Every month, there are those few days when a woman feels like a completely different person—restless, prone to sudden irritability, and losing all composure. During this time, life seems utterly dull, and many women vow never to be born female again. Those who've endured such discomfort know exactly what it is: the dreaded PMS—premenstrual syndrome.
Premenstrual syndrome is one of the most closely studied conditions in modern medicine, with medical and life scientists classifying it as a major health challenge in neuroscience.Over 2,000 years ago, a Greek physician documented the various symptoms of PMS in writing. Yet even today, there remains no consensus on its causes or treatment. Because each person's experience is unique, current science generally believes that PMS arises from the interaction of the endocrine system, the nervous system, and psychosocial factors.PMS symptoms are most pronounced in women aged 30–40. Its emergence results from the combined effects of hormonal fluctuations, societal influences, and various life stresses.
While over 150 distinct symptoms have been identified, the seven most common include:
1. Headaches and Migraines: Caused by pressure from fluid buildup in the sinuses within the skull. Migraines often occur during menstruation, linked to premenstrual increases in estrogen levels.
2. Edema: Many women experience weight gain due to fluid retention. Swelling can occur in the hands, feet, and abdomen. Some women also develop swollen gums, fluid accumulation behind the eyes, or even in the vertebrae. The latter causes back pain.Breast swelling may result from the pituitary gland secreting prolactin, accelerating hormone production.
4. Breakouts: Decreased estrogen secretion leads to increased sebum production (oil produced by the subcutaneous fat layer). As hormone levels drop before menstruation, skin becomes more sensitive and rough. Heightened oil secretion increases the likelihood of acne.
5. Low mood: The difference between PMS-related low mood and illness is that this low mood vanishes abruptly once menstruation begins. This is likely due to decreased estrogen levels and the brain producing a substance called serotonin. Both of these substances can cause mood changes.
6. Fatigue:While some women experience heightened energy before their period, the majority feel fatigued and struggle to concentrate. This is due to unstable blood sugar levels. 7. Food Cravings: Women often crave food, especially sweets, before their period. This is because during this time, women require an additional 500 calories daily—a 30% increase over their usual intake.To meet this extra demand, most women turn to high-sugar foods like chocolate.
How to manage premenstrual syndrome?
1. Reduce calorie intake by 10–15%
Postmenopausal women are prone to weight gain, so patients should monitor daily food consumption, limit sugary and high-fat foods, and increase moderate physical activity to maintain weight and prevent obesity.
2. Adopt a low-salt, low-sugar, low-fat diet
Moderate food intake while prioritizing low-salt, low-sugar, and low-fat foods. Ensure adequate intake of protein, vitamins, carbohydrates, fiber, and minerals.
3. Do not neglect intimate relationships
A harmonious intimate relationship is essential for menopausal women. It not only alleviates aging and improves neuropsychiatric symptoms but also enhances self-confidence.
4. Dancing is an excellent form of exercise
Actively participating in physical activities strengthens the body, controls weight, and promotes mental alertness and clarity.However, avoid strenuous exercise to prevent fractures. Jogging, walking, cycling, and practicing Tai Chi are excellent alternatives.
Premenstrual Syndrome (PMS) presents with diverse clinical manifestations and varying severity, necessitating tailored treatment approaches for different patients. Yet prevention is better than cure; proactive measures can effectively avert PMS onset.