By Dr. Bharti Attili
If you’ve ever felt overwhelmed by physical discomfort or emotional ups and downs before your period, you’re not alone. Premenstrual Syndrome (PMS) and Premenstrual Dysphoric Disorder (PMDD) affect many women. This blog explores what these conditions are, why they happen, and how to find relief through both medical and natural approaches.
What Causes PMS and PMDD?
PMS and PMDD typically occur in the days leading up to a period and resolve once the period begins. These symptoms are primarily due to sensitivity to progesterone, a hormone that fluctuates during the luteal phase—the time after ovulation but before your period starts. Alongside progesterone, estrogen levels also shift, contributing to issues like bloating, breast soreness, or mood swings. In PMDD, serotonin—a brain chemical that regulates mood—may not function effectively, intensifying emotional symptoms like irritability or sadness.
How Are PMS and PMDD Diagnosed?
Diagnosing PMS or PMDD involves tracking when symptoms appear and how severe they become. With PMS, you might notice milder issues like tiredness or irritability in the days before your period, which ease once it starts. PMDD brings more serious challenges, such as anxiety or depression, that disrupt daily life and also fade with the period. Keeping a symptom diary over two full cycles can reveal these patterns. If you’re nearing menopause, these symptoms might overlap with other hormonal shifts, making professional advice a valuable step.
Managing PMS and PMDD: Holistic and Medical Approaches
There are several ways to manage PMS and PMDD, from lifestyle tweaks to medical options. Here’s a breakdown of what can work.
Holistic Ways to Feel Better
Small changes at home can make a difference. Aim for 30 minutes of exercise most days to lift your mood and ease tension. Eat whole foods and cut back on caffeine, sugar, and salt to reduce bloating and cravings. Stress relief practices like yoga or meditation can calm your mind, and getting 7-9 hours of sleep each night supports emotional balance. Supplements like calcium or magnesium might help, but it’s wise to consult a doctor first.
Medical Solutions
When lifestyle changes aren’t enough, medical treatments can step in. For PMS, over-the-counter pain relievers like ibuprofen can tackle cramps and headaches, while the oral contraceptive pill may stabilize hormones to lessen symptoms. For PMDD, antidepressants called SSRIs can boost serotonin levels, smoothing out severe mood swings. Hormone Replacement Therapy (HRT) is another option, especially if menopause is approaching. HRT balances estrogen and progesterone to ease symptoms like bloating, mood changes, and breast tenderness, but it’s not for everyone hence discussion with a doctor is key.
PMS, PMDD, and Menopause: What’s the Connection?
As menopause nears, shifting hormones can change how PMS or PMDD feels. Understanding this overlap can make the transition smoother.
Take the Next Step Toward Relief
PMS and PMDD don’t have to control your life. Start by tracking your symptoms and exploring the options