Taboo Talks: PMS and Mental Health

We are now over half way through 2020, and as we all know, it hasn't been the best of years. Living through a global pandemic and coming to terms with literally never leaving the house has been a weird one to say the least.

But, 2020 did see the start of a new decade, and we are making so many amazing advances within taboo subjects. Including periods, the body positivity movement and the black lives matter movement. So many amazing subjects are becoming part of our everyday conversations, and of course this is exactly what needed to happen.

On the subject of periods, this blog post will be centred around PMS (premenstrual syndrome) and how it can affect women's mental health. The idea for this blog post came from the amazing Amy (@amyrebeccax) on Instagram and we are so grateful for our platform allowing us to be able to break the taboos we are still experiencing in the 21st century.

Mood swings. Bloating. Stomach cramps. Headaches. These symptoms of PMS are well known, because at least 90% of women experience at least one of these symptoms before their monthly cycle. But for some women, the symptoms go beyond slight discomfort.

PMS is defined as a combination of both physical and psychiatric symptoms that occur during the luteal phase of your cycle. The luteal phase begins after ovulation and ends when you get your period — typically lasting about 2 weeks. But most believe that PMS symptoms, including anxiety, arrive in response to changing levels of estrogen and progesterone. Levels of these reproductive hormones rise and fall dramatically during the luteal phase of menstruation.

Basically, your body prepares for pregnancy by increasing hormone production after ovulation. But if an egg doesn’t implant, those hormone levels drop and you get your period.

This hormonal rollercoaster can affect neurotransmitters in your brain, such as serotonin and dopamine, which are associated with mood regulation.

This may partly explain the psychological symptoms such as anxiety, depression, and mood swings that happen during PMS.

Associated symptoms of anxiety can include being more worried or irritable than usual or feeling low in mood. If anxiety is more severe, a feeling of panic may arise.

Typically, anxiety symptoms worsen in the week or so before a period is due and improves once menstrual bleeding starts.

Here are some of our top tips that you can do to reduce feelings of anxiety and depression during your period:

1. Self care - run yourself a nice warm bubble bath, put on a face mask and then watch your favourite chick flick or favourite YouTuber. We all need to make time for ourselves and during your time of the month is the perfect excuse to do so.

2. Exercise - research shows that people who exercise regularly throughout the month have less severe PMS symptoms. Regular exercisers are less likely than the general population to have mood and behaviour changes, such as anxiety, depression, and trouble concentrating .Exercise may also reduce painful physical symptoms.

3. Sleep - If your busy life is messing with your sleep habits, it may be time to prioritize consistency. Try to develop a regular sleep schedule in which you wake up and go to sleep at the same time every day — including weekends.

4. Diet - Eat carbs (seriously). Eating a diet rich in complex carbohydrates — think whole grains and starchy veggies — can reduce moodiness and anxiety-inducing food cravings during PMS. You may also want to consume foods rich in calcium, such as yogurt and milk

There are also some things you should try to limit in the week or two before your period, as these things have been known to trigger some PMS symptoms:

1. Alcohol

2. Fatty foods

3. Caffeine

4. Salt

5. Sugar

You may also want to think about tracking your symptoms throughout your cycle, by using an app or diary (we recommend the 'Flo' app or the app 'Clue'). In these apps you can add in data about your lifestyle changes so you can get a better idea of what’s most effective and what you can maybe skip.

For example, mark down days in which you get at least 30 minutes of aerobic exercise. See if your symptoms decrease overtime as your fitness level increases.

A little bit of anxiety in the week or two before your period is totally normal. But if your symptoms are having a negative impact on your life, there are things you can try for relief.

Start by making a few lifestyle changes. If those don’t seem to cut it, don’t hesitate to talk to your healthcare provider or gynecologist. We also recommend following Tiffany (@gynaegirl) on Instagram for lots of PMS and period tips.

We hope you've enjoyed the latest instalment in our 'Taboo Talks' series, we can't wait to keep bringing you lots of content. As always, let us know if there is anything you want to discuss by dropping us an email or a DM on Instagram. You can follow us here.

Lots of love,

Beth & Liz Xx