By Penelope A. Domogo, MD
PMS, or premenstrual syndrome, is a group of physical, emotional, and behavioral changes that many women experience a few days to a week before their monthly menstrual period. It mostly affects women of reproductive age, usually from early teens to the mid-40s. We rarely heard of PMS in the 1970s to the 1990s but now it is so common. If before PMS just meant a painful lower abdomen, we would just take 1 Midol and the pain would go away. Midol was a brand of ibuprofen, an anti-inflammatory drug, which every girl then knew was to relieve pain in PMS.
PMS happens because of natural changes in hormones, mainly estrogen and progesterone, which rise and fall during the menstrual cycle. These hormonal shifts can affect the body and the mind. Its effects varies from woman to woman and can range from very mild to strong, enough to disturb daily life.
Common physical symptoms of PMS include lower abdominal pain, backache, headache, breast tenderness, bloating, weight gain due to water retention, acne, and tiredness. Some people also experience changes in appetite, such as cravings for sweet or salty foods. Sleep problems may occur as well, either sleeping too much or having difficulty falling asleep.
There are also emotional and mental symptoms. These may include mood swings, irritability, sadness, anxiety, anger, or feeling unusually sensitive. Some people find it hard to concentrate at work or school during this time. In homes and workplaces, these mood changes can sometimes lead to misunderstandings if others are not aware of what PMS is.
PMS is not a disease. It is a natural response of the body, although its severity can be influenced by lifestyle, stress levels, diet, physical activity, and overall health. Lack of exercise, poor diet, smoking, excessive alcohol use, and long-term stress may make symptoms worse. Eating iced food and drink often would aggravate PMS. This is because cold causes stagnation of the blood and energy and this causes all the symptoms of PMS.
The good news is that PMS can often be managed and prevented. Simple lifestyle changes can make a big difference. Start by eating well, meaning eat plenty of vegetables and natural food. Avoid cold foods especially one week before menses but better yet, make it a habit not to eat immediately food and drink that comes from the refrigerator, even water. Take them warm. Reducing very salty, oily, or sugary foods before periods may lessen bloating and discomfort. Warm compress over the lower abdomen relieves pain. In the past when there were no hot water bags, women placed a warm iron over their lower abdomen or a heated spoon or warm stones. Regular physical activity, such as walking, farming work, household chores like scrubbing the floor, yoga, other physical activities, is very important and will improve mood and reduce pain. I know a friend who would vigorously scrub their floor the moment she feels some bloating or pain and these would go away when her body warms up. Getting enough sleep and finding ways to relax, through prayer, meditation, music, or quiet time, also helps.
Talking openly about PMS is important so that people will understand when a woman suddenly changes mood or demeanor and will give her support.
In some cases, PMS symptoms can be severe and interfere with daily life. When this happens, it is important to seek help from a healthcare provider.
In summary, PMS can be prevented and treated. With awareness, healthy habits, and supportive environments, people can manage PMS better and continue their daily activities with comfort and confidence.***
===========
“Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well.” 3 John 1:2
