What Are The Symptoms Of Pmdd
Symptoms of PMDD appear during the week before menstruation and end within a few days after your period starts. These symptoms disrupt daily living tasks. Symptoms of PMDD are so severe that women have trouble functioning at home, at work, and in relationships during this time. This is markedly different than other times during the month.
The following are the most common symptoms of PMDD:
Neurologic and vascular symptoms
The symptoms of PMDD may look like other conditions or medical problems, such as a thyroid condition, depression, or an anxiety disorder. Always talk with a healthcare provider for a diagnosis.
Amp Up Your Exercise Routine During The Week Leading Up To Your Period
Exercise is known to be helpful for symptoms related to the menstrual cycle, like severe menstrual cramps and low mood. It also gives you some much needed energy when you’re feeling sleepy. Dr. Dweck says you should make time to move when you’re menstruating. You don’t have to go so hard that you completely wipe yourself out â even the simplest of workouts or a short run will get the job done, increasing energy levels and then helping you sleep at night.
Your Plan For Relieving Pms Fatigue
In summary, your plan for relieving PMS fatigue and other symptoms should include stress reduction, dietary changes, and a simple supplement protocol:
- A high-quality herbal formula to help balance hormones
- A multi-vitamin formula that contains B vitamins, vitamin D, calcium and magnesium
Anyone struggling with PMS fatigue probably knows it can feel impossible to make changes to daily life when youre exhausted. So, I recommend using the days during your cycle when your energy levels are higher to start implementing your PMS relief plan. For many women, energy levels are highest the week or so after their period ends.
Ideally, youll start to see improvements in your PMS symptoms within the first few menstrual cycles.
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What Exactly Is Pms
PMS is a combination of symptoms that many women get before their menstrual period. After ovulation, your estrogen and progesterone levels begin to fall dramatically if youre not pregnant. PMS symptoms typically go away after a womans period starts, because the hormone levels start to rise again.
Some women have very mild symptoms, or no symptoms at all. For others, PMS can be so severe that it affects their daily life. For some women, going to work or school is difficult because they deal with migraines, fatigue, and even bad allergy symptoms! PMS goes away when you go through menopause.
How Is Pmdd Diagnosed
Aside from a complete medical history and physical and pelvic exam, there are very few diagnostic tests. Because there are mental health symptoms, your healthcare provider may want you to be evaluated for mental health concerns. In addition, your healthcare provider may ask that you keep a journal or diary of your symptoms for several months. In general, to diagnose PMDD the following symptoms must be present:
- Over the course of a year, during most menstrual cycles, 5 or more of the following symptoms must be present:
- Depressed mood
- Lack of interest in activities once enjoyed
- Insomnia or the need for more sleep
- Feeling overwhelmed or out of control
- Other physical symptoms, the most common being belly bloating, breast tenderness, and headache
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Speak To Your Doctor To See If There’s Something More Serious Going On
If you’ve done everything on your checklist and you’re still exhausted, it’s time to chat with your doctor. “Some women are so fatigued because they have an underlying problem,” Dr. Dweck says. It could be an irregularity with your thyroid, a gland that controls your metabolism, which can cause fatigue, irritability, depressive symptoms, and weight gain.
You might be dealing with anemia, a blood disease that affects 3.5 million Americans, which is linked to women who have super heavy flows. Dr. Dweck even lists Lyme disease as a possibility, which would show up alongside joint pain and a rash. Heavy bleeding with a lot of clotting may also cause you discomfort, so it’s a good idea to see a doctor to help, Dr. Ross says.
Whatever the case may be, if your instinct is telling you to see a doctor about your ruthless fatigue, do it. You don’t want to go through every period so tired you can’t even get the smallest tasks done, and you definitely don’t have to.
Dr. Sherry Ross M.D., OB/GYN
Dr. Alyssa Dweck M.D., OB/GYN
Cao, H., Pan, X., Li, H., & Liu, J. . Acupuncture for treatment of insomnia: a systematic review of randomized controlled trials. Journal of alternative and complementary medicine , 15, 1171â1186. https://doi.org/10.1089/acm.2009.0041
Okamoto-Mizuno, K., & Mizuno, K. . Effects of thermal environment on sleep and circadian rhythm. Journal of physiological anthropology, 31, 14. https://doi.org/10.1186/1880-6805-31-14ll
Managing Fatigue And Pms
There are several things to do in order to manage PMS symptoms. To prevent symptoms, simple lifestyle changes can be made, such as exercising regularly and eating healthy – plenty of fruits, vegetables, and calcium. Salty foods, caffeine, and alcohol have been known to worsen PMS symptoms, so it is wise to avoid those things during menstruation.
Additionally, certain medications can help alleviate PMS symptoms. Oral contraceptives can be helpful because they regulate menstrual periods and stabilize hormonal swings. Antidepressants, like selective serotonin reuptake inhibitors, have been known to help relieve PMS symptoms like fatigue and mood swings. Taking Selective serotonin reuptake inhibitors should be limited to the two weeks before menstruation begins. Anti-inflammatory drugs, like ibuprofen and naproxen, can also be beneficial for PMS symptoms like bloating and cramping.
Fatigue and premenstrual syndrome are linked due to the fact that PMS causes fatigue, which leads to and amplifies other PMS symptoms. It is important to live a healthy lifestyle and reduce stress as much as possible in order to prevent these symptoms. Taking anti-inflammatory drugs and antidepressants can also help alleviate symptoms. If none of the suggested treatment options offer you any relief, it may be time to see a doctor. Writing down your symptoms and how long they last can be useful for the doctor to determine appropriate treatments for your situation.
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Joint And Muscle Pain
At times, joint and muscle pains may be caused the incoming period as thus a premenstrual symptom. Again, the pains are varied in intensity with some not even feeling them while others having a lot of discomfort from them.
There may be more of these symptoms that have not been mentioned here. You need to keep track of the changes you go through in at least three menstrual cycles to know exactly which ones are premenstrual symptoms and which ones are not.
This way, you can discover most anomalies early on.
Tiredness From Dropping Estrogen Levels
In the weeks leading up to your period, your body prepares for a potential pregnancy with spikes in your estrogen levels. These hormones work in overdrive to create the perfect environment for a fertilized egg. Once your period arrives, your body realizes that you no longer need those high estrogen levels to sustain a pregnancy, causing them to drop off.
This rollercoaster of hormones can contribute to the fatigue you feel during your period. Peeked estrogen levels give you energy and make your body feel high alert. When this switch flips, your energy levels will drop proportionately, leaving you feeling exhausted.
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Apply Heat To Relax & Wind Down
When you’re on your period and exhausted, a great way to prepare yourself for deep sleep is by adding some warmth to your evening. Dr. Dweck suggests you take a warm bath and grab a hot water bottle. It will help your menstrual cramps and overall discomfort. Too much heat can make you more wakeful, though, so be aware that your hot water bottle could keep you up at night.
Physical And Emotional Changes Before Your Period
Around 90% of women report that they notice at least some physical or emotional changes in the lead-up to their period. Examples of changes that can occur include:
- Bloating or gassiness
- Sensitivity to noise and light
- Reduced concentration and memory
- Sadness, anxiety, irritability, and mood swings
- Changes in sex drive
- Sleeping too much or not enough
- Appetite changes
When these symptoms appear, they range from 10 days to only a few hours before your period. They may go away shortly after menstruation begins or can last for several days after your period starts.
Though almost all women detect some changes before their period, they are usually limited and mild. The type and severity of changes can fluctuate over time and across different menstrual cycles.
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Why You Should Not Ignore Tiredness During Your Period
09 July 2019 by – Dr Demetri C Panayi
Feeling fatigued and tired is a common occurrence that can be a direct impact of excessive physical activity, lack of sleep, unhealthy eating habits, or a side effect of some types of medication. Although most of these causes can be controlled and avoided, tiredness during the weeks leading up to and during your period may be caused by an underlying health issue.
Many women suffer from menorrhagia, which is more commonly known as heavy periods. Around 1 in 3 women will seek treatment for the issue.
If heavy bleeding is interfering with your everyday life, you shouldnt ignore it, as your body could be telling you there is something seriously wrong.
What You Can Do About It
Whether you experience odd days or ongoing weeks of low energy, its important to have natural ways to support your energy supplies, mood, concentration and general ability to do life.
Here are some of our favourite natural energy supports:
As mentioned above, B vits are essential for great energy. They work as catalysts in the body, converting the food you eat into energy.
Hormonally speaking, vitamin B2 also plays a role in hormone production by the adrenal glands , while studies show that vitamin B6 supports mood, brain health, PMS and more.
If you suspect that your fatigue is hormonal, we invite you to take a look at balancing your sex hormone levels. Vitex is the OG hormone-balancing herb, and has been used for centuries to balance and regulate the menstrual cycle by optimising ovulation. Happy ovulation = a happy period with less fatigue. Needless to say, we added a LOT of Vitex to Period Pal
Our favourite thing about this herb is its ability to provide an immediate energy boost. 200mgs of a good quality Panax ginseng will feel much like your morning flat white, sans the jitters and adrenaline rush.
This well renowned, antioxidant-rich herb has also been used for centuries as a support for mental clarity, immunity and both physical and mental fatigue.
This reduces occurrences of fatigue, exhaustion, brain fog, burnout and anxiety and also supports exercise performance, mental clarity, mood and vitality.
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What Are The Stages Of The Menstrual Cycle
The menstrual cycle has four stages:
Some resources classify the menstrual cycle as having only three phases and consider the days of menstruation to be a component of the follicular phase.
Tackling Low Energy Levels Brought On By Pms
Fatigue is among the more than 150 physical, behavioral, or psychological symptoms of premenstrual syndrome, or PMS. PMS and PMS fatigue are often signs that the hormones responsible for womens menstrual cycles are imbalanced.
The two most common underlying factors that can lead to hormonal imbalances in women are stress and poor gut health. The great news is that we can do something about both of these. Taking simple steps to reduce stress and improve digestion may be the ticket to less fatigue and fewer symptoms overall in the week or two before your period.
First, lets unravel PMS and the fatigue that often comes with it.
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What Are The Risk Factors For Pmdd
While any woman can develop PMDD, the following may be at increased risk:
- Women with a family history of PMS or PMDD
- Women with a personal or family history of depression, postpartum depression, or other mood disorders
Other possible risk factors include lower education and cigarette smoking
Talk with your healthcare provider for more information.
Drink Green Tea Instead Of Caffeine
You might be hitting the coffee and espresso hard because you’re so tired, but Bartos suggests opting for green tea instead. Higher levels of caffeine can make breast pain or tenderness worseâand you know your boobs can get pretty sore when you’re PMS’ing. This is especially true if you have fibrocystic breasts, when your breasts are tender and lumpy. It’s considered normal but can get worse before your period.
“Go low and slow on the caffeine don’t try to do a Red Bull or a Monster energy drink, but just nice and slow,” Bartos recommends. “Have a green tea in the morning, maybe one around lunch. Just try not to go big balls out.”
“Typically, women don’t know about the fact that their metabolism changes in the second half of the cycle,” explains Alisa Vitti, functional nutritionist, author, and founder of Flo Living. “In the first half of the cycle, your metabolism is slower, so you can live on fewer calories and you have more sustained energy, so you can do an intense workout and you’ll be okay. In the second half of the cycle after ovulation, your calorie needs actually go up, so your metabolism speeds up.” So it might help to eat more during this time to boost your energy levels.
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How Do Adrenal Glands Work
Cortisol is the hormone released from the adrenal glands whenever a person is experiencing stress or the feeling of danger approaching. Overproduction of this stress hormone happens even when there is no true threat.
If your body keeps sending thesestress messages over a long period of time, then you can experience adrenal fatigue. When this happens, your body has a harder time producing and regulating other important hormones that affect our emotional and physical well-being. Some of the hormones that are affected are estrogen, progesterone, and testosterone.
The result is hormonal fluctuations that affect a womans monthly cycle, causing symptoms of PMS.
Enjoy A Chocolate Treat
Who doesnt crave the stuff in the run up to their period? The only problem is that refined, processed sugars like the stuff in most milk chocolate varieties can make bloating and fatigue worse.
However you can still enjoy a chocolate hit, as long as its good quality, dark chocolate. Not only is it packed with antioxidants and loaded with minerals, but it may actually increase serotonin levels in the brain, giving you that much-needed boost as you battle PMS.
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When To See A Doctor
A lot of the time, exercising, eating healthy, staying hydrated, and getting into the habit of a healthy bedtime routine can help increase energy levels and improve sleep.
If youre still feeling exhausted and having trouble functioning, be sure to follow up with your doctor to get screened for PMDD or to check if theres another issue causing your fatigue.
Getting treatment for PMDD can greatly reduce your symptoms, including tiredness. Some common PMDD treatments include:
- Antidepressants.Serotonin reuptake inhibitors , such as fluoxetine and sertraline have been found to reduce tiredness, ease emotional symptoms, cut food cravings, and improve sleep.
- Birth control pills. Continuous birth control pills that completely stop you from bleeding can reduce or eliminate PMDD symptoms.
- Nutritional supplements. Experts recommend taking 1,200 milligrams of calcium a day , as well as vitamin B-6, magnesium and L-tryptophan. Speak to your doctor before starting any nutritional supplements.
Dealing With A Hormonal Imbalance
Unfortunately, correcting a hormonal imbalance is far more complicated than taking a pill or doing exercise. Medication can provide temporary relief, but it doesnt address the root of the problem, which is adrenal fatigue.
Adrenal fatigue is a lifestyle condition. There is no quick fix to the problem. Most likely, adrenal fatigue has developed over time, so the road to recovery is a long one. There are small adjustments you can make in your lifestyle to feel better over time.
One of the best ways to help adrenal fatigue is to change your eating habits. Overeating and poor diet dont help when it comes to your hormonal imbalance. Try eating a low-fat diet with some greens. This forces your body to work when digesting food, which helps moderate cortisol production.
Eating lots of greens will also help your liver! The liver is the bodys main detoxification system because it works to eliminate waste from the body. Leafy green veggies, grapefruit, lemons, and green tea are excellent ways to detox your liver.
Another way to help adrenal fatigue is to do moderate exercise, such as walking. This will help your fitness levels and your heart health! Dont shoot for working out three hours a day. Try starting slow and working your way up.
The relationship between adrenal fatigue and PMS is extremely complex. The hormones in a womans body are affected by stress which causes adrenal fatigue.
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