PMS Symptoms: How to Recognize and Manage Them Better?

Every month, many women experience various symptoms before their period. Fatigue, uterine cramps, irritability, headaches... These symptoms are associated with PMS, or premenstrual syndrome.

This period of the cycle is impacted by hormonal fluctuations that play an important role in physical and emotional well-being. PMS symptoms generally appear a few days before menstruation. They vary in severity from woman to woman.

To better manage your PMS, it's important to know how to recognize its main symptoms. This is a way to learn how to manage them and better manage your cycle. Natural solutions exist to relieve symptoms and feel better.

Discover our natural tips and tricks to better manage premenstrual syndrome.

What is premenstrual syndrome?

Definition of PMS: Premenstrual syndrome (PMS) refers to all the physical and psychological symptoms that can occur a few days before your period. It is caused by hormonal fluctuations that occur during this time of your cycle. Symptoms generally diminish once your period begins.

PMS symptoms vary from woman to woman. They are thought to be linked to habits, lifestyle, age, genetics, or even the method of contraception used. They can be physical (pain, cramps, fatigue, etc.) but also psychological (depression, irritability, general malaise, etc.).

In the majority of cases, PMS symptoms are not serious, but they are nevertheless unpleasant and can be debilitating in daily life. Although the cause of PMS is not yet known, certain lifestyle habits are recommended to relieve symptoms. For example, listening to your body, getting enough rest, avoiding caffeine and alcohol, and drinking enough water.

What are the main symptoms of PMS?

Various symptoms can occur during PMS, manifesting as physical and/or emotional sensations and disturbances.

What are the physical symptoms of PMS?

Physical symptoms of PMS include all the pain and aches experienced during this time. Some of the most common include:

• Bloating

• Tensions in the chest

• Headaches

• Digestive disorders

• Fatigue

• Back pain

• Hot flashes

• Nausea

• Muscle pain

What are the emotional and psychological disorders of PMS?

When it comes to emotional and psychological disturbances in PMS, they encompass all the feelings that affect overall well-being and lead to negative thoughts and mood swings.

They can manifest themselves by:

• Anxiety

• Irritability

• A drop in motivation

• Emotional hypersensitivity

• Difficulty concentrating

• Mood swings

• Excesses of anger

In some cases, these emotional disturbances can progress to depression. These symptoms are referred to as severe premenstrual syndrome. A doctor's consultation is necessary if daily activities are impacted and if anxiety or mood swings are intense. This may be premenstrual dysphoric disorder, a variation of PMS that sometimes requires specific treatment.

When do emotional and psychological disturbances of PMS appear?

The intensity and duration of PMS vary from woman to woman depending on several factors. They can even be different from one cycle to the next, and the symptoms are not always the same every month.

When do premenstrual symptoms begin?

Typically, premenstrual symptoms begin within 5 days of the start of your period. During this time of your cycle, fluctuations in estrogen and progesterone can lead to a deficiency in serotonin, the neurotransmitter involved in mood management, also known as the "happy hormone."

The menstrual cycle is divided into three phases:

• The follicular phase, before the release of the egg

• The ovulatory phase, during the release of the egg

• The luteal phase, after the release of the egg

PMS can occur during the luteal phase. This is a period when hormone levels fluctuate in preparation for possible fertilization. If the egg is not fertilized, the uterine lining is shed, causing menstruation to begin.

How many days does premenstrual syndrome last?

There's no exact duration for PMS. It typically begins a week or five days before your period begins. It occurs during the luteal period, after ovulation. It's a kind of "warning" that announces the upcoming arrival of your period.

How to better manage PMS on a daily basis?

Premenstrual syndrome can be difficult to cope with and can impact the daily lives of some women. Fortunately, there are natural solutions and tips you can use to relieve symptoms and experience this period of your cycle more peacefully.

Diet and lifestyle: what habits should you prioritize?

Lifestyle and diet are factors that impact the body as a whole. It is therefore important to pay attention to them to reduce PMS symptoms.

Our tips for relieving PMS symptoms:

• Get enough sleep (at least 7 hours per night)

• Practice regular physical activity

• Manage your stress through meditation and relaxation sessions

• Avoid foods that are too fatty and sugary, as well as caffeine and alcohol

• Focus on fruits and vegetables, lean meats and foods rich in calcium, vitamin D and fiber

• Reduce your salt intake

• Drink plenty of water and avoid sugary and carbonated drinks

Natural solutions to support this phase of the cycle

Certain natural active ingredients are recommended to support and help women experience their PMS more serenely and reduce their symptoms:

• Lady's Mantle and Yarrow to maintain optimal comfort before menstruation and contribute to well-being throughout the cycle;

• Vitamins and minerals such as vitamin B3, E, B6, A, or even Zinc to improve hormonal regulation, reduce fatigue and protect cells;

• Valerian to improve mood and soothe anxiety.

Natural active ingredients help you better manage PMS by restoring emotional balance. They promote relaxation, boost mood, and improve nervous system function, for enhanced well-being.

Other natural solutions that support PMS symptoms and help relieve tension and stress include:

• Magnesium or cuccumin to calm muscle tension.

• Chamomile to soothe stress and headaches, and improve sleep.

• Probiotics and prebiotics to rebalance intestinal flora and reduce digestive disorders.

Ocycle, a formula to support the female cycle

Equilibrist has developed a comprehensive formula for women seeking natural solutions to support their cycles. Specific plant-based active ingredients, vitamins, and minerals have been selected and are scientifically proven to have a positive impact on PMS symptoms.

Ocycle works to target PMS symptoms such as irritability, headaches, breast tenderness and fatigue.

Dietary supplements for premenstrual syndrome allow you to take care of your female health with a natural approach.

Discover Ocycle, the treatment that targets every PMS symptom for optimal physical and emotional comfort before your period, in all phases of life from puberty to menopause.

FAQs about PMS symptoms

What are the signs that your period is coming?

The arrival of menstruation is often accompanied by symptoms such as breast tenderness, bloating, skin problems, and uterine cramps. These symptoms vary from woman to woman and are more or less severe. On a psychological level, certain disorders such as insomnia, anxiety, or difficulty concentrating can also occur.

What is premenstrual spotting?

Spotting is a very light loss of blood that can occur at any time during the cycle, including during ovulation or just before menstruation. This bleeding is often caused by hormonal changes, the insertion of an IUD, sexual intercourse, or the onset of perimenopause. It is generally not serious. If spotting becomes too frequent, a gynecological examination is recommended.

What hormone is involved in PMS?

Decreased progesterone levels are thought to be the cause of PMS symptoms. This naturally occurring imbalance is thought to decrease serotonin levels (the happy hormone). This has a direct impact on women's well-being.

What is severe PMS?

Severe PMS causes more advanced symptoms, including crippling mood symptoms that can progress to depression. This is called premenstrual dysphoric disorder (PMDD). These specific cases require medical consultation and appropriate treatment.

PMS natural treatments: Herbal, bioactive, and mineral-based treatments exist for mild to moderate symptoms.

Conclusion

PMS affects many women, and the most common symptoms impact both physical and mental well-being. Fatigue, irritability, breast tenderness, uterine cramps, headaches, digestive problems... All of these discomforts are usually not serious, but can be particularly debilitating on a daily basis.

To help women experience their PMS more peacefully, natural solutions exist.

Certain plants such as valerian, chamomile or even yarrow help to maintain good comfort before menstruation and improve relaxation.

Discover specific PMS supplements to relieve your symptoms.