Wat is het Pre-menstrueel syndroom en hoe merk je het?

What exactly is Premenstrual Syndrome (PMS) and who gets it?

Premenstrual syndrome (PMS) is a group of symptoms that many women experience during the luteal phase of their menstrual cycle, usually a week or two before their period starts. These symptoms can be both physical and emotional, and vary from woman to woman. Common physical symptoms include: bloated ⁢feeling, headache, ‌ fatigue and ⁣ sensitive breastsEmotional symptoms can irritability, mood swings and depressive feelings include. While PMS can be quite distressing, not all women experience the same intensity or combination of symptoms.

At Midwives ⁢PuurBegin⁣ we know that understanding ⁢PMS is essential. That's why ⁤it's important to know who can get it. In theory, any woman with a menstrual cycle can experience PMS, although it's more common in women in their late 20s to early 40s. There are some factors that can increase your ⁤risk, such as stress, family history ⁣and‌ even sedentary lifestyle. Research shows that approximately ‌75% of menstruating women experience some form⁣ of PMS symptoms.

Common symptoms:

- Mood swings

- Headache

- Fatigue

- Bloated feeling

- Irritability

Factor	Risk
Stress	Increased
Family history	Increased
Sedentary lifestyle	Increased

Why PMS Affects Your Mood So Much

Premenstrual syndrome (PMS) can have a huge impact on your mood. Hormonal ⁤fluctuations are often the culprits. Progesterone and estrogen fluctuate throughout your menstrual cycle, which can lead to feelings of ⁤sadness, irritability, and ⁣even anger. Additionally, when these hormones fluctuate, it can also affect the production of serotonin,⁣ the‌ so-called⁣ “happiness hormone”, in your brain. This can make you feel⁤ very sad or anxious⁤ sometimes,⁤ even when there⁤ is no clear reason for it.

In addition, there are more factors ‍that can affect your mood during PMS. Think of:

- Stress – increased stress levels can worsen ⁢PMS symptoms.

- Lack of sleep ⁢ – a restless night's sleep can affect your emotional stability.

- Power supply – too much sugar, caffeine‌ or salt can affect your blood pressure and mood.

At Midwives PuurBegin we recommend that you pay close attention to your body and seek help in a timely manner if symptoms become too overwhelming. It is crucial to be aware of these influences and find ways to cope with them, such as relaxation techniques or adjustments to your diet.

Factor	Influence	Solution
Stress	Elevated cortisol levels	Meditation, yoga
Lack of sleep	Decreased emotional resilience	Fixed sleep routine
Power supply	Fluctuating blood sugar levels	Balancing diet

Tips and Tricks to Relieve PMS

Premenstrual syndrome can be challenging, but there are several ways to help alleviate this discomfort. First, it is important to eat a balanced diet. Foods rich in vitamins, minerals ⁤ and fibres to make you feel better. For example, think about:

- Fresh vegetables and fruits

- Whole grain products

- Nuts and seeds

In addition, keeping a food diary helps to identify which foods aggravate your symptoms.

In addition to nutrition, exercise also plays an important role. Regular exercise increases endorphins, the so-called 'happiness hormones'. Choose activities such as:

- Yoga

- To walk

- Misuse

Additionally, ⁣stress management, such as meditation or taking a relaxing bath, can make a big ‌difference‍. Try different techniques and⁤ find what⁢ works best for you.

Resume

Thank you for reading our article about PMS and how to manage it! We hope that you now have a better understanding of what PMS is and what ways there are to alleviate the symptoms. If you still have questions or need personal advice, please do not hesitate to contact us. At Verloskundigen PuurBegin we are always here to support and guide you, no matter where you are in your menstrual cycle.

Keep listening to your body and give yourself the space and care you need. Every woman is unique and what works for one person may not work for another. Together we can discover what is best for you.

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