Premenstrual syndrome (PMS) is an all too familiar term for so many of us - according to the American College of Obstetricians and Gynaecologists (ACOG), about 85% of us experience at least one symptom of PMS in our lifetime. These symptoms are caused by hormonal fluctuations, particularly changes in estrogen and progesterone levels (which drop right before our period, as does our mood!).
And PMS encompasses a wide range of symptoms, from the cramps and mood swings, to intense cravings and those unwelcome acne breakouts. We've all been there!
But, did you know there is a whole host of other symptoms that you could be experiencing that are also linked to PMS?
Here are some of the less common symptoms and the science behind them:
1. GASTROINTESTINAL ISSUES
Beyond the standard bloating, diarrhoea, constipation or nausea can also be a regular PMS side-effect. A study published in BMC Women's Health found that gastrointestinal symptoms were prevalent in 73% of women with PMS. If you're one of them, check out this article for some helpful tips.
2. JOINT & MUSCLE PAIN
Do you get mysterious joint or muscle aches or pains? It might be worth tracking the timing of these and seeing if they occur cyclically (i.e. in time with your cycle) as this can be a PMS symptom as well. This pain is thought to result from the body's inflammatory response to hormonal changes. A study in the Journal of Women's Health reported that up to 25% of women experience musculoskeletal pain as a PMS symptom .
3. INSOMNIA
Sleep disturbances, including insomnia, can be a major PMS symptom (Author note: this personally affects me and I find exactly three days before my period, all chances of a good night's sleep fly out the window!). Hormonal fluctuations, particularly drops in progesterone, can disrupt your sleep patterns. Research published in the Journal of Sleep Research found that women with PMS are more likely to experience sleep issues, with about 70% reporting poor sleep quality in their luteal phase.
4. SKIN CHANGES
Some individuals notice changes in their skin during the premenstrual phase, such as acne flare-ups, increased oiliness, or even dry skin. A study in the *Journal of the American Academy of Dermatology* found that up to 63% of women reported cyclical changes in their skin, linked to hormonal variations . For more on this (including our best tips to combat these changes), read this blog post here.
5. DIZZINESS/LIGHTHEADEDNESS
Dizziness or lightheadedness is also a symptom that impacts some menstruators. While not as widely studied, there is definitely enough anecdotal evidence to suggest this warrants further research.
6. HEART PALPITATIONS
Some women experience heart palpitations during their luteal phase. These are usually not a cause for concern but can be distressing. The exact cause is not well understood, but it's thought to be related to (you guessed it!) hormonal fluctuations and their impact on the cardiovascular system.
7. CHANGES IN APPETITE
While food cravings are common (hellooooo, chocolate!) , some women experience significant changes in appetite, either eating much more or much less than usual. This can be driven by hormonal changes that in turn affect hunger-regulating hormones (like ghrelin and leptin). A recent study found that appetite changes are experienced by approximately 50% of women with PMS .
8. BRAIN FOG
Finding yourself going to get something from a room only to completely forget what you were going there for when you walk in? Brain fog, difficulty concentrating, and memory issues can also be part of PMS. These cognitive changes are believed to be linked to hormonal fluctuations affecting neurotransmitter function. A study in Psychoneuroendocrinology found that cognitive impairments are reported by about 60% of women with PMS . Now, were did I put my keys?
MANAGING PMS
Regardless of where on the scale of normal-obscure your PMS symptoms sit, here are some of our best tips to help manage them:
- Track your symptoms: Keeping a detailed symptom diary can help you identify patterns and triggers, making it easier to manage your symptoms. Not sure where to start? You can download our free cycle-tracker here.
- Diet: A balanced diet rich in whole foods, along with staying hydrated, can mitigate some PMS symptoms. Avoiding excessive caffeine, alcohol, and sugar may also help. Read more here.
- Regular exercise: Physical activity can boost endorphins, reduce stress, and improve overall well-being, potentially easing PMS symptoms.
- Stress management: Practices like yoga, meditation, and deep breathing exercises can help manage stress and reduce the severity of symptoms.
- Sleep hygiene: Prioritizing good sleep habits, such as maintaining a regular sleep schedule and creating a restful environment, can improve sleep quality.
- Consult a healthcare provider: If your symptoms are severe or significantly impact your daily life, we encourage you to seek professional advice. There may be underlying conditions that need to be addressed, or specific treatments that can help.
PMS is a complex and multifaceted condition that can manifest in a variety of symptoms, some of which are less commonly discussed. Understanding these symptoms and their underlying causes can help you better manage them and improve your quality of life. So these conversations are important.
