Premenstrual syndrome or PMS is a range of symptoms ranging from pain to noticeable mood swings. Most women note that these days it is difficult for them to restrain their emotions. Obstetrician-gynecologist Inna Kondrashova and neurologist Olga Sapronenkova tell how to control yourself.
During PMS, a complex hormonal restructuring occurs, for which the body has to spend a lot of energy. The brain fixes the energy deficit and begins to redistribute it to all systems. As a result, exhaustion sets in.
The central nervous and endocrine systems, which regulate our emotional state, suffer the most. The work of all organs, our desires and sensations depend on the good work of the central nervous system. In addition, it is she who is responsible for communication with the outside world. Hence the sudden mood swings.
Small emotional swings during PMS, if they do not disrupt your usual lifestyle, are considered the norm. But if you understand that your behavior can go beyond the usual and cause serious discomfort, you become overly irritable and emotional, you cannot concentrate on work and ruin relationships with loved ones, you should not blame yourself for not being able to control emotions.
In addition, it is not so difficult to correct the situation. Here are our recommendations.
Watch for food
Proper nutrition in this case is not a standard recommendation that everyone is talking about, but a physiologically determined necessity. First, reduce the amount of salt in your diet. Salt contributes to fluid retention in the body, and during PMS, this delay happens for many. This adversely affects the well-being and, as a result, the emotions.
Secondly, exclude sugar and caffeinated products: these substances negatively affect an already overstressed nervous system. You should not try to restore a good emotional state with the help of alcoholic beverages. Alcohol also retains fluid in the body, leads to swelling and depletes the nervous system, which these days needs additional support, not stress.
Deep sleep
In the case of PMS, sleep is definitely the best medicine. More sleep is needed not in order not to yell at anyone, but to help the body recover from excessive expenditure of resources. It is better to sleep in complete darkness: no luminous screens of smartphones, monitors and alarm clocks should distract you. It is under such conditions that the body produces melatonin, a hormone that ensures the quality of sleep and replenishment of the body’s strength.
Exercise stress
Don’t focus on your condition. Do something pleasant and easy: go for a walk or go to the gym. Naturally, exhausting workouts are best postponed for a couple of days. On these days of the cycle, it is preferable to do yoga, Pilates, or light cardio. By the way, if you notice regular mood swings in yourself, not even related to PMS, start visiting a sports club regularly. Physical activity stimulates the production of the hormone endorphin, which has a positive effect on the body and helps fight stress.
Special drugs
If sound sleep, proper nutrition and sports do not help, you should consult a doctor. About 60% of women complain of severe PMS. Based on the results of the consultation, therapy with sedatives may be prescribed. Since PMS is similar to an astheno-neurotic syndrome that causes mental exhaustion, a doctor may prescribe B vitamins and magnesium.
If PMS is particularly severe, antidepressants and hormonal medications may be needed. By the way, according to a study by the US National Institute of Mental Health (NIMH), severe PMS can be genetically determined. Scientists have found that premenstrual dysphoric disorder (PMDD), which is accompanied by severe mood changes, pain and sleep disturbances, is a consequence of overexpression of the genes of the ESC / E (Z) complex.
These genes affect the production of the hormones progesterone and estrogen. With increased expression of the ESC / E (Z) complex, more hormones are produced, which, as the researchers believe, leads to a more severe course of PMS.
About the experts
Kondrashova Inna Valerievna — obstetrician-gynecologist of the Atlas Medical Center, candidate of medical sciences, specialist in infertility treatment and pregnancy planning.
Sapronenkova Olga Alekseevna – neurologist at the Atlas Medical Center, Candidate of Medical Sciences. Specializes in pediatric neurology, reflexology, treatment and prevention of cognitive impairment.