Do you dread your monthly period?
Do you look at your calendar and feel a chill when you see the red crosses you've marked for your period? Or maybe it takes you by suprise every month. Premenstrual symptoms are common. Lots of women experience some kind of physical or emotional symptoms in the week leading up to their period, and often they continue during the actual period. These can include feelings of irritability or bursting into tears with minor triggers, headaches and breast pain. Some women say they feel more tired than usual, or crave foods like pasta or bread. Cramps and and 'period pain' signal your period is on its way and often by the second day, most of these symptoms have settled down.
Women are often told by their healthcare professional that this is all part of being a women, but wouldn't it be great if it wasn't! The exact reason for premenstrual symptoms isn't totally clear - it's a work in progress and luckily more research is being done now. What scientists do know is that the natural changes in hormone levels throughout the cycle have an effect on the nervous system and this is why some women get more intense mood symptoms before their period. Oestrogen levels spike around ovulation and then decline during the luteal phase (unless pregnancy happens). Progesterone has a different role and levels will begin to increase after ovulation. In fact, progesterone is known for its calming effects on the nervous system for most women. Both of these hormones interact with neurotransmitters that communicate with the nervous system. These include GABA and Serotonin which are key for regulating mood, sleep and appetite. Serotonin also helps with pain perception, and that's why some women feel more aches and pain before their period.
Premenstrual symptoms are lumped together and called PMS. For some women, the symptoms are so severe that they interfere with their relationships, work/study and social lives, and this has now been given a separate diagnosis of Premenstrual Dysphoric Disorder (PMDD). Like PMS, the symptoms are cyclical and generally start about a week before the period. They can include extreme anxiety and/or depression, insomnia and reduced energy as well as gut symptoms including bloating, and constipation. Mainstream medical treatment often includes antidepressants to relieve the anxiety and low mood, and 'The Pill' to reduce the fluctuations in hormones over the cycle.
Some women don't get any PMS symptoms, but have cramping, pain and heavy bleeding once their period arrives. Pain and heavy bleeding are caused by increased inflammation, and diet and lifestyle can play a role in this with highly processed foods being associated with worse symptoms. Stress management has been found to improve symptoms, with activities such as guided meditation, yoga and deep breathing helping to balance cortisol levels and regulate the nervous system. Many women often report sleep issues in the week leading up to their period, and this is thought to be related to the changes in hormones and how they interact with GABA and serotonin.
Naturopathic treatment for PMS focuses on reducing physical symptoms such as breast pain, bloating and headaches, and improving mood, energy and sleep. There is a big focus on diet, and increasing the intake of foods that can help such as fresh vegetables, healthy fats and good sources of protein to help regulate energy and balance blood glucose. Stress management is vital to manage cortisol production and reduce inflammation, with activities such as meditation and yoga showing positive results.
Nutrients that have been shown to help include magnesium, Vitamin B6 and calcium. In a recent study, calcium was given to women in the luteal phase of their cycle for the treatment of breast pain.
Taking a holistic view to health and wellbeing produces the best results in the treatment of PMS. This means improving diet and lifestyle throughout the cycle and for the longterm, because healthy cycles and periods can be viewed as a reflection of general health.
If you would like more information about PMS or PMDD please head over to my website to book a consultation. None of these symptoms are part of normal menstruation and you should not feel that you have to live with them.