YOUR GUIDE TO PMS
(Appripriate for ages 11+)
Premenstrual Syndrome (also known as PMS) is our body's response to our hormones changing. After we ovulate (when our eggs cycle through our body), if we don’t get pregnant our estrogen and progesterone levels significantly drop, which then causes PMS! Some experts also believe that serotonin and norepinephrine (our happy chemicals) lead to changes in mood).
Common PMS symptoms may include (but are not limited to):
- Changes in mood
- Changes in appetite
- Changes in sleep patterns
- Difficulty concentrating
- Acne
- Diarrhea
- Constipation
- Sore breast
- Cramping
- Bloating
- Headaches
- Back and muscle pain
- Unusual sensitivity to light or sound
- Clumsiness
- Cravings
PMS can be pretty bad….however there are ways we can manage our symptoms! The first way is keeping track of your cycle. Our body's menstrual cycle is brown down into a 28 day cycle with four phases. The phases break down into the following:
- Menstrual phase: Days 1–5
- Follicular phase: Days 6–13
- Ovulation: Days 14–16
- Luteal phase: Days 16–28
The luteal phase is when we get PMS symptoms so make sure to keep track! You can always download apps to help such as Clue, Flo, and our personal favorite MagicGirl. Besides tracking, taking simple proactive steps such as eating a balanced diet, exercising, getting your full 8 hours, and just relaxing will make a huge difference. Medical supplements can also be useful to help with period symptoms. Taking vitamin B6 for energy, iron to help maintain your blood cell count, vitamin D or chasteberry to help control your mood, magnesium for PMS headaches, and essential fatty acids to help relieve symptoms overall. If your symptoms are severe, taking certain over the counter medicine such as Midol will help relieve period cramps, headaches, and bloating.
It is important to understand that PMS should not be severe! If your symptoms start a week or two before your period and your symptoms seem to be severe (such as causing mood swings, panic attacks, severe anxiety or irritability, and unbearable cramps/bloating) see your doctor for treatment. This may be due to a condition called Premenstrual dysphoric disorder which just means your body is more sensitive to the hormonal changes your body goes through during its luteal phase.