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Dealing with your period once a month is bad enough (tampons! Ugh), but add in PMS—or premenstrual syndrome—and sometimes, it can feel like you’re going totally insane. If you’ve ever experienced headaches, breakouts or mood swings around *that* time of the month, you know what I’m talking about.
Luckily, what you’re going through is pretty normal, as far as nature goes: at least 85 percent of menstruating women have at least one PMS symptom as part of their monthly cycle, according to the American College of Obstetricians and Gynecologists.
There is no exact cause of PMS, but doctors think it most likely has to do with the changing levels of the hormones estrogen and progesterone in your body, as well as chemical changes in your brain. And, unfortunately, some girls tend to be more sensitive to those changes than other girls, which can lead to a preeetty miserable week before you get your period. Learn what’s up with your body, so PMS won’t ruin your life.
How do I know if I’m PMSing?
PMS can feel like a no good, very bad day—except it’s your own body that’s out of whack. So you’re not caught unaware by the symptoms, start by tracking your period ASAP. PMS usually starts one to two weeks before you actually start menstruating (or bleeding). Knowing approximately when to expect the symptoms of PMS can make them seem less overwhelming when they show up. And, oh, are there side effects: more than 200 symptoms have been associated with PMS (seriously!), but the most common of them are irritability, tension and dysphoria (depression), according to a study in American Family Physician.
While some symptoms—like acne and fatigue—can be a natural side effect of, well, life, others are more specific to premenstrual syndrome, including pelvic cramping, breast tenderness and bloating. To be diagnosed with PMS, your symptoms should show up in the five days before your period starts and end within four days after you get your period. You’ll likely experience at least a few of these (lucky you!):
- Acne
- Swollen or tender breasts
- Feeling tired
- Trouble sleeping
- Upset stomach
- Bloating
- Constipation or diarrhea
- Headaches
- Backaches
- Appetite changes or food cravings
- Joint or muscle pain
- Trouble with concentration or memory
- Tension, irritability or mood swings
- Anxiety or depression
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Even Tina Fey had to deal with PMS. #lame.
Source: Tumblr
Many combinations of these symptoms are totally typical, says Dr. Lisa Jane Jacobsen, an obstetrician and gynecologist and Assistant Professor at Tufts University School of Medicine. “If your symptoms are manageable and taking a little bit of Motrin here and there takes care of it, then that’s pretty normal,” she says. “Most people never go to see a doctor about it.”
Is my PMS normal, or do I need to see a doctor?
But in some cases, you might need to see your OB/GYN. Everyone’s experience with PMS is different, so chances are, what you’re dealing with is totally normal. But if you are worried about your symptoms, start tracking them along with your period. “When it gets to a point where your symptoms are interfering with your life, that’s when it’s worth seeing somebody about them,” says Jacobsen. “So, if your PMS is keeping you out of school, keeping you out of work for the day, or making you say no to activities you’re supposed to be doing with your friends or family, that’s when it’s worth getting your symptoms evaluated by a doctor.” A doctor can diagnose PMS based on which side effects you’re experiencing, when they happen, and how badly they’re affecting your life.
If your symptoms are reeeally bad, there could be something more serious than PMS going on. Extreme cases of PMS are actually called premenstrual dysphoric disorder, or PMDD. PMDD only affects between three and eight percent of women—and if you have a history of depression, you’re at a higher risk for the condition. The symptoms are pretty similar to regular PMS, except the pain is a little greater and mood side effects (dysphoric = depressive) are much more exaggerated. To be diagnosed with PMDD, you must have five of the symptoms below, and they have to be so severe, they make you literally unable to function. The main symptoms include:
- Feelings of sadness or despair, or even thoughts of suicide
- Panic attacks
- Mood swings or frequent crying
- Lasting irritability or anger that affects other people
- Trouble thinking or focusing
- Tiredness or low energy
- Food cravings or binge eating
- Feeling out of control
Obviously, there’s a lot of overlap with regular PMS symptoms, but in the case of PMDD, they’re much more noticeable. “PMDD is when a person is not just a little grouchy or having a little bit of trouble here and there; they are depressed to the point that there is a significant change in the way they feel and their attitude, and it’s affecting the way they interact with people in their everyday life, whether they’re arguing with their boyfriend or girlfriend, they’re having trouble at school, etc.,” says Jacobsen. “That very well could be PMDD. The bottom line is, if your PMS is getting to a point where it is really troublesome to you, then you need to go see someone and talk to them about it.”
If I’m worried about my PMS, how do I bring it up with my parents?
Talking to your mom and dad about anything “sex”-related, like your lady parts, can be cringe-worthy. But when you’re concerned about something going on with your body, you need to speak up, says Amber Madison, practicing therapist and author of Hooking Up: A Girl’s All-Out Guide to Sex and Sexuality. “You know your body best, and if your symptoms are really bothering you there’s nothing wrong with getting them checked out,” she says. PMS is natural, and trust me—it’s not something your parents have never heard of (even your dad has had to deal with it, thanks to your mom, his mom or any sisters). “Just tell your parents or a trusted adult that you are experiencing really intense symptoms along with your period, and that you think that you should see a doctor to see if there’s anything that can be done about it,” says Madison. “Why suffer if you don’t have to?”
Can I cure my PMS symptoms?
Unfortunately, there’s no magical cure for PMS (siiigh), but there are ways to make living with it a little bit easier—for your sake and those around you.
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If this is how you feel when you’re PMSing, you’re not alone.
Source: Tumblr
First of all, watch what you eat. I am totally guilty of chowing down on a whole bag of chips or cookies when I’m in a funk (I mean, who hasn’t been there?), but bingeing on those kinds of foods does not help your PMS, even if they taste delicious in the moment. Avoid salty stuff like chips and pretzels—salt retains water, which makes that bloated feeling you get during PMS even worse. Treats high in sugar—like cookies and sweets—are also not great, because they can mess with your mood, which is already unstable thanks to the hormonal changes caused by PMS. Neither are deep fried foods, since they’re high in saturated fats, which can make PMS symptoms worse. And steer clear of caffeine—even a cup of coffee can dehydrate you and make you extra irritable. I know, that’s basically all of the yummy food groups.
Here’s some good news: dark chocolate can help with your PMS (hooray for not having to give up all sweets for the week)! The antioxidants in it help you relax and nix cravings. You should also stick to foods like yogurt, beans and whole wheat bread. Researchers at the University of Massachusetts in Amherst found that women who consumed around 1,200 milligrams of calcium a day were 30 percent less likely to develop PMS than women who ate lower amounts. Since one cup of nonfat plain yogurt has approximately 400 milligrams of calcium, it’s the perfect snack. Calcium can also help with depression, headaches and bloating. And the magnesium in beans reduces water retention and bloating, according to researchers at England’s University of Reading. A recent study in The American Journal of Epidemiology found that women who eat foods with more iron in them—like red meat and spinach—were less likely to suffer from PMS. And whole grains help even out your blood sugar levels. If you’re not getting enough of these vitamins or nutrients through your diet, you can always find supplements at your local drugstore.
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Not a valid way to deal with PMS. Source: Giphy
And even though you might rather curl up under your covers and die than hit the gym, make the effort to break a sweat. The U.S. Department of Health and Human Service’s Office on Women’s Health recommends two and a half hours of moderate activity, one hour and fifteen minutes of vigorous activity (like running or biking) and two strength training sessions a week. It sounds like a lot, but admit it—it’s no longer than the time you spend watching re-runs of Pretty Little Liars. Exercising helps reduce cramps and lower your stress levels, so you won’t be as tense. Plus, working out produces endorphins, your body’s natural painkiller. Yoga is especially great during PMS, because it helps boost circulation (which can help with that icky bloated feeling) and helps you de-stress (stress makes everything about PMS worse).
Also important: sleep! Insomnia is common during PMS, and as you probably know from the last time you pulled an all-nighter cramming for a final, a lack of sleep can lead to serious irritability the next day. Make sure you get a full eight hours of sleep, and fit in some extra zzz’s if you can.
My cramps are killing me. How can I get rid of them?
I don’t know about you guys, but I think the worst part of PMSing is definitely the soul-crushing stomach cramps. They can feel like someone made a fist around your stomach and squeezed: a dull, throbbing ache, complete with pain in your lower back or even thighs. Cramps are caused by prostaglandins, which are chemicals your body produces that make the muscles of the uterus contract. Prostaglandins keep you from bleeding too much, but they can also make you feel nauseous, dizzy and tired.
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Source: Giphy
Fortunately, cramps are one of the easier parts of PMS to take care of—over-the-counter meds like Advil, Tylenol and Motrin can all help lessen the pain in the first three days of having pains. “Ibuprofen works really well as a prostaglandin inhibitor,” says Dr. Jacobsen. “It actually stops the production of prostaglandins, which are supposed to be the culprit that leads to the uterine muscle contractions that can cause cramping. And it also takes away pain.” Win! If your period is regular, try taking ibuprofen before you get cramps—it’ll stop the production of prostaglandins before it even starts. These over-the-counter medicines also help with other physical symptoms, like headaches and soreness.
One drug to be wary of is Midol, despite its reputation as a medicine solely for PMS. “Everyone thinks oh, Midol, that’s for PMS,” says Dr. Jacobsen. “But I always warn people, Midol has caffeine in it. A lot of people don’t realize that, and it’s like having a cup of coffee—which can increase irritability. So you have to be careful of Midol.”
This might sound obvious, but your diet can also affect how serious your cramps are. First of all, drink tons of water—dehydration can cause your body to produce the hormone vasopressin, which contributes to cramps. Vitamin E and essential fatty acids can help with cramping, according to a study in Reproductive Health. Foods high in omega-3s, like salmon, can also help, thanks to their anti-inflammatory effects. Try drinking pineapple juice, too—it helps relax your muscles, reducing cramping.
Most discomfort from cramps is related to natural hormonal changes, but if the pain cramps are really brutal, there could be a more serious underlying issue. “For somebody with significant cramping, endometriosis is something we could think about,” explains Dr. Jacobsen. Endometriosis occurs when cells from the uterus show up outside the uterine cavity. “It’s when glandular tissue implants around the pelvis in places it really doesn’t belong,” says Dr. Jacobsen. “Then, those little spots of endometriosis can act up and cause discomfort.” It is estimated that six to ten percent of women suffer from endometriosis, which actually makes it pretty common. But left untreated, endometriosis can lead to fertility issues, including infertility later in life. “Again, if someone has a lot of pain associated with their periods—and especially their cramping—then they do need to come in and be evaluated,” says Dr. Jacobsen.
Can birth control pills help with PMS?
Birth control pills do more than just prevent pregnancy—they could also help regulate your period and lessen the symptoms of PMS. According to the Office on Women’s Health, women on the pill report fewer PMS symptoms, such as cramps and headaches, as well as lighter periods. “A lot of people will end up trying a birth control pill as the first way to minimize painful periods,” says Dr. Jacobsen. “It does seem to work pretty well if you use a non-steroidal anti-inflammatory drug like an ibuprofen and the pill, because it thins the lining of the uterus down and it makes the period become quite light. The pill may also prohibit prostaglandin formation in the uterus.”
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But it hasn’t been proven that birth control can help you combat the mood swings that can come with PMS. “It does change your hormonal balance, but it hasn’t been effectively shown to change people’s behavior or irritability or sadness,” says Dr. Jacobsen. “Actually, when people get diagnosed for real with PMDD, the treatment is medicine we use for depression.”
If birth control is something you decide to try, you obviously have to talk about it with your parents. But talking about going on the pill can be even more awkward than bringing up your period, even if you’re not sexually active. Instead of focusing on the “birth control” aspects of the pill, focus on the hormonal benefits—like more regular periods, lighter periods, and less painful periods, without which you can lead a much happier life. “Tell your parents that your symptoms are really distracting you from important things in your life,” advises Madison. “Explain that you don’t want them holding you back, and if taking a pill can help solve that, it feels really worth it to you.” And don’t forget to tell them that just because you want to take birth control for PMS doesn’t mean you’re going to go out and start having sex. “So much more goes into the decision to have sex than simply being on birth control,” says Madison.
How do I tell explain PMS to guys and girls who just don’t get it?
PMS has become a sort of go-to excuse for not wanting to go to gym class, wanting to stay in bed all day, being bitchy, etc. That sort of trivializes PMS, which is not a joke to the girls who are actually suffering from it every month. Some experts even question whether PMS is real—they call it a culture bound syndrome, meaning it’s diagnosed based on how people think that women should act while on their period, not by what’s actually going on with their bodies. Let the experts think what they want; if you’re dealing with PMS, you know how very real it can be. Nix any lame or negative PMS comments before they start: If you are PMSing, give people a heads up that you’re a little stressed out or you’re just having a bad day (no need to share the dirty details on whether you actually have your period or not)—then, they won’t need to blame PMS for how you’re acting, they’ll just accept your earlier disclaimer. And do not use it as an excuse for your behavior—that just enables other people to do the same thing.
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This is how you wish you could react to people (guys and girls) who don’t understand PMS. Source: gifbay
People ask if I’m PMSing just because I’m in a bad mood. How should I react?
If people do ask if you’re PMSing just because you’re in a bad mood, they’re using PMS as a total cop-out, blaming your funk on biology instead of legitimate emotions. That’s lazy, ignorant and almost as annoying as the stomach cramps! “First of all, it is okay to be upset about things that are upsetting,” says Madison. “Most often, your emotional reactions are caused for a reason that has nothing to do with PMS. When a girl is upset we blame it on her being in a bad mood rather than her being in objectively upsetting circumstances. Then, of course, we say that she’s in a bad mood because of PMS. Meanwhile, when a guy gets pissed, we assume it’s because something bad happened to him.” If you are actually upset about something, make sure you speak up and let the person know what’s really going on.
Then take this opportunity to totally shut those people down, because what’s going on with your body is none of their business—whether you are PMSing or not. Says Madison, “If someone asks you if you have PMS when you’re upset about something else, feel free to respond: ‘This has nothing to do with my hormones. I’m upset because something upsetting happened. Not because my hormones are out of whack.'”
Are you dealing with PMS? What symptoms are the worst for you? And how annoyed do you get when people pretend PMSing isn’t a big deal?! Let us know in the comments!
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