How to Recognize PMS: 5 Common Signs and Symptoms
Have you ever found yourself feeling unusually tired, emotional, bloated, or craving every sweet treat in sight, only to realise your period is just around the corner? If so, you're not alone.
Many women can worry when these symptoms occur, which is why we’ve created a simple guide that can help you understand how certain PMS symptoms show more than others and also how to naturally reduce them as you go through your cycles, so you can experience an smoother and healthier cycle.
What is PMS and what does it stand for?
PMS also known as premenstrual syndrome, can be a recurring pattern of emotional, mental and physical changes that happen right before a menstruation period. These changes can last and effect your everyday to daily life and can also your reduce physical and mental performances.
Changes can be shown through various symptoms which can look like and mainly include stomach bloating, headaches, mood-swings, depressive episodes, appetite changes, joint and back pains, changes in libido, disrupted sleep cycles and potential digestive issues.
Learning how to recognise PMS can help you better understand your body, support your well-being, and prepare for the different phases of your menstrual cycle. By becoming more aware of the signs and symptoms, you can begin to work with your cycle rather than feeling caught off guard each month whenever they appear.
In this guide, we'll explore the most common PMS symptoms, when they typically occur, and how to tell whether what you're experiencing is PMS or something that may require further attention.
Most common PMS Symptoms and how to deal with them
Every women’s menstrual cycle and PMS symptoms differ but you can also understand how and when to recognise certain patterns so that PMS can be easier to manage as you go through your daily cycles.
Many questions arise when women can feel symptoms yet no period or even at the start of your cycle way before your ovulation period. Therefore, it is best to learn each symptom and why it occurs to begin with.
Bloating & Digestive issues
As progesterone peaks in the second half of your cycle (the luteal phase), it can relax muscles in the gut, which slows down digestion, leading to trapped gas, constipation, and bloating. This is a natural occurrence and a combination of extra estrogen fluctuations can also cause your body to retain extra water, contributing to bloating causes. It is completely normal to experience mild - severe bloating issues in this time.
However, you can improve these symptoms by drinking enough fluids like herbal teas and eating a balanced diet that includes added potassium in foods such as bananas, avocados and sweet potatoes. Limit sugary foods and caffeine as these tend to spike the natural blood sugars.
MOOD SWINGS
Common circumstances of moodswings begin in the luteal phase, when the body is dropping in estrogen. Serotonin levels are also impacted because of these shifts. Significant hormonal shifts can impact performance highly, as it can trigger certain depressive episodes and allows higher emotional sensitivity.
In those times, it can be important to prioritise rest and slower movements especially within active exercises and workouts. Aswell as, a consistent sleep schedule that prioritises the 8 hour sleep cycle.
Back & Joint Pains
Another common symptom throughout experiencing PMS symptoms is gaining back and joint pains which can cause general aches and pain across your body. These physical changes can only last up to a few days yet are detrimental to your daily performance.
Most joint pains can be cured by applying heat or pressure to the area most affected which can ease and relax certain muscles.
How to naturally reduce PMS symptoms
Shockingly, 8 in 10 people say they experience one or more premenstrual symptoms, therefore it is widely common. Although, you cant eliminate PMS symptoms altogether, there are natural ways that you can attempt that manage any extreme occurring symptoms. So, read on for more on how to find out ways to reduce severe PMS symptoms…
Track your Monthly Cycle
Many women have reported that after tracking their daily cycles for a period of 2-4 months, they found they were more aware of their daily patterns, symptoms and occurrences during their menstruation, which helped when dealing with PMS.
You can track your personal cycle by using calendars and planners. For more accuracy and information, you can also download apps that give you everything you need when learning about your own cycle.
Bloomwithflore’s recommended apps include: Clue, Flo & 28
Maintain a healthy sleep cycle
Common symptoms occur due to inconsistent and disrupted sleep cycles. It’s so important during the weeks before menstruation to ensure enough rest and sleep is acquired, before completing your period. These patterns are showing your body clock that everything is working correctly.
exercise regularly and consistently
Regular exercise also ensures a smoother cycle and naturally can reduce PMS symptoms, especially if you’re trying to decrease severe symptoms. Make sure to maintain a consistent and regular routine to balance hormone levels and to also enhance mental performance.
Eating In accordance to your Cycle phases
Another natural remedy of soothing PMS symptoms is to eat according to cycle phases. Studies show that eating certain foods to accommodate certain fluctuations within natural hormones can regulate period symptoms and pains.
Such practice is a holistic way to ensure that your daily cycle is nourished with exactly what it needs at the right times.
If you’d like to learn more about which foods are best to eat during each cycle phase read our article on : Ways to eat a balanced diet during your period.
If you enjoyed this article and wish to learn more about cycle changes, periods and feminine content, head over to our instagram @Bloomwithflore.com and dont forget to sign up to our monthly newsletter.
