore our store where you will find products specifically designed to provide you with comfort, safety and a menstrual experience in harmony with your body and the environment.

Don't let PMS control your life. Visit Luna Roja today and discover how our menstrual panties can help you live your days with more confidence and fewer worries. Reconnect with the goddess within you and transform your menstrual experience with Luna Roja. Start your journey to superior menstrual wellness now. We will wait for you!

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