Premenstrual tension, or PMS as it is commonly known, is the set of symptoms that precede a woman’s menstrual period and can last from 5 to 10 days before menstruation, or in some cases up to 15 days, disappearing once menstruation begins. PMS symptoms occur due to a rise in hormones, mainly ovarian hormones.

There are characteristic symptoms of PMS that affect 3 out of 4 women in the main age group of 25 to 45 years old who have experienced at least one pregnancy. Ideally, attention should always be paid because if the symptoms do not disappear once menstruation starts, they are not PMS symptoms and may be signs of depression and should be investigated by a specialist. Some PMS symptoms are so intense, causing so much suffering, that they force a woman to seek medical help and take medication for relief during this period. Considered severe PMS, the woman may experience insomnia, depression, anguish, excessive nervousness, making it difficult to interact with others during this phase, which can negatively impact her personal, marital, and professional life.

The symptoms:

  • Diarrhea and constipation
  • Irritability
  • Nausea
  • Pimples and acne
  • Migraines
  • Breast tenderness
  • Decreased sex drive
  • Increased appetite

In general, there are leg pains, strong cramps, abdominal bloating, and mood changes that can happen within minutes. A woman may go from great happiness to tears in seconds and for insignificant reasons. This is one of the PMS symptoms known as psychological, among which are low self-esteem, irritability, anxiety, insomnia, and depression. There are those who say PMS is nothing but an invention by women, but PMS and its symptoms are real and proven—some women suffer from stronger symptoms, others have milder, almost imperceptible ones.

How to Relieve PMS Symptoms

Depending on the intensity of PMS symptoms, the doctor will prescribe the ideal treatment for each case. If a woman suffers from severe PMS, the specialist may prescribe antidepressants or even continuous-use contraceptives that will stop this period by interfering with the menstrual cycle. Another suggestion is foods that help reduce the intensity of PMS symptoms, such as fish, which contain omega-3 and are excellent anti-inflammatories, vegetables like spinach and parsley, fruits such as pineapple, avocado, and fig, and other fiber-rich foods. All are rich in vitamins B6 and E, which help combat fluid retention. Vitex Agnus-Castus tea and Agoniada tea are also powerful allies for women in fighting premenstrual tension.

Chocolate eaten in moderation can relieve PMS symptoms

Chocolate, which is one of the most sought-after foods by women during PMS, has been proven to help during this phase because chocolate offers tryptophan, a substance our body needs to produce serotonin, the hormone of satisfaction and well-being. Thus, it brings a feeling of pleasure, easing a woman’s irritability and bad mood. However, it should be eaten in moderation, as it is rich in sugar and fat and eating it in excess can actually intensify PMS symptoms instead of relieving them.

During this phase, avoid eating fatty foods, foods high in sodium, and consuming alcoholic or caffeinated drinks. Ingesting these foods can further increase PMS symptoms.

See Also: Irregular Menstruation – Causes and How to Help Your Cycle Return to Normal

Photos: Nêssa Florêncio, Floyd Brown