Premenstrual syndrome (PMS) – or even premenstrual dysphoric disorder/premenstrual tension – is a topic that affects the lives of many women, often in silence but with a great impact on everyday life. This article aims to explore the nature of PMS, its symptoms, underlying causes and strategies for managing it. In fact, understanding PMS is the first step in addressing and improving the quality of life of those who suffer from it.
Specifically, premenstrual syndrome is a condition that impacts approximately 20-50% of women of childbearing age, with 5% of these experiencing a severe form of premenstrual syndrome called premenstrual dysphoric disorder. It is made up of a set of physical and emotional symptoms that manifest themselves during the luteal phase of the cycle, i.e. the days between ovulation and the arrival of menstruation. These symptoms can be mild or intense, and tend to disappear with the onset of menstrual flow. The causes can be of various types, and include hormonal fluctuations, chemical changes in the brain, such as those linked to serotonin, and physical factors such as water-salt balance and vitamin deficiencies. It is important to recognize these symptoms in order to better understand your body and seek strategies to manage this condition.
In fact, recognizing the symptoms of premenstrual syndrome is the first step towards managing personal well-being on those particular days of the month. More specifically, physical symptoms may include breast pain, abdominal swelling, headaches, fatigue, and weight changes due to water retention. Emotionally, you may experience mood swings, anxiety, tension, crying fits, and changes in appetite or sleep. These are symptoms that can affect not only your personal life but also your social and working life. For this reason, keeping a diary of symptoms can help to identify them and possibly discuss them with a healthcare professional, in order to find together the most suitable strategies to manage this phase of the cycle.
Contributing factors
Premenstrual syndrome represents a fixed presence, or – if we want to define it that way – a real monthly companion for many women, bringing with it a series of symptoms that can influence physical and emotional well-being. The causes of this syndrome can be various and often intertwined: some researchers have suggested that fluctuations in estrogen and progesterone could influence serotonin, a neurotransmitter that contributes to the feeling of happiness and mental well-being. This can lead to mood changes, anxiety and even depressive symptoms. Furthermore, the metabolism of progesterone (a hormone linked to the menstrual cycle, also essential for maintaining pregnancy) may undergo changes that lead to PMS symptoms. There are also those who highlight an alteration in the body’s salt and water balance, with a reduction in substances such as magnesium, and those who consider the importance of vitamin factors. You should also remember that every woman is unique, and what contributes to PMS can vary from person to person.
Impact on mental health
As previously mentioned, PMS is not just a physical experience, as it also has a significant impact on mental health: in the days preceding menstruation, many women experience emotional and psychological changes. This may include anxiety, irritability, mood swings, sadness, or depressive symptoms; these are symptoms that occur due to hormonal fluctuations that affect neurotransmitters in the brain, such as serotonin, which is closely linked to our mood. It is important to recognize and validate these signals as part of the premenstrual experience, without denying, minimizing or ignoring them.
However, the emotional repercussions of PMS can range from mild to severe and can profoundly affect daily life, in some cases leading to difficulties in interpersonal relationships or in managing work activities. Furthermore, in cases where there is also a tendency to isolation and a reduced ability to concentrate, even simple daily life routines become challenging. It is essential to offer support and understanding to those going through this phase, remembering that these symptoms are temporary and linked to a biological process. It’s also essential to recognize that PMS-related anxiety and depression are real and deserve attention—strategies such as self-care, therapy, physical activity, and nutrition can help manage these symptoms.
Diagnosis and monitoring
The path to PMS diagnosis
When the days leading up to your period become an obstacle, with symptoms recurring and affecting your quality of life, it may be time to explore the possibility of PMS. The path to diagnosis begins with awareness and recognition of one’s symptoms; for this reason, keeping a symptom diary appears to be of great importance, as it is a powerful tool in understanding one’s body and its reactions. Daily noting any physical or emotional changes, their intensity and duration, helps to recognize patterns and trigger stimuli. This information is precious not only for those who suffer from it, but also for the treating doctor, who will be able to use it to personalize the treatment path.
Management and treatment
When talking about PMS, it is essential to consider that each person is unique and what works for one may not be effective for another. However, there are some self-management strategies that can help mitigate symptoms: Regular physical activity, such as walking, swimming or yoga, can help reduce stress and improve overall well-being. It is also useful to pay attention to your diet, reducing salt, sugar and caffeine, and increasing your water intake, just as integrating magnesium and B vitamins into your diet can also be beneficial. Finally, practicing relaxation and stress management techniques can make a big difference in this condition.
For those looking for support beyond self-management, there are several medical treatments and natural alternatives for PMS. In some cases, the gynecologist may prescribe the intake of drugs such as the contraceptive pill, which regulates hormonal fluctuations; supplements based on magnesium or vitamin E may then be suggested, which have shown benefits in controlling symptoms. Among the natural alternatives, remedies such as chasteberry, gingko biloba and evening primrose oil stand out, known for their balancing properties. It is important to remember to always consult a healthcare professional before undertaking any treatment, to ensure that it is suitable for your needs and does not interfere with any other conditions or ongoing therapies.
Lifestyle and well-being
When talking about premenstrual syndrome, it is important to know that small lifestyle changes can make a big difference: a balanced diet, which favors an adequate intake of water, the reduction of salt, alcohol and caffeine, and the inclusion of foods rich in magnesium and calcium, can help manage the symptoms. Additionally, regular physical activity, such as walking or practicing yoga, helps improve mood and reduce stress. Finally, dedicating time to relaxation and relaxation techniques can help counteract tension and anxiety.
All this highlights how lifestyle can play a fundamental role in managing the symptoms of premenstrual syndrome. Indeed, it has been observed that healthy practices such as controlled eating (Oboza et al., 2024), moderate physical exercise (Ayyub et al., 2024) and relaxation can positively influence well-being during the luteal phase of the menstrual cycle. For example, maintaining adequate hydration and consuming foods rich in vitamins and minerals can help balance hormonal fluctuations and reduce bloating. Physical activity, in addition to being an excellent ally for physical well-being, can also improve mood and fight depression linked to PMS. Additionally, stress management strategies, such as meditation or mindfulness, can help maintain emotional balance.
Psychological support
When we talk about premenstrual syndrome it is important to underline that psychological support can play a fundamental role. Therapy offers a safe and welcoming space within which it is possible to explore and understand the emotional and behavioral changes that occur in this phase of the cycle. A mental health professional can help develop personalized strategies for managing the anxiety, mood swings, and tension often associated with PMS; through therapy it is possible to learn to recognize one’s own patterns, to manage emotions in a constructive way and to maintain a more stable balance in daily life.
This is also because in the context of PMS, coping strategies are essential to navigate the most difficult days with greater serenity; these may include:
- Relaxation techniques such as deep breathing or meditation.
- Regular physical activity to help regulate mood and energy.
- A balanced diet that supports physical and mental well-being.
- Creating a social support network by sharing your experiences with friends or support groups.
Empathic communication, both with yourself and others, is also crucial: listening and acknowledging your emotional needs without judgment can improve the quality of interpersonal relationships, just as talking openly about your experiences with PMS can also help reduce stigma and promote greater understanding.
Conclusions
When we talk about premenstrual syndrome, it is essential to recognize that it is not just a set of physical symptoms, but also psychological experiences that can profoundly affect the lives of those who suffer from it. These symptoms, which emerge in the days preceding the menstrual cycle, can range from mild to very intense, affecting emotional well-being, interpersonal relationships and daily activities. It is important not to minimize these signals, but to listen to them with attention and understanding. On the path to wellness and management of PMS, empathy and understanding are valuable allies. Feeling listened to and accepted without judgment is a crucial step for those experiencing this condition and at Evidence Network we firmly believe in the value of psychological support, which can offer personalized strategies to address the symptoms and improve the quality of life.
