How many women do not suffer from the feared premenstrual tension, PMS? Every month we get ready, because we know that we are going to have a very difficult week… either because we will be irritable, tearful or eager to eat chocolate.
I recorded a video in which I talk about the 5 types of PMS that exist and tell my secret of why I don’t have it. (Yes, I don’t have PMS!)
See below the exercises to decrease and know how to identify your type.
Download the summary and practical exercise of the video below as promised.
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Premenstrual tension, or premenstrual syndrome, is the period before menstruation. In that time, which usually starts 7 days before menstruation, some psychological and physical symptoms that usually disappear on the first day of menstrual flow may appear. In some women, PMS ends only at the end of the menstrual period.
The main cause of PMS is female hormonal changes during the menstrual period, which interferes with the central nervous system. The levels of endorphins (natural substances linked to the sensation of pleasure) and neurotransmitters, such as serotonin, are altered, as the woman’s body undergoes changes during the fertile period and then undergoes another change when the egg is not fertilized .
Types of PMS
Not all women experience the same symptoms. There are so many sensations that medicine separated premenstrual tension into five different types, which can happen separately or at the same time in women. Meet them all:
· PMS A
Type A is related to anxiety . Some women have a drop in the hormone estrogen, responsible for decreasing stress, and a greater release of adrenaline and cortisol, which contributes to stress. The main symptoms are:
- Difficulty sleeping
- Mood changes
· TPM C
Type C is mainly related to binge eating. The name comes from English, craving , which means desire. Women who have this PMS usually have a craving for fatty foods and chocolate.
The explanation for this “uncontrolled” desire is that when you eat a food rich in sugar or fat, some areas in your brain are activated, increasing the feeling of pleasure. Since hormones are altered during PMS, this mechanism can generate an exaggerated reaction, causing an even greater sense of pleasure.
The symptoms of C are:
- Compulsion by sweet or savory
- Willingness to eat goodies or different foods
· TPM D
Type D premenstrual tension is related to depressive symptoms. These symptoms are usually caused by a reduction in serotonin. The main signs of this PMS are:
- Anger without reason
- Little concentration
- Memory lapses
- Low self esteem
- Violent feelings
· TPM H
Type H PMS has this name because it is related to the word “hydration”. PMS H is mainly related to fluid retention and its consequences.
- Weight gain (due to fluid retention)
- Abdominal swelling
- Breast tenderness and swelling
- Swelling in the extremities of the body, such as hands and feet
· TPM O
There are other symptoms that may also be related to PMS. These symptoms were grouped and classified as type O – referring to “other” symptoms. Among them are:
- Change in bowel habits
- Increased frequency of urination
- Sudden heat (hot flushes) or cold sweating
- Generalized pains, including colic
- Acne and oily skin
- Allergic reactions
- Respiratory tract infections
Foods that help decrease symptoms
– Whole grains (corn, barley, oats, rye, buckwheat and brown rice): these are complex carbohydrates capable of stabilizing blood glucose and eliminating premenstrual compulsion by sweets. They are excellent sources of protein, fiber, vitamins B and E and minerals.
– Legumes (lentils, beans of all kinds, chickpeas, azuki beans, green peas): they have a high content of complex carbohydrates and proteins that help regulate blood glucose, stabilizing mood swings, anxiety. Soy is an excellent food for women with PMS because it is a source of plant estrogen, it helps to normalize estrogen levels, reducing symptoms.
– Oil seeds and fruits (nuts, peanuts, almonds, pistachios): they are excellent sources of protein. They should be eaten raw and without salt. Do not consume those roasted and salted, as they will only make the symptoms worse.
– Green vegetables ( green leaves like cabbage and mustard, vegetables with roots like carrots and turnips, cruciferous vegetables like broccoli and brussels sprouts): they have a high content of vitamin A, magnesium, calcium and other nutrients that relieve PMS symptoms.
– Red, orange and yellow vegetables (carrots, peppers, sweet potatoes, pumpkin): they have a high content of complex carbohydrates and fibers that help to reduce hypoglycemia linked to PMS and mood swings. The high content of vitamin A helps to regulate heavy menstrual bleeding and premenstrual acne.
How to end PMS?
This is not a simple task, after all, hormonal change is something natural that will happen every month that you menstruate.
If your PMS is something that bothers you, and that you think should be controlled because it is out of the ordinary, the ideal is to talk to your gynecologist , because together you can find a contraceptive that works.
But if you don’t want to have to take medication, regulating your diet and playing sports are attitudes that are sure to reduce your tension during this period.