PMS symptoms are connected to changing levels of estrogen, progesterone and serotonin hormones. Estrogen rises during the first half of the menstrual cycle and drops after ovulation and stays at a lower level in the second half. Progesterone increases in the second half of the cycle after ovulation and drops before the next period. Serotonin levels usually stay steady throuhout the cycle but in women with PMS, serotonin drops as estrogen drops. As serotonin is the hormone that boosts and stabilizes mood, this decrease can lead to PMS symptoms each month.
Typical physical and emotional symptoms:
- Breast tenderness
- Food cravings
- Muscle aches
- Swollen hands and feet
- Headache
- Fatigue
- Skin problems
- Abdominal pain & Bloating
- Mood swings
- Depression & Anxiety
- Crying spells
- Irritability
- Angry outbursts
- Having trouble focusing
- Confusion
- Sleep problems
- Changes in sexual desire
The list is long and can go on… What causes PMS is not known but it’s linked to changing hormones. Symptoms usually arise one to two weeks before the start of your period and return at the same time each month.
It’s common to experience a variety of symptoms that negatively impact your physical and emotional wellbeing. However they aren’t always predictable. The symptoms you experience in your twenties may be different from the ones you notice in your thirties and forties. They ususally disappear during pregnancy and after menopause.
There is a severe form of PMS called Premenstrual dysphoric disorder (PMDD) which effects around 2% of women who menstruate. The symptoms are much more intense, especially when it comes to emotional responses and mood. Women with PMDD are more likely to experience anger, severe depression and anxiety.
So what can be done to improve PMS?
For many women, lifestyle changes can help relieve PMS symptoms.
- Regular exercise. Not only is exercise a proven mood booster, it helps reduce stress and prevent chronic disease. Exercise increases your energy levels and with targeted exercise you can balance your hormones.
- Balanced diet. Include lots of fruits, vegetables, legumes, fibre and whole grains in your diet. Limit processed foods and saturated fats, but include healthy fats like omega-3s and omega-6s. These can be found in grass-fed meat as well as seafood. It’s important to including something from the sea at least once or twice a week. An alternative is an omega-3 source like fish oil.
- Supplements (vitamins and nutrients). Some vitamins and minerals are believed to help PMS, including vitamin B6 (for energy), vitamin D (for lifting mood) and magnesium (for headaches).
- Get sufficient sleep. In the days prior your period it’s important to get at least one hour more sleep than your usual. It helps with energy levels and mood, reduces irritability.
- Relaxation exercises. Practicing relaxation techniques can help you feel better, both emotionally and physically. Try deep breathing, meditation, massage, Tai chi, yoga, aromatherapy, music and art therapy.
Premenstrual syndrome is common, but it doesn’t mean that you have to tolerate the unpleasant symptoms it causes. Once you identify when it starts and how long it lasts, what aches and pains or mood changes happen in this period, you might be able to address them. With the right combination of lifestyle changes you can successfully fight your PMS symptoms.
How does the Aviva Method help with PMS?
Aviva Method teaches a set of exercises that help balance our hormones so symptoms of PMS ease or even disappear. The key is regularity. Our cycle repeats every 28 days (or around that) which means the hormonal changes are repeating too. In order to keep them balanbced you have to stick with the routine and practice two or three times a week.
You have the option for a longer or a shorter practice. It takes 30 minutes to complete the Simple Method, and only 15 minutes for the Short Method. You can also mix it with other forms of exercise such as yoga, tai-chi, or even moderate cardio exercise if you prefer. It will boost your energy levels and your mood with the benefits lasting beyond the exercise.
Sign up for the next workshop and begin your journey to a PMS-free life.