Myth Busting: PMS Edition
By: Auna Hoyle
Talking about menstrual cycles can be challenging as there is a lot of incorrect information that surrounds what they can entail. And unfortunately, a lot of these misconceptions often have a negative spin.
Imagine that you are a person with a uterus, and you are a couple weeks out from getting your period. What comes to mind? Do you think of mood swings and irritability? What about the fatigue and anxiety that comes along with the weeks leading up your period?
Premenstrual syndrome, PMS, is a combination of physical and emotional symptoms that can occur roughly one to two weeks before a period. These symptoms tend to go away within a few days after menstruation begins due to the changing hormone levels within the body.
Myth #1: PMS is a something people with uteruses use as an excuse for poor moods and irritability during their period.
PMS includes a variety of symptoms that affect people differently. Most commonly, symptoms include fatigue, tender breasts, acne, mood swings, food cravings, backaches, forgetfulness, bloating, irritability, and depression. These symptoms tend to recur predictably for folks who experience them but can vary from barely noticeable to extremely intense. Experiencing these symptoms would incite a poor mood from this writer!
The other aspect to this myth: PMS is not the same thing as a period. PMS occurs within a week or the days leading up to a period. Although symptoms of PMS are similar to a period, there is typically no bleeding that occurs during PMS.
Myth #2: Everyone with a uterus experiences PMS.
Not everyone experiences PMS each month. The U.S. Department of Health & Human Services Office on Women’s Health reports roughly 3 in 4 women getting PMS at some point in their life. Expressing that every female gets moody prior to a period is not only a derogatory way to refer to women, but it just is not true. Everyone experiences PMS a little differently, and symptoms can vary.
Those in their 30s are the most likely to experience PMS. Once a person transitions into menopause, PMS stops. Additionally, research has found that people are more likely to report PMS if they have restricted access to social support, unequal share of household or childrearing responsibilities, or are experiencing a relationship strain, indicating that daily stressors can play a key role in the presence of PMS symptoms that you may experience.
Myth #3: Only medication can help PMS symptoms.
There are medications such as serotonin reuptake inhibitors (SSRIs), nonsteroidal anti-inflammatory drugs (NSAIDs) like Advil or Motrin, or even hormonal contraceptives that can help relieve symptoms of PMS. But, there are many studies that have shown lifestyle and nutrition swaps can help alleviate some of the lovely symptoms that accompany PMS.
Increases in magnesium, B vitamins, and calcium have been shown to help with PMS symptoms. Lean into foods high in complex carbohydrates like whole grains, vegetables like spinach, peas and broccoli, fruits rich in fiber, and polyunsaturated fatty acids found in nuts and fish. Incorporation of exercise or physical activity can help to alleviate fatigue and lowered moods. Aim for plenty of sleep to help your body recover and reduce your stress. Lastly, if you’re up for it, you could try keeping a record of what symptoms you have and how you are feeling to see what strategies may be the most helpful to you each month.
This is a lot of information! And a lot of things to remember. Try one or try them all. We want you to do whatever works best and makes you feel your best, even while experiencing PMS.
Concerned with your symptoms or just want to talk about best ways to help with your PMS? Schedule an appointment online or call 406-587-0681 to make an appointment with one of the excellent providers at Bridgercare.