What is PMS?

The menstrual cycle comes with a whole package of things, and a period is just one of them! The other big one we commonly think of is pre-menstrual syndrome, or PMS.

What exactly is PMS? To make it easy, let’s break the whole menstrual cycle into phases.

We’re all familiar with the menstrual phase – your period. And we all know about the follicular/ovulatory phase followed by the luteal phase. Here’s where we can add PMS in: during the luteal phase! In the week prior to a period, some individuals can experience a variety of symptoms. While these can be common, they’re not all normal (despite what you may have heard on social media, through old myths or even from less experienced providers). And it’s not just women that experience PMS!

The most common symptoms of PMS include:

1. Mood swings – often related to fluctuations in blood sugar, as well as alterations in neurotransmitters involved in mood regulation such as serotonin and dopamine. Eating regularly can be helpful to reduce mood swings and meet the increase in energy needs pre-period.

2. Feeling upset or anxious – similar to the above; there’s also a significant amount of shame and stigma around periods, and this can contribute to feelings of anxiety and depression (we’ll be chatting more about this when we get to PMDD).

3. Difficulty sleeping and increased tiredness – drops in estrogen and progesterone can impact the ability to sleep, with some folks experiencing hot flashes, increased restlessness and poor daytime energy. Creating a relaxing bedtime routine, staying hydrated and limiting caffeine in the afternoon can be supportive in getting the rest you need.

4. Bloating and belly pain – related to prostaglandin production and water retention! Using a warm compress on the belly may settle cramps and gentle massage may help in reducing bloating. Peppermint tea is also an incredible option – I’m a big fan of a cup after dinnertime, regardless of whether I’m on my period or not.

5. Breast/chest tenderness – similar to the above! A supportive bra or binder can help hold tender ta-tas in place and limit painful movement. PMS might not be the time to complete a breast self-exam, so put a hold on this until after a period is over (and always check in with your medical provider to discuss your breast cancer screening needs!).

6. Headaches - often related to shifts in blood sugar, dehydration and even sleep quality changes!

7. Acne breakouts or skin irritation – changes in progesterone can make skin more sensitive in this phase, so gentle skin care is important to prevent further redness. Some folks may plan to incorporate acne-focused skin ingredients like tea tree oil or charcoal, or lean into medicine-based options like antibiotics, benzoyl peroxide and salicylic acid.

8. Increased oil production on the scalp – just like the above! Dry shampoo might be your best friend if more frequent showers aren’t available (or wanted!). And sticking to gentle ingredients is just as important to avoid dandruff and itching.

9. Changes in appetite – may be a combination of changes in blood sugar, body pain and the increased energy requirements of a menstruating human body! For folks who find it hard to eat, engaging in mechanical eating may be useful to keep nourished. For others who notice an increase in appetite, tuning in to hunger and fullness cues can be helpful as well as including fun foods that are delicious and convenient!

10. Altered sex drive – libido is a funny thing. At no point is a person obligated to engage in sex ever. And at no point is it right or wrong to dislike sex. However, for folks who engage in sex and enjoy it, there can be a reduced desire in the week prior to a period. This is usually related to some of the above, like changes in mood, increased pain and discomfort. There can be a slight uptick in testosterone right before a period, where libido gets a last-ditch burst but not all individuals find they are interested in sex at this time.

You deserve a period without severe pain and discomfort – and an experienced period health dietitian can help. To learn more about nutrition care for a healthy period, visit sayyestonourish.com – I’d love to hear from you!