PMS- What is it?

I am sure we have all heard the term PMS, but what does it really mean?

PMS stands for premenstrual syndrome and is defined as recurrent moderate psychological and physical symptoms that occur during the luteal phase of menses and resolve as menstruation (bleeding) begins. 

Although PMS impacts 80% of women at varying levels, it often is overlooked and should not be confused with the term dysmenorrhea, which means painful menstrual periods.  

What symptoms and severities can occur with PMS?

PMS symptoms can manifest as distressing physical, behavioral or psychological symptoms that occur in the absence of any potential underlying condition. It is also important to remember that the degree and type of symptoms that people can experience with PMS can vary significantly. 

As mentioned, there are a range of potential symptoms, some include: irritability and mood changes (anxiety, depression), appetite changes, bloating, body aches, fatigue, food cravings, breast tenderness and vomiting or nausea plus many more. 

The severity of symptoms can be classified as mild, moderate or severe.

• Mild- meaning symptoms do not interfere with daily life.

• Moderate- meaning symptoms can interfere with daily life but the individual is still able to function, but perhaps at a sub-optimal level

• Severe- meaning symptoms interfere with daily life and the individual is unable to function. 

How is PMS diagnosed?

Although there are no widely accepted diagnostic guidelines for PMS specifically, there are a few criteria that can be followed: 

• Symptoms must occur during the 5 days before menses, for a minimum of 3 consecutive menstrual cycles. 

• There must be at least 1 affective(depression, anger, irritability, anxiety, confusion) and 1 somatic (breast tenderness, bloating, headache, swelling) symptom present.

• Symptoms go away within 4 days and do not come back until the next luteal phase (approx day 13 of cycle). 

What treatment options are available for people experiencing PMS?

Since the exact cause of PMS is not really known, our naturopathic approaches to treatment focus on treating the person, their symptoms and addressing any other underlying conditions.  

Lifestyle:

1)Exercise - a first line therapy; aerobic, strength and resistance training have all been associated with a reduction in PMS symptoms; it can specifically aid mood, metabolism and blood sugar regulation.  

2)Smoking - studies have shown that those who smoke are twice as likely to develop PMS. So, thinking about smoking cessation, if relevant, is also a great first line consideration. 

3)Alcohol - although not linked to causing PMS, it has shown to worsen mood related PMS symptoms. It is strongly recommended to avoid alcohol consumption if experiencing PMS. 

Diet:

1)Carbohydrates - reducing simple carbs(candy, white bread, pastries etc.) and focusing on adding in complex carbs(sweet potato, edamame, beans, banana) helps to regulate blood sugar and curb cravings associated with PMS. 

2)Sodium - consuming foods that are high in sodium can worsen symptoms of bloating and water retention. 

3)Caffeine - reducing the amount of caffeine consumed can help to reduce feelings of anxiety and irritability. 

Supplementation:

1)Vitamin B6 - research has strongly shown benefit from the addition of this vitamin to help with PMS. B6 has shown to be particularly helpful in treating the overall symptoms of PMS, as well as psychological symptoms such as irritability, depression and fatigue. 

2)Magnesium - has strong evidence to show benefit when taken continuously during the whole menstrual cycle, and appears to help reduce cravings, water retention and anxiety.    

3)Vitex agnus-castus (chaste tree) - a botanical with several studies showing how it can be successful at alleviating PMS symptoms. It works to reduce prolactin levels, which is why it may help to reduce mastalgia or breast tenderness that can be experienced with PMS.

If you identify with any of these symptoms or want to discuss dosing/ formulate a treatment plan for yourself regarding PMS, book in to see me and we can discuss further!

As always, this information is not to be taken as personal medical advice and is for educational purposes only.