PMS & PMDD
PMS
Premenstrual syndrome (PMS) is characterised by a wide range of symptoms including mood swings, tender breasts, food cravings, fatigue, irritability and headaches that may occur in the lead up to a woman’s menstrual period.
There are several different types of PMS:
- PMS-A (anxiety) - linked to high oestrogen and low progesterone levels, and characterised by anxiety, mood swings, irritability and nervous tension.
- PMS-C (craving) - characterised by cravings, increased appetite, dizziness, headaches and fatigue.
- PMS-D (depression) - characterised by depression, crying, poor cognitive function and insomnia.
- PMS-H (hyperhydration) - characterised by fluid retention, weight gain, swollen extremities, breast tenderness and abdominal bloating.
- PMS-P (pain) - characterised by menstrual pain.
PMDD
Premenstrual dysphoric disorder (PMDD) is a severe, often debilitating extension of premenstrual syndrome (PMS) that causes extreme mood shifts and affects 2-8% of menstruating women during their luteal phase. It is characterised by intense emotional and physical symptoms that can interfere with daily life and functioning.
PMDD is not simply a hormonal condition. It is a complex condition that involves a heightened sensitivity to hormonal fluctuations as well as involving:
- the immune system
- the nervous system
- brain chemistry
- stress pathways
- inflammation
While it is important to understand the underlying driver of PMDD symptoms, it is incredibly important to find the right support network to achieve the correct diagnosis & help you navigate your PMDD.
Lifestyle considerations for PMDD
- Consuming adequate calories, with a particular focus on the luteal phase
- Supporting stable blood sugar levels through adequate protein & carbohydrate intake, and eating at regular intervals throughout the day
- Morning sunlight exposure
- Prioritising good quality sleep
- Reducing / removing alcohol
- Nervous system regulation through practices such as breath work, gentle movement, meditation, mindfulness, journalling etc
