Understanding PMS
Updated: Mar 19
Mensuration cycle is the process that a woman's body goes through in order to prepare for a potential pregnancy. This process includes the release of an egg from one of the woman's ovaries, as well as the preparation of the uterus for a possible implantation of a fertilized egg. The entire process typically takes about 28 days, although it can vary from woman to woman.
PMS, or premenstrual syndrome, is a term used to describe the range of symptoms that some women experience in the days leading up to their period. These symptoms can include everything from mood swings and fatigue to bloating and acne. While not all women experience PMS, for those who do, managing the associated symptoms can be a challenge.
The first step to managing PMS is becoming familiar with what the symptoms are and how they manifest themselves in your individual body. Some women may only experience one or two of the most common symptoms, while others might experience them all. Because periods can fluctuate throughout a woman's life due to aging, stress, dieting, illness, or other factors, it's important to keep track of which symptoms you're experiencing each month. This will allow you to determine which changes you can make to your lifestyle that will help manage your PMS more effectively. Some helpful tips include drinking plenty of water, exercising regularly (but not excessively), avoiding sugary foods and drinks on a regular basis (not just during PMS), getting enough sleep, and practicing stress management techniques (such as meditation, deep breathing, or yoga).
While PMS can make it difficult for some women to carry out their normal daily activities, there are ways to manage the symptoms. Taking the time to learn more about PMS will equip you with the knowledge that you need in order to take care of yourself both physically and emotionally during this challenging time of your month.
You know how your mom always told you that chocolate was her kryptonite? Well, it turns out that she might have been right all along—chocolate is commonly thought of as being one of the key dietary triggers for premenstrual syndrome. That's because dark chocolate contains high levels of cocoa flavanols which have been shown to spike serotonin levels, triggering the release of endorphins and other feel-good chemicals. But this doesn't mean that you should go out and eat chocolate all day. You should still exercise caution when it comes to your daily chocolate intake (although, if you're like us , you'll probably never stop eating chocolate).
It's not just what you eat; PMS can also be influenced by the foods that you don't eat . Some women find that increasing their intakes of specific nutrients helps reduce cramping or water retention during PMS. For example, some women find that supplementing with calcium makes them less likely to experience bloating associated with PMS. Others may notice an improvement in mood after increasing their magnesium intake. If you're looking to make some dietary changes in order to address your PMS symptoms, it can be helpful to speak with a nutritionist or dietitian for guidance.
PMS can also be caused or exacerbated by stress. When you're feeling overwhelmed or stressed out, your body produces more of the hormone cortisol. Cortisol is known to cause inflammation and fluid retention, both of which can lead to worsened PMS symptoms. That's why it's important to find ways to manage your stress levels throughout the month. This might include things like yoga, meditation, deep breathing exercises, journaling, or spending time with friends and family.
Premenstrual syndrome can be a challenging time for many women, but with a little bit of knowledge and self-care, it can be managed successfully. By becoming familiar with the symptoms, taking steps to improve your diet and lifestyle, and managing your stress levels, you can make PMS a little bit more bearable. And remember, you're not alone—millions of women experience PMS every month. So don't hesitate to reach out for support if you need it.
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