What actually is Premenstrual Syndrome (PMS) and who gets it

Pre-menstrual syndrome (PMS) is a group of symptoms that many women experience in the luteal phase of their menstrual cycle, usually a week or two before their period begins. These⁤ symptoms can be both physical and emotional and vary from woman to woman. Common physical symptoms include: bloated feeling, headache, ‌ fatigue and ⁣ sensitive breasts. Emotional symptoms can irritability, mood swings and depressive feelings include. Although PMS can be quite annoying, not all women experience the same intensity or combination of symptoms.

At Midwives Lelystad⁣ we know that understanding ⁢PMS is essential. That's why it's important to know who can get it. Basically, any woman with a menstrual cycle can experience PMS, although it is more common in women in their late 20s to early 40s. There‌ are some factors that can increase the ⁤risk, such as stress, family history ⁣and‌ even sedentary lifestyle. Research shows that approximately 75% of menstruating women experience some form of PMS symptoms.

Common symptoms:

- Mood swings

- Headache

- Fatigue

- Bloated feeling

- Irritability

Factor	Risk
Stress	Increased
Family history	Increased
Sedentary lifestyle	Increased

Why PMS affects your mood so much

Premenstrual syndrome (PMS) can have a huge impact on your state of mind. Hormonal ⁤fluctuations are often the culprits. Progesterone and estrogen vary throughout your menstrual cycle, which can lead to feelings of sadness, irritability and even anger. Furthermore, as these hormones fluctuate, it can also affect the production of serotoninThe so-called “happiness hormone” in your brain. This can sometimes make you feel extremely down or anxious, even when there is no clear reason for it.

There are also more factors ‍that can affect your mood during PMS. Consider this:

- Stress – increased stress levels can worsen ⁢PMS symptoms.

- Lack of sleep ⁢ – A restless night's sleep can affect your emotional stability.

- Power supply – too much ‌sugar, caffeineSalt or salt can affect your blood pressure and mood.

At Midwives Lelystad we recommend paying close attention to your body and seeking help in a timely manner if the symptoms become too overwhelming. It's crucial to be aware of these influences and find ways to deal with them, such as relaxation techniques or dietary adjustments.

Factor	Influence	Solution
Stress	Increased cortisol level	Meditation, yoga
Lack of sleep	Reduced emotional resilience	Regular sleep routine
Power supply	Fluctuating blood sugar levels	Balancing diet

Tips and tricks to relieve PMS

Premenstrual syndrome can be challenging, but there are several ways to alleviate this discomfort. First of all, it is important to maintain a balanced diet. ⁢Foods that are rich in this ensure this vitamins, minerals ⁤ and fibres make you feel better. Think for example of:

- Fresh‌ vegetables ‍and fruit

- Whole-wheat products

- Nuts and seeds

In addition, keeping a food diary helps to identify which foods worsen your symptoms.

In addition to nutrition, exercise also plays an important role. Regular exercise ensures an increase in endorphins, the so-called 'happiness hormones'. Choose activities such as:

- Yoga

- To walk

- Misuse

In addition, stress management, such as meditation or taking a relaxing bath, can make a big difference. Try different techniques and discover what works best for you.

Resume

Thank you for reading our article about PMS and how to deal with it! We hope that you now have a better idea of what PMS exactly means and what ways there are to alleviate the symptoms. If you have any questions or need personal advice, please do not hesitate to contact us. We at Midwives Lelystad are always ready to support and guide you, no matter where you are in your menstrual cycle. sit.

Above all, continue to listen to your body and give yourself the space and care you need. Every woman is unique and what works for one person may not work for another. Together we can discover what is best for you.