MENTAL HEALTH
Premenstrual Syndrome (PMS): When Period Got Your Mental Health On Edge
Dr. Sanchita Adhikary
Premenstrual Syndrome (PMS): When Period Got Your Mental Health On Edge
Dr. Sanchita Adhikary
Premenstrual syndrome (PMS) is defined as a combination of both physical and mental symptoms that occur during the luteal phase of menstrual cycle. The luteal phase begins after ovulation and ends when one gets her period — typically lasting near about 2 weeks.
During that time, many patients experience mild to moderate mood changes. However, if symptoms are severe, it could indicate a more serious disorder, such as premenstrual dysphoric disorder (PMDD). Anxiety is the hallmark symptom in PMS.
Even after so many investigations, experts do not have a concrete understanding of premenstrual symptoms and conditions. However, most believe that PMS symptoms, including anxiety, arrive in response to changing levels of oestrogen and progesterone. Levels of these reproductive hormones rise and fall dramatically during the luteal phase of menstruation. Practically, woman’s body prepares for pregnancy by increasing hormone production after ovulation. When an egg does not fertilize and implant, those hormones get decreased and one gets her period. This hormonal rollercoaster simultaneously affects neurotransmitters in the brain, such as serotonin and dopamine, which are associated with mood regulations. This may partially explain the psychological symptoms, such as anxiety, depression, and mood swings, that happen during PMS.
However, the intensity of the symptoms differs among women which may be due to extent of hormonal fluctuations or genetics. As we have seen earlier, severe premenstrual anxiety can sometimes be a sign of premenstrual dysphoric disorder (PMDD) or premenstrual exacerbation (PME). Altogether, those symptoms include feelings of irritability or anger feelings of sadness, hopelessness, or despair, feelings of tension or anxiety, mood swings or frequent crying and decreased interest in activities or relationships or sex. Moreover, physical symptoms, such as cramps, bloating, breast tenderness, headaches, and joint or muscle pain are prominent.
There are some measures that one can take to lessen premenstrual anxiety and other PMS symptoms.
1
Awareness
Do not panic. Simply knowing that your anxiety is tied to your menstrual cycle can help you better equip yourself to deal with your symptoms as they arise.
2
Aerobic exercise
Evidence shows that those who get regular exercise throughout the month have less severe PMS symptoms, such as anxiety, depression, and trouble concentrating. Moreover, exercise may also reduce painful physical symptoms.
3
Relaxation techniques
Using relaxation techniques to reduce stress may help control your premenstrual anxiety. Common techniques include yoga, meditation, and massage therapy.
4
sleep
Getting enough sleep is important. One should try to develop a regular sleep schedule in which you wake up and go to sleep at the same time every day including weekends.
5
Diet
Eating a diet rich in complex carbohydrates, e.g. whole grains and starchy veggies can reduce moodiness and anxiety-inducing food cravings during PMS. Consuming foods rich in calcium, e.g. yogurt and milk, also help. Vitamin B6 can reduce the physical and psychological symptoms of PMS. Besides, one should limit certain things that can trigger PMS symptoms, e.g. alcohol, caffeine, fatty foods, salt and sugar.
If symptoms do not improve after lifestyle changes or you think you may have PMDD or PME, it is worth consulting with your doctor.
Dr. Sanchita Adhikary, MBBS, FCPS
Junior Consultant (Obstetrics & Gynaecology)
Upazila Health Complex, Bagherpara
Jessore, Bangladesh
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