Health

A Revealing Insight into Menstrual Side Effects Often Ignored by Women

7. What Are the Risk Factors of PMS? Just like any other syndrome, PMS also has a set of risk factors that every woman must be… Trista - January 12, 2020

Men and women are biologically different human beings. Everyone goes through a phase of transition in their body that might affect them physically and mentally. When it comes to women, they have a lot to deal with. From menstruation to pregnancy, a woman has to go through some biological events in their life. Women need to deal with many issues on a daily basis, whether it is physical or mental.

Menstruation is one such biological occurrence that starts when girls hit puberty. There are plenty of problems that come with menstruation. Whether it is physical discomfort or mental distress, women have to juggle plenty of issues when they walk toward adolescence.

Females go through puberty, experiencing menstruation. Shutterstock

1. Congrats — It’s a Girl!

Be it girls or boys, everyone tends to witness some changes in their body when they hit puberty. Girls see that change through menstruation. It is a biological process of cleansing the uterus wherein the blood and tissues from your uterus wall come out through the vagina. Menstruation makes women capable of reproduction. It is a monthly process that lasts anywhere from three to seven days process.

As mentioned earlier, there are plenty of problems related to pre and post-menstruation that women have to deal with. In this article, we will learn more about premenstrual syndrome, its symptoms, and how home remedies can help in steering clear from such discomforting symptoms.

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Females begin menstruation during puberty, which is anywhere from 10 to 14 years old. Shutterstock

2. What Is Menstruation?

Menstruation is a natural process that occurred in a woman’s body where their uterus lining, including blood and tissues, sheds and comes out of the vagina. It is a discomforting situation that includes cramps, mood swings, and pain. Having a period is a monthly occurrence that generally lasts up to five days. But, it differs from person to person.

Menstruation happens when girls hit puberty. The average age of a girl when she has her period is twelve or thirteen years. The pain and cramps are often discomforting to the extent that only medicines can dampen the symptoms.

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3. What Are the Symptoms of Menstruation?

While mild pains and cramps are regular during menstruation as it involves bleeding, there are some other symptoms as well that can be quite discomforting. Most women find these symptoms annoying which can bring changes to their mental health.

Every woman experiences the symptoms of menstruation starting from day one of the period. There are hundreds of different symptoms associated with menstruation, and they tend to change over time with the changes in the body. These changes that occur in the physical and mental state of women are known as premenstrual syndrome, popularly known as PMS.

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Some women are affected by PMS before their period starts for the month. Shutterstock

4. What is PMS (Premenstrual Syndrome)?

You would probably get some signs when you are about to have your period. And every woman has their own set of problems related to PMS. It is a series of physiological and psychological changes in a woman that occurs before having periods. While the exact causes of PMS are still unknown, it is believed that it occurs when sex hormones interact with brain chemicals. It is a condition when the woman’s physical health, emotions, and moods witness some drastic changes before or during their menstrual cycle.

Premenstrual syndrome is a natural condition that affects more than 90% of women. While some symptoms are commonly evident, others might require an extensive diagnosis from the doctor. PMS is considered under the category of disorders, but it is actually quite different from it. Generally, the symptoms of PMS start five to eleven days before the menstrual cycle and go on until the menstruation begins and ends.

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It is important to understand the causes of PMS if you deal with it yourself. Shutterstock

5. What Causes PMS?

Premenstrual syndrome is often looked at as an enigma as it involves a wide range of symptoms that are often hard to diagnose. As mentioned earlier, the actual causes are not yet cleared; it is anticipated that it occurs due to the hormonal reaction. Several studies and research have been conducted to frame out the purposes of PMS. None of the found theories goes well with PMS, and the scientific treatment for PMS lacks a firm scientific base.

The majority of evidence shows that PMS occurs due to the interaction between sex hormones and brain chemicals that can lead to hormonal changes in the body. PMS is not related to any personality factor that determines the intensity of the symptoms. People often associate PMS with a personality trait, but the truth is that every woman goes through PMS. It’s just that some have severe, while others have mild symptoms. PMS symptoms are amplified when the levels of estrogen and progesterone increase during certain days of the month. It can create some physical and mental changes in menstruating women.

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A lot of women deal with this issue. Shutterstock

6. How Common is PMS?

90% of menstruating women experience PMS at some time in their life. The symptoms and incidents of PMS are usually overestimated by even women who go through physical and emotional changes.

According to research, significant PMS symptom occurs in 20% to 30% of women in the world. Out of which, some are not even aware that they are going through the phase of PMS. The duration of PMS differs from person to person. While many women experience it for only a few days, others might deal with it much longer.

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There are multiple factors associated with PMS.

7. What Are the Risk Factors of PMS?

Just like any other syndrome, PMS also has a set of risk factors that every woman must be aware of. PMS should not be taken lightly and overlooked as the general menstruation symptoms. It can take a severe turn when neglected the symptoms.

The risk factor is everything that can make you more vulnerable to sickness; in the case of PMS, all the risk factors can bring you close to the discomforting symptoms of PMS. Take a look at the common risk factors of PMS that you must be acquainted with in order to detect the chances of developing PMS.

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Symptoms can be hereditary. Shutterstock

8. Family History

The heredity of PMS can be a significant risk surrounding you. If your family has a prior history of PMS, whether your mother or grandmother, then it is most likely that you will also witness the symptoms of PMS at a certain age.

DNA plays a significant role in transferring all the significant syndromes. Check whether your family has a PMS history and get yourself diagnosed at the right time to determine your PMS.

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Symptoms can get worse over time. Shutterstock

9. Age

Age is another deciding factor of PMS. It doesn’t occur to a girl that has recently hit her puberty and got her periods. PMs are generally common to women in their 30s. It is when the symptoms of menstruation get worse. Hence, it is essential to remain vigilant about your body changes during the 30s to detect whether you are experiencing PMS.

It is necessary to understand that when you enter your 30s, your body tends to go through plenty of changes, and it is hard to filter out those associated with PMS. Doctors recommend that seeking medical attention and diagnosing the symptoms of PMs in the thirties is the right way to go about it.

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Increase blood flow throughout your body. Shutterstock

10. Lack of Physical Activity

With age, our physical activity also tends to decrease. And a sedentary lifestyle can lead to PMS. When your body remains physically active, all the functions work correctly, which reduces the chances of PMS to an extent. Lack of exercise can increase the chances of PMS.

As age is one of the significant risk factors of PMS, it is essential to keep your body physically active in your 30s to steer clear from the chances of PMS and its discomforting symptoms. Engage in any physical activity to keep yourself away from the possibilities of PMS.

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Stress affects the major organs. Shutterstock

11. Stress Related to PMS

Everyone has anxiety, whether in their personal or professional life; everyone goes through stress. When pressure starts to take a toll on your life, it directly affects your physical and mental health. Stress can be a significant cause of PMS.

As PMS occurs when sex hormones react with brain chemicals, stress can work as a trigger for such hormonal reactions and lead to the symptoms of PMS. It is advised to avoid stress as much as possible to prevent the possibility of PMS. Pressure can be a welcoming aisle for PMS, so try to avoid it as much as possible after a certain age.

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Junk food isn’t great for your symptoms. Shutterstock

12. A Low Nutrient Diet

As it is said that you are what you eat, your diet plays a significant role in deciding what happens in your body. It is essential to adopt a healthy diet that promotes your physical and mental well-being. A diet that is low in vitamin B6, calcium, or magnesium can increase the chances of PMS. Calcium, vitamin B6, and magnesium are essential nutrients that help in coping with menstrual discomfort, and lagging behind such nutrients can cost you more pain in the form of PMS.

It is vital to increase the intake of food that comprises all the healthy nutrients to steer clear from PMS. You would not want to suffer the annoying and irritating symptoms of PMS. Prepare a nutritious diet for yourself or seek assistance from your dietician to get your anti-PMS food ready.

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Too much coffee isn’t great overall. Shutterstock

13. Lots of Caffeine

Caffeine has both positive and negative impacts on our body. Consuming caffeine in a moderate amount will never affect your body adversely, but excessive consumption of caffeine can bring several negative changes in your physiological and psychological health. High caffeine intake is directly related to the possibility of PMS.

Yes, when you consume a high concentration of caffeine, it reacts with your brain chemicals that further stimulate the chances of PMS. Hence, it is advised to consume caffeine in a balanced or try to avoid it after a certain age to reduce the chances of having PMS. Whether you agree or not, PMS is caused due to the reaction between sex hormones and brain chemicals, and it is evident that caffeine directly hits the brain chemicals.

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Addiction will make it harder to deal with your symptoms. Shutterstock

14. Substance Abuse

Substance abuse, like the consumption of drugs and other addictive substances, is evidently harmful to health. It is proven that substance abuse can be a big reason for developing PMS. Just like the effects of caffeine, drugs tend to impact your brain cells. It starts reacting with brain chemicals and further triggers the possibility of PMS.

Hence, it is best to avoid medications to steer clear from substance abuse to stay away from the chances of developing PMS. It doesn’t take much to say no to drugs and other addictive substances, and it can bring a miraculous difference to your life. If you don’t want to captivate your mental and physical health in the wrath of PMS, it is advised to steer clear from addictive substances.

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These types of events place more stress on your body. Shutterstock

15. Emotional Trauma

It is entirely reasonable to go through emotional trauma, but some negatives follow such trauma. There are plenty of troubles that can be caused due to your emotional trauma, and one such annoying concern is emotional trauma. Yes, your emotional baggage and the trauma following it can be a big reason for your PMS.

Scientists have proven that emotional instability can lead to PMS as it directly reacts with brain function and promotes the chances of developing PMS. While there are no scientifically proven cures for emotional trauma, it is advised to stay away from things and incidents that can trigger your emotional trauma.

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Take care of your mental health. Shutterstock

16. Depression

Depression is another form of stress in much severe way. If you have been depressed lately or generally get depressed due to the slightest reasons, then you are more likely to develop PMS. Depression is directly related to PMS, and it can make your situation even worse.

If there’s anything that can be done to tame the symptoms of PMS and steer clear of its wrath is to minimize the chances of going into depression. Your depression can trigger your PMS. Even if you already have PMS, depression can make the symptoms worse for you. Hence, it is advised to keep yourself as much away as possible from the depression to stay away from severe symptoms of PMS. It is essential to keep your mental health at the check and keep your PMS at bay.

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You can discuss these issues with your doctor.

17. What Are the Symptoms of PMS?

There are plenty of symptoms and early signs that indicate the development of PMS. Women often neglect theses signs as most of them are common during menstruation and slightly bearable. If you ignore the signs your body is giving to you during and before your menstruation cycle, then you must start paying attention to them as there might be chances that you have PMS. It is essential to remain vigilant about the common symptoms of PMS so that you can deploy necessary treatment to dampen the symptoms and ease the discomfort.

Before getting into the symptoms, it is crucial to understand that PMS symptoms are different from early pregnancy symptoms. Generally, the symptoms of PMS and pregnancy are deemed as similar because both are caused due to hormonal changes. If you are not able to differentiate whether you are experiencing PMS or early pregnancy symptoms, it is advised to seek assistance from a doctor and get yourself diagnosed. Either diagnose your PMS or get your pregnancy tested. Let’s take a look at the symptoms of PMS.

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18. Headache and Migraine

Getting headaches not only hurt, but they can be frustrating. Why? Because it can be difficult to determine the cause. It might be a number of reasons your head hurts from a tight ponytail to lack of water. The culprit might also be PMS.

Headaches can be frequent during your menstrual cycles as the pain and discomfort might make you uneasy. But, if you are experiencing extreme headaches and events of migraines, then it’s time to get yourself checked for PMS. It can grow into severe trouble if you don’t recognize it at the early stage.

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Feeling gassy all the time isn’t great. Shutterstock

19. Bloating in the Abdomen

You might experience this symptom at other times of the month, depending on what you eat. However, your abdomen will be the most affected during the PMS.

Bloating in the stomach is one of the significant symptoms of PMS that you must never ignore ever. If bloating has become extreme to the extent that it has started giving you severe pain, there are chances that you might be going through PMS.

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See a doctor if the pain becomes debilitating. Shutterstock

20. Cramps

If you have never dealt with period cramps, you are a lucky person. They can be quite painful, to say the least. Period cramps are normal, it happens because your uterus wall is shedding, and it will cause you an uncomfortable feeling.

But, if your cramps are becoming unbearable, then you should not ignore it. Take your abdominal cramps seriously and address them. Seek medical attention if pains are taking a toll on your healthy life.

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Cramps can affect the function of your lower intestine and colon. Shutterstock

21. Diarrhea or Constipation

Here is another common symptom of not only PMS, but other typical health ailments, too. Just another reason why you might not recognize it during PMS.

A majority of women witness incidents of constipation during their menstruation cycle. If you have been experiencing diarrhea or constipation before or during your periods, don’t consider them healthy and for medical advice and determine whether they are the signs of PMS.

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Hormones affect your joints and muscles. Shutterstock

22. Joint Pain

When menstruation starts, your whole body tends to experience change, and often, those changes and annoying and painful. Joint aches are common symptoms of PMS. During or before your menstruation cycle, you might feel joint pain, making you uncomfortable.

Taking medicines for pain is not the right solution or it. Ensure that your joint pain is the symptom of PMS and take necessary action against your PMS rather than the joint pain.

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It can be harder to fall asleep during that time of the month. Shutterstock

23. Lack of Sleep and Exaggerated Mood Swings

While mood swings are a part of the menstruation cycle. It can get inflated when you have PMS. You can experience a roller coaster ride of emotion when you are going through PMS. If you are also experiencing such changes, then you can conclude that you have PMS.

Your sleep will be directly affected when you are going through PMS. If you are getting less or no sleep during your menstruation, then probably you might have PMS.

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Tender breasts can be annoying. Shutterstock

24. Breast Swelling

This symptom is frequent in women and can trigger different reactions. Breast swelling and tenderness is an early sign of pregnancy. It might also include some type of lump. However, it is probably just PMS.

Many women witness changes in their breasts during their menstruation. These breast changes can be observed differently in different people. In some people, it can be experienced as swelling, soreness, or tenderness.

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Your body wants certain foods when you’re PMSing. Shutterstock

25. Nausea, Food Cravings and Change in Appetite

Whether you are eating a lot more before your period, much less, or not keeping anything down, you can thank PMS for those symptoms. When you are going through PMS, your eating habits also tend to change drastically.

You would crave things that you otherwise dislike and experience a change in your appetite. Nausea: Not considered as the common symptom of PMS, nausea is slightly less popular sign that indicates that you have PMS.

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It feels like everything is spinning out of control. Shutterstock

26. Tension and Anxiety

If you already experience anxiety, it might be increased during PMS. Stress and anxiety are other common symptoms of PMS. You will start having anxiety about every little thing that is happening in your life.

You will notice that it generally occurs around your menstrual cycle. If you have been experiencing such changes in your mental health, then there are chances that you are going through PMS.

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You just don’t want to deal with the world right now. Shutterstock

27. Social Withdrawal

When you are going through PMS, you will start withdrawing yourself from the crowd and avoid social interactions as much as possible. If you tend to witness some changes in your social life during menstruation, then you should probably confirm whether you have PMS or not.

Never neglect your social awkwardness, especially when it happens around your menstruation cycle. Maybe you are just more of an introvert or perhaps you just need to get back out there and have some fun.

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You can decrease the severity of PMS symptoms. Shutterstock

28. Natural Remedies For PMS

Once you have determined your symptoms for PMS, there are plenty of ways through which you can probably treat your PMs or at least decrease its severity. Trying natural ways is always a better and beneficial way to handle your PMS.

Continue for some of the natural remedies that include some of the easiest ways to manage your PMS. Go through the list and pick the ideal solution for your PMS problem. Make sure first to check how your body is reacting to the remedy before making it a routine.

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Add complex carbohydrates in the diet. Shutterstock

29. Increase Complex Carbohydrates

Are you trying to eat everything in sight during PMS? Focus your cravings on something specific that will actually help ease your symptoms. Your diet can bring significant changes to your PMS condition. Nutritionists advise that including complex carbs in your diet can help in taming down your PMS symptoms.

Food items such as whole grains, brown rice, beans, and lentils are a high source of complex carbohydrates. Salmon and spinach are also great to increase complex carbs in your diet.

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Say no to fat and caffeine. Shutterstock

30. Reduce Fat, Sugar, Salt, and Caffeine

Anything that is done in excess can be harmful to your health. It is quite evident that fat, sugar, salt, and caffeine impart some negative impact on your body when consumed excessively. Caffeine is also one of the significant risk factors of PMS. Hence, it is advised to cut short on sugar, salt and caffeine as much as possible.

This natural remedy for PMS symptoms might be easier said than done, especially since you experiencing unusually strong cravings. However, if it helps reduce painful cramps, it is totally worth it, right?

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Eat smaller, but multiple meals. Shutterstock

31. Break Your Meal Routine

It is vital to break your meals into smaller sections rather than eating the big ones. Eating frequently can stabilize your blood sugar levels and improve your appetite as well. Hence, it is advised to divide your meal routine into small sections to treat your PMS issue.

Try some meal-prepping ideas so you can plan ahead and avoid a mood swing in the middle of a hangry episode. You will thank us later!

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Physical activities will help in treating PMS. Shutterstock

32. Try Aerobic Exercise

A little bit of basic exercise is great for anyone. Remaining physically active is the best way to manage your PMS issue. There are plenty of physical exercises that you can engage in, and aerobics is one of the most productive activities.

Enroll in aerobics classes and make it a part of your routine to make the situation better. It has also been found that aerobics helps in making your muscles flexible, allowing you to cope with menstrual cramps.

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Love your bed for at least eight hours every night. Shutterstock

33. Get a Full Eight Hours of Sleep

You could probably use more sleep, right? Whether it is going to bed earlier, or getting a nap in during the day, your beauty rest is important. It would be best if you never ignored your sleep. It is essential to complete your rest and get a good night’s sleep of straight hours, nothing less, and nothing more.

A night of sound sleep helps in rejuvenating your senses and waking up fresh. So, make sure that you get eight hours of sleep daily without any compromise.

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Supplements can help in filling up the need for essential nutrients. Shutterstock

34. Take Your Supplements

It is essential to fill your body with essential nutrients that are known to treat PMS. Vitamins, calcium, and magnesium are some of the prominent nutrients that your body requires to fight PMS.

You can either increase the intake of food that contains these nutrients and go for natural supplements to get the right dosage. You can even consult your doctor before taking any supplements or making any significant changes in your diet.

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Good gut health is essential for healthy living. Shutterstock.

35. Check Your Digestion

Your bowel health also speaks a lot about your PMS situation. Excess estrogen is excreted through the bowels. Hence, it is essential to check your digestion. You must have two to three bowel movements every day to keep your metabolism active.

Healthy digestion is a great way to treat PMS. Excretion of estrogen is essential to keep your hormonal balance. Make sure your bowel movements are healthy and active. If not, consult your doctor to treat your bowel health.

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Omega-3 fatty acids will help during that time of the month. Shutterstock

36. Befriend the Omega-3 Fats

It is a proven fact that omega-3 fatty acids are useful for treating PMS symptoms. Your body will love the omega-3 fat content, so it is essential to increase the consumption of food items that are a high source of omega-3 fatty acids.

It helps in taming down depression, anxiety, bloating, headache, tender breaks, and other severe symptoms of PMS. Fishes are a high source of omega-3 fatty acids, so you can probably increase their consumption to treat your PMS.

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Meditation is the key to a happy mind, body, and soul. Shutterstock

37. Engage in Meditation

When you are suffering from PMS, it is essential to keep your mental health stable. There are plenty of ways through which you can probably rejuvenate your senses, and meditation is one of those effective methods.

Meditation is known to bring significant changes in your mental health. It is proven to ease your stress, increase self-control, reduce anxiety, and tame down the probability of depression. Wake up early in the morning, go out, meditate for at least 15-30 minutes in the fresh air.

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Water is an excellent solution to many health problems. Shutterstock

38. Keep Yourself Hydrated

Drinking water is always good for your health, but it can be great for your PMS condition. Drink lots of water throughout the day and keep your body hydrated to steer clear from the discomforting symptoms of PMS.

Drinking water is also beneficial to treat PMS cramps that can even get severe. Filling your body with fluid is great to dampen the symptoms of your PMS. Drink at least 6 to 8 glasses of water throughout the day to keep the fluids running in your body. You can also try chamomile tea, which is highly beneficial for PMS cramps. It contains all the essential antioxidants and flavonoids that are effective for your PMS symptoms.

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Have you ever tried pycnogenol for PMS? Shutterstock

39. Pycnogenol For Your PMS

A plant extract from the maritime pine tree, pycnogenol, is grown in the northwestern region of France. It contains several potent antioxidant compounds that are essential to treat PMS symptoms. There are plenty of supplements as well that contains the extracts of pycnogenol and works excellently for taming down PMS symptoms.

Those who deal with severe PMS pain should this pine tree extract to find relief from the discomforting pain. You can either add the extract to your water to create a pycnogenol detox water or buy the supplement to consume it as a medicine. Either way, pycnogenol is a great way to keep your PMS discomfort at bay. Try to take small doses at first to see how your body reacts to it.

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Menstruation is just a part of becoming a woman — and not being pregnant. Shutterstock

40. Women Can Stay Strong Through PMS

We cannot deny the fact that women go through a lot, whether it is physically or mentally. Menstruation is one such biological occurrence that happens when girls hit puberty. It is a process of cleansing the uterus, wherein the uterus wall is shredded every month and comes out of the vagina. Menstruation is a discomforting phenomenon that brings pain and trouble to women. One such concern is PMS (premenstrual syndrome).

Changes in your body before or during the menstrual cycle are known as premenstrual syndrome. There are plenty of symptoms that indicate you have PMS. It is essential never to ignore such symptoms and signs that your body is giving. Though there are several medications and treatments for PMS, it is always suitable for organic ways to treat PMS. Going natural is a great way to treat PMS without having any side effects on your body. The above-mentioned were some of the great natural remedies and organic things you can do to ease your PMS discomfort. Pick your ideal method and see what difference it brings to your PMS-dominated body. Try to consult your gynecologist before trying any new way of treating PMS, as you would not want to impact your body adversely.

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