PMS - Understanding and Easing Premenstrual Syndrome

Premenstrual Syndrome (PMS) is a common experience among most women, affecting a significant portion of the female population. Typically occurring in the days leading up to menstruation, PMS is a complex interplay of hormonal fluctuations, neurotransmitter changes, and individual susceptibility.

Here are some common demographics, signs, symptoms, and natural remedies and lifestyle factors that can alleviate the challenges posed by PMS.

Demographics

PMS doesn't discriminate; it affects women of all ages, ethnicities, and socioeconomic backgrounds. While it is most common in women in their 20s and 30s, some may experience it earlier or later in life. The severity of symptoms varies, with some women experiencing mild discomfort and others grappling with more intense manifestations.

With the advent of physiological changes such as pregnancy and birth, going on and off birth control pills, or the onset of menopause, PMS may suddenly worsen, or improve. It can be consistent throughout life, or even change monthly.

Causes of PMS

PMS is a complex condition with many contributing factors. It's important to note that the interplay of these factors can vary among individuals, and not everyone will experience PMS in the same way. Here are some key factors that may contribute to the development of PMS:

1. Hormonal Fluctuations

Changes in hormone levels, particularly estrogen and progesterone, are thought to play a central role in PMS. The menstrual cycle involves a complex interplay of these hormones, and fluctuations during the luteal phase (the second half of the menstrual cycle) are believed to contribute to the development of PMS symptoms.

2. Neurotransmitter Changes

Fluctuations in neurotransmitters, such as serotonin, may influence mood and contribute to emotional symptoms associated with PMS. Serotonin levels tend to drop in the days leading up to menstruation, potentially leading to mood swings, irritability, and anxiety.

3. Genetic Factors

There may be a genetic predisposition to developing PMS. If a woman has a family history of PMS, she may be more likely to experience it herself. Mothers and daughters tend to have very similar hormonal patterns. So, if a mother had severe PMS, it’s highly likely here daughter will too, unfortunately.

4. Environmental and Lifestyle Factors

Certain environmental and lifestyle factors may worsen or contribute to PMS symptoms. High levels of stress, lack of exercise, poor diet, and insufficient sleep can all play a role in the severity of symptoms.

5. Psychological Factors

Psychological factors, such as stress, can have a significant impact on PMS symptoms. Stress can also worsen hormonal fluctuations and contribute to mood-related symptoms.

6. Nutritional Imbalances

Some studies suggest that nutritional factors may influence the development and severity of PMS. For example, deficiencies in certain vitamins and minerals, including B vitamins and magnesium, have been linked to PMS symptoms.

It's important to recognize that PMS is a highly individualized experience, and the combination of these factors can vary from person to person. Additionally, for some individuals, the symptoms of PMS may be severe enough to be classified as premenstrual dysphoric disorder (PMDD), a more severe form of PMS with significant emotional and physical symptoms. If PMS symptoms significantly impact daily life, it's advisable to seek medical advice for appropriate evaluation and management.

Signs and Symptoms

The signs and symptoms of PMS are diverse and can affect both physical and emotional well-being. Common physical symptoms include:

• Bloating (abdominal and all over)
• Breast tenderness
• Intense uterine cramps
• Headaches
• Fatigue
• Emotionally, mood swings, irritability, anxiety, and depression may surface. 

Solutions

Lifestyle Factors

Adopting a healthy lifestyle can play a crucial role in mitigating the impact of PMS.

• Regular exercise has been linked to improved mood and reduced PMS symptoms.
• Stress management techniques, such as mindfulness, yoga, or deep breathing exercises, can help regulate cortisol levels and alleviate emotional distress.
• Ensuring sufficient sleep is also vital, as disrupted sleep patterns can exacerbate PMS symptoms.

Natural Remedies

Working to balance out hormones is key for managing PMS symptoms.

First, it’s important to have a good understanding of what’s going on hormonally - looking at hormone levels leading up to menstruation can help determine which hormones are out of balance and which approach to take. We use a saliva test to look at estrogen and progesterone levels (the two main hormones involved in PMS) to understand if a woman is dealing with estrogen dominance, a condition of hormonal imbalance that can worsen and cause severe PMS. That being said, most PMS is due to the effects of estrogen excess. 

Magnesium and vitamin B6 are two nutrients that have been studied for their potential roles in alleviating symptoms associated with Premenstrual Syndrome (PMS).

Magnesium can help PMS in several ways:

• Muscle Relaxation: Magnesium is known for its muscle relaxant properties. Women experiencing PMS often report symptoms like muscle cramps and tension. Magnesium may help ease these symptoms by promoting muscle relaxation.
• Mood Regulation: Magnesium plays a role in neurotransmitter function, including serotonin, which is often associated with mood regulation. Some studies suggest that magnesium supplementation may help alleviate mood-related symptoms such as irritability and anxiety during the premenstrual phase.
• Fluid Balance: Magnesium may also help regulate fluid balance in the body, potentially reducing bloating and water retention, common symptoms of PMS.

Vitamin B6 (Pyridoxine) helps in these ways:

• Hormonal Balance: Vitamin B6 is involved in the synthesis of neurotransmitters, including serotonin. By influencing neurotransmitter activity, vitamin B6 may help regulate mood and alleviate symptoms such as irritability and depression associated with PMS.
• Progesterone Metabolism:  Some studies suggest that vitamin B6 may influence the metabolism of progesterone, a hormone that fluctuates during the menstrual cycle. Progesterone plays a role in the regulation of the menstrual cycle, and imbalances may contribute to PMS symptoms.
• Anti-inflammatory Effects: Vitamin B6 exhibits anti-inflammatory properties, which may help reduce inflammation and alleviate symptoms such as breast tenderness and pain. 

Additionally, obtaining these nutrients through a well-balanced diet is generally recommended. Foods rich in magnesium include leafy green vegetables, nuts, seeds, and whole grains. Good dietary sources of vitamin B6 include poultry, fish, bananas, potatoes, and fortified cereals.

Women’s Vitality was made for women who need support for the extreme imbalances brought about by the hormonal fluctuations of PMDD including painful cramping, mood imbalances, less interest in intimacy, and poor sleep.

One of the key ingredients in this formula is Chasteberry (Vitex Agnus-Castus); a popular herbal remedy for PMS. It's believed to work by regulating hormones, particularly by increasing the production of progesterone and reducing the effects of excess estrogen, which can contribute to PMS symptoms. Some potential benefits of chasteberry for PMS include mood stabilization (reduce mood swings, irritability and anxiety) and reduction of physical symptoms like breast tenderness, bloating and headaches.

Indolplex with DIM (Diindolylmethane) is a stable, bioavailable nutrient that helps with healthy estrogen metabolism in women. It works to shift the metabolism of estrogen toward healthier forms of estrogen, reducing symptoms of estrogen dominance and risk of cancer. 

Calcium D Glucarate assists in detoxification of environmental toxins and works well in removing excess estrogens in the body in conditions of estrogen dominance and hormone imbalance.

Pure Omega-3 Fish Oil contain the omega-3 fats that are vital in helping maintain a healthy insulin response, support the body’s production of anti-inflammatory compounds, and benefit the heart, brain, joints, muscles and even mood.

Check out our Female Hormone Balance bundle for all three of these PMS-relieving remedies.  

PMS is a common and often challenging part of the menstrual cycle. By incorporating natural remedies and adopting a healthy lifestyle, many symptoms of PMS can be alleviated or at least decreased - living in pain each month is beyond debilitating. Smoothing out the hormonal fluctuations that cause PMS is an important place to start.