Premenstrual syndrome: definition and prevention

For over 70% of women, the days leading up to their period are far from fun. Between headaches, chest pains, irritability… they are not easy. These complaints are the symptoms of PMS. Depending on their intensity, they can have an impact on personal and professional life. In some women who suffer severe premenstrual syndrome, a suicide wish may be felt.

Discover the symptoms and treatment of premenstrual syndrome in this article.

PMS, what is it?

The Premenstrual syndrome or spm It refers to all the physical or psychic manifestations that women experience in the days before their period. Symptoms usually start 2 to 7 days before your period (sometimes 14 days before) and stop when your period comes or a few days after.

The intensity of symptoms varies from woman to woman, from cycle to cycle, and from one period of life to another.

Until now, we still do not know the exact causes of the Premenstrual syndrome. However, we know that it is related to hormones or more exactly to the variation in the level of hormones (estrogen and progesterone) during the cycle. And more particularly the estrogens that are found in greater numbers compared to progesterones during the second part of the cycle. This excess estrogen causes painful tension in the breasts.

Other factors would also be involved, including:

  • A genetic predisposition.
  • Magnesium and calcium deficiency.
  • Lack of serotonin
  • Over weight.
  • Smoking.
  • Alcohol abuse.

what are the simptoms of pre period Sindrome?


Symptoms of PMS can be physical and psychological.

Physical manifestations

The most common symptoms are:

  • Headaches.
  • Stomach aches.
  • Abdominal cramps
  • Diarrhea.
  • Constipation.
  • Hot flushes.
  • Feeling of heaviness in the lower extremities.
  • Joint and muscle pain.
  • Breast tenderness.
  • Tensions and pain in the breasts.

Psychic manifestations

It is the lack of serotonin that is often the cause of the psychological manifestations of PMS. This deficiency is manifested by:

  • Irritability.
  • Anxiety.
  • Aggression.
  • Hustle and bustle.
  • A depressive state.
  • Humor changes.
  • A nervous tension.
  • Memory problems.
  • An awkwardness.
  • Muscular stiffness.
  • Insomnia.

most of Symptoms of PMS resemble signs of pregnancy or even premenopause. To diagnose this condition, your doctor will ask you to write down your symptoms every day. If these have occurred during most of your menstrual cycles, or if symptoms are absent for at least a week a month, you have PMS.

How to prevent premenstrual syndrome?

If there is no treatment for PMS in the strict sense, it is very possible to alleviate the symptoms to go through this period with more peace of mind.

Adopt a healthy lifestyle

The first instinct is to limit stress. Because :

  • Do relaxing activities, like yoga or meditation.
  • Get physical activity: swimming, gymnastics, cycling, walking help you relieve stress while maintaining your shape.
  • Get enough sleep.

Additionally, you should also avoid stimulants. In details:

  • Limit your intake of caffeine and theine.
  • Decrease your amount of sugar.
  • Reduce alcohol consumption: it affects your mood and increases the risk of water retention.
  • Reduce the number of cigarettes per day, as nicotine increases abdominal cramps.

Using alternative medicine

Homeopathy is also a solution to relieve it and live normally. This treatment natural It is intended primarily for women who do not feel like turning to medication to relieve symptoms.

In addition, herbal medicine, acupuncture, and essential oils have been shown to relieve PMS symptoms. TheLavender essential oil, peppermint essential oil, rose geranium essential oil or cinnamon essential oil are among the most used by women.

Take medicine

If symptoms persist despite a lifestyle change or natural remedy, medication may be the first step. solution.

Usually the gynecologist prescribes a pill contraceptive to block ovulation. Among other things, it reduces abdominal bloating and promotes sleep.

To treat psychic manifestations, an anxiolytic or antidepressant may be offered, particularly if the symptoms make normal life difficult. In this case, a small dose for a few days is more than enough.

PMS: Think Nutrition!


The contents of your plate also play an important role in alleviating PMS symptoms. During this period, it is advisable to eat foods rich in magnesium, manganese, calcium, zinc in addition to vitamin B6 and vitamin D. In addition, it also increases your intake of unsaturated fatty acids. You will find them in particular in fish and oils vegetable.

furthermore, the Dietary supplements are also excellent alternatives for alleviating PMS symptoms. So think about supplementing with magnesium, calcium, vitamin… when your intake is insufficient.

Above all, do not forget to drink a lot of water.

Specifically, here is the list of foods to favor and avoid during the period before menstruation, but also during menstruation.

Food to choose

These foods not only decrease the intensity of symptoms, they are also good for your health. Therefore, it will be adopted throughout the year.

Foods to limit or avoid

These foods promote abdominal cramps, bloating, etc. Remember to limit your consumption.

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