Premenstrual Syndrome: causes, symptoms and treatment

There are just a few days until your period comes and you feel the proximity of the date not so much because you have the calendar in view as because of the recurring complaints that month after month they seem to remind you: frequent headaches, a swollen abdomen in its lower area and yes, you are probably a little more irritable than other days.

Does it sound familiar to you? If so, you probably suffer from Premenstrual Syndrome (PMS).

• Related article: "7 Ways to Relieve PMS Symptoms"

What is Premenstrual Syndrome (PMS)?

When we talk about PMS, we mean a series of alterations that some women suffer during the days leading up to menstruation, and they are both physical and emotional.

The way in which these changes affect each of us is variable: We do not all present the same discomforts. Although they are a set of defined symptoms, in some cases they can be bearable and assumed as typical of our feminine condition.

However, other women have to deal with major inconveniences that interfere with the normal development of their daily activities while PMS lasts.

Premenstrual syndrome manifests generally during the second phase of the ovarian cycle, between days 14 and 28, disappearing when the period begins again. In some cases it can last only one or two days and then disappear and in others it can produce a more lasting or more intense discomfort that conditions the course of the days.

Causes

To this day, the exact causes that trigger the symptoms of PMS are unknown. It seems that the oscillations in the levels of the different hormones that intervene in the ovulation process would be directly related.

Because a imbalance between progesterone and estrogens (when the latter increase above normal) this would lead to fluid retention generalized that would produce weight gain, as well as the characteristic swelling of some areas.

However, the reality is that each of us is a world and we respond differently from each other to changes. hormonal agents that are produced in our body, so it is quite difficult to establish a clear criterion every day of today.

In fact, it is believed that it could also be conditioned by socio-cultural factors in addition to those of a biological nature, and with respect to those of emotional origin it could be related to low endorphin levels and intensify with stress.

What type of woman does PMS affect?

Since it is a fact closely linked to menstruation, it is obvious that it only affects women of childbearing age.

It is estimated that premenstrual syndrome affects up to 75% of women during their ovulatory years, but it occurs more frequently in those with these characteristics:

• Close to 30 years of age.
• They are mothers of at least one child.
• With a family history of depression.
• Who have suffered from postpartum depression.
• In the case of those who are approaching 40 years (the age at which the transition to menopause is approaching) the symptoms intensify.

Symptoms and signs

Among the most common in the SPM would be the following:

• Headache, lumbar and lower abdomen.
• Swelling of the breasts and increased sensitivity to touch.
• Facial acne
• Increased appetite with a preference for sweets.
• Distended abdomen in the lower part.
• Fluid retention generalized with a slight increase in weight.
• Irritability and frequent mood swings.

How to alleviate the symptoms?

When we think about treating some of the unwanted effects of PMS, we want to find the solution that will make it disappear completely. However, not knowing the exact causes that originate them makes it difficult to find the perfect option. But don't worry, because what we do have is some guidelines to follow to ease symptoms.

1. Prioritize the consumption of fresh vegetables

Regarding the healthy eating guidelines that we have internalized, it is about prioritize plant-based foods and if possible raw. It is an ideal way to provide extra minerals and vitamins that can help us minimize discomfort.

2. Drink water frequently:

Fluid retention is caused by an excess of accumulated sodium. To the consume enough water This helps to eliminate the amounts that are of more for our body.

3. Walk and stay active

If you are an athletic person and you are in a position to maintain your training routine during those days, there is no reason for you to change it. But if on the contrary you are not very regular in the practice of exercise, incorporate some kind of gentle activity it can dramatically improve your symptoms.

Taking a gentle walk, even integrated into your daily trips, will help activate your circulation and minimize the fluid retention typical of these days. And if you dare to try yoga, you will be surprised how your personal state improves globally, both physically and emotionally.

4. Avoid stimulants, alcohol and tobacco

The caffeine, theine, and energy drinks they can produce not only alterations of a nervous type, but also accentuate the hypoglycemia that are frequent these days.

On the other hand, both alcohol and tobacco, far from providing anything beneficial, introduce toxic substances to the organism that will have to be eliminated, requiring an additional effort from our body that will cost more to assume it in these days.

5. Opt for natural painkillers

When the pain is unbearable we can resort to analgesics such as paracetamol or ibuprofen, although the ideal would be to be able to relieve it in a safer way. To do this, it would be convenient to pay attention to the first signs of discomfortr that we perceive and attend to them then.

The application of dry heat to the belly area or the lumbar locally or cold water during the shower for inflammation of the breasts can be some ideas to put into practice.

We can also include some infusions of chamomile, linden or orange blossom as allies, since we will not only contribute hydration, but we will also promote a more serene state for the body that will help us better manage the situations.

6. Cheer up

It is key that you try surround yourself with a positive environment to counteract the mood drops that usually occur during these days in a more accentuated way.

Pamper yourself as much as you can and try to splash the day with happy and fun moments. Your spirit will appreciate it, you will face the passage of these complicated days much more easily and surely you will forget a little about the annoying premenstrual syndrome.