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WOMENS HEALTH TOPIC: Premenstrual Syndrome
What is it? And what can you do to help with symptoms?
By Jasmine Lasslett Health and Wellness Expert
NATIONAL WOMENS HEALTH WEEK 9th - 15th May
National Women’s Health Week encourages women to consider the factors that influence their mental health, such as managing stress, in order to ward off anxiety and depression. It is a reminder to women to take care of themselves, and to make their health a
priority. Premenstrual Syndrome affects more than 90% of menstruating women and that’s why it is so important that we break down the taboo around periods and PMS and support women who suffer from Premenstrual Syndrome
What is the menstrual cycle
The menstrual cycle is a regular reoccurring process that occurs in the female’s reproductive system. It is a natural series of change which prepares a woman’s body for the possibility of pregnancy. Each month, an egg is released from the ovary during ovulation. It travels down the fallopian tube, where it may be fertilized by a sperm. If fertilized, it implants in the lining of the uterus. If not, the egg and lining are shed during menstruation.
The menstrual cycle is not the same for every woman, it can vary greatly. It is counted from the first day of one period to the first day of the next. Menstrual flow occurs on average every 21 to 35 days and can last 2 to 7 days. You might have a regular menstrual cycle, where the cycle is about the same length every month, or you might have a somewhat irregular cycle. Symptoms can also vary greatly from person to person, your period might be light or heavy, painful or pain-free, long or short. Menstrual cycles tend to shorten and become more regular as you age. Until you reach the pre-menopause stage, the time when a woman's body begins the natural transition to menopause. During the pre-menopausal stage cycles can then become totally irregular until you get to a point when menstruation ceases all together.
It’s also important to note that certain types of contraception can alter your menstrual cycle, please discuss this with your health professional. Menstrual cycle phases
What is Premenstrual Syndrome (PMS)?
Premenstrual syndrome (PMS) affects a lot of women. In fact, it affects more than 90% of menstruating women and that’s why it is so important that we break down the taboo around periods and PMS. It is a lot more common than you may think and most women have PMS at some point in their life’s. PMS is the name for the symptom’s women can experience in the weeks before their period. PMS symptoms typically tend to occur in the luteal phase of the cycle (around day 16-28 of your cycle) about 5 to 11 days before menstruation and tend to go away once menstruation begins. The cause of PMS is not fully understood. It is believed that it could be due to changes in hormone levels.
For some women it really can impact their daily life. Each woman's symptoms are different and can vary from month to month. Some women have no symptoms at all, so don’t compare yourself to them.
The most common symptoms of PMS include (NHS- website):
• Mood swings
• Feeling upset, anxious or irritable
• Tiredness or trouble sleeping
• Bloating or tummy pain
• Breast tenderness
• Headaches
• Spotty skin or greasy hair
• Changes in appetite and sex drive
You can find more information on womens health on the PAM Assist Portal - Log in here:
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What can you do to help cope with PMS symptoms?
Eat a healthy, balanced diet:
• Ensure you are getting enough iron. Women lose on average 30 mL - 45 mL of blood when menstruating. Iron deficiency is often caused by blood loss. If we lack iron, we are likely to feel fatigued and weak. So, eat foods rich in iron, some examples of food rich in iron; meat, seafood, beans, legumes, nuts and seeds, green leafy vegetables.
• Cravings tend to kick in during this luteal stage. Cravings range from person to person but they often tend to be chocolate, sweets or salty foods. It can be useful to track what you crave so you recognise these as a normal part of your PMS symptoms.
• Also ensure you are getting enough fibre in your diet. Oestrogen and Progesterone are higher during the luteal phase, these hormones have been associated with slowing things down and some women can become constipated. Some examples of high fibre foods; whole grains, fruits, vegetables, legumes and oats.
Keep active:
• Research is still needed for us to fully understand the impact of exercise on PMS symptoms. • It’s important to listen to your body and know what works for you. Common PMS symptoms include fatigue, muscles aches and cramps. So, it might be you need to choose a different form of exercise; going for a gentle walk or some yoga. Or it may be that you need to have some time off (which is totally ok) and treat yourself to a nice relaxing bath or have a sofa session with a hot water bottle.
• It is also worth noting during the luteal phase it is common for a woman’s body temperature to be slightly elevated. This can have a negative impact on exercise performance. If you take part in endurance sports, it may be worth adjusting your training schedules during this time.
Talk and seek support:
• Speak to someone. Especially if you are having a hard time. It is good to talk!
• If you are at all concerned it is worth checking in with your GP/ medical professional.
• It is also a good idea to track your cycle so you are aware of what is normal for you. There are lots of apps available for you to log your periods and symptoms. This will also be useful if you do ever need to show your GP.
• We know that exercise can improve our mood due to the release of endorphins ‘feel-good hormones’. This can help to lift your mood if you’re feeling low or experiencing mood swings with PMS symptoms.
Fight or Flight!
Understanding your stress response
By Janet O'Neil Clinical Nurse Director
Stress occurs when we are faced with a perceived threat that we do not feel we are able to cope with a stressor, for example, a new experience outside of our comfort zone; an exam or divorce; house move, bereavement or job loss. It may also be a combination of factors where we feel a loss of control or lack of support or being overwhelmed.
Stress is a biological and physical response to these threats. It can be sudden and quite severe leading to an increase in heart rate, breathing more rapidly, loss of appetite and sudden feeling of energy.
Our eyes and ears send information to the amygdala a structure deep in the brain about the size and shape of an almond, that plays a major role in our stress response. The amygdala processes the images and sounds and decides whether it is stressful, and this decision could use previous experience i.e., memory to make a judgement. If the brain decides that the situation is stressful then the “hypothalamus” is triggered.
The hypothalamus
The hypothalamus is a part of the brain found at the base of the skull that has a function of linking the nervous system to the endocrine system via the pituitary gland. The endocrine system is a series of glands that produce and secrete hormones that the body uses for a wide range of functions including our metabolic system. When we become stressed, the hypothalamus triggers the stress response to the pituitary gland which produces a hormone called ACTH which stimulates the adrenal gland to produce corticosteroids. Cortisol’s are then produced which releases stored sugar from the liver leading to an energy response; reduces swelling (in the case of injury) and suppresses the immune response. The adrenal medulla which is part of autonomic nervous system (ANS), is triggered subconsciously. fright) and dampens activity in the parasympathetic STRESS AWARENESS MONTH June 2021 nervous system (business as usual). All this happens very quickly so that reactions are very fast. Adrenaline decreases digestion and increases sweating, increased pulse and blood pressure in other words it gets the heart racing. The body goes into survival mode and therefore cannot really think about anything else; it is like having a getaway car ready and waiting which can make it hard to focus on anything other than the stress. This is part of the reason why we can’t just think our way out of stress. No ill effects occur from a short-term stress response or a flight and fright response. Cortisol released during our stress response also suppresses the immune system, making us less able to fight off illness. Muscle tension increases, which can cause or worsen pain and migraines. Since our digestive system is less active during stress, that can lead to some unpleasant effects, like bloating, nausea, or diarrhoea.
Once the ‘threat’ is over the parasympathetic branch takes control and brings the body back to neutral. However, if the stress remains long-term then the risk of heart problems can occur. Therefore, we need to do everything we possibly can to manage that stress. Identifying a cause of ongoing stress and addressing the cause is really important. If it is work related stress, speak up and discuss it with your line manager or HR team. This is called taking control and is an important part of finding a solution and is important for addressing any cause of stress.
• Be active, exercise reduces emotional intensity and clears your thoughts • Set time for yourself such as socialising and relaxing • Set yourself a goal or challenge as this can build resilience • Avoid unhealthy habits like smoking, caffeine and alcohol as these are unhelpful coping strategies • Help other people as this leaves you with a feeling of wellbeing • Be positive
This produces the adrenaline hormone which, gets the body ready for a fight or flight response. It does this by awakening the sympathetic nervous system (flight and
