Irritation and symptoms due to PMS and hormone fluctuations | Introducing causes and foods that can be expected to alleviate
"I always get irritated before my period."
“Are my symptoms PMS?”
"I want to know how to relieve PMS symptoms"
Are you having this kind of problem?
In this article, we will explain in detail about PMS and how to deal with annoying symptoms. As you read on, you'll learn:
- Measures against irritability caused by hormonal imbalance
- What is PMS
- Main symptoms of PMS
- How to relieve PMS symptoms
If you are interested in how to relieve PMS symptoms such as irritation, please read it.
Causes of irritation before menstruation (before menstruation) and during menstruation
We don't know exactly why you get irritable before or during your period. However, one theory is that the manifestation of various symptoms of PMS is related to changes in female hormones.
During the period between ovulation and menstruation (luteal phase), the female hormones estrogen and progesterone are released. It is said that before menstruation , estrogen and progesterone rapidly decrease, affecting hormones and neurotransmitters in the brain, causing symptoms such as irritability.
During early pregnancy, when progesterone levels rise sharply, it is said that symptoms similar to PMS, such as chest tightness, dullness, and irritability, are likely to occur.
What is PMS
PMS is an abbreviation for Premenstrual Syndrome, and the Japanese name is "premenstrual syndrome". It refers to symptoms such as headaches, irritation, and abdominal distension that occur about a week before menstruation.
PMS symptoms subside or disappear with the onset of menstruation. These symptoms may be improved by devising exercise and diet, but if the symptoms are severe, therapeutic drugs such as low-dose pills may be necessary.
You can determine if you have PMS symptoms by referring to the following points.
- Is the timing of symptoms limited to before menstruation?
- Do you have symptoms every month?
If you meet these, the possibility of PMS is high. If your symptoms are interfering with your daily life, treatment is recommended.
Explanation of various symptoms of PMS
PMS symptoms such as irritability, abdominal pain, and sluggishness can be divided into mental and physical disorders.
The main symptoms of PMS, such as irritability, drowsiness, and drowsiness, are mental symptoms, while chest tightness, abdominal pain, and headaches are physical symptoms.
Symptoms of PMS disorders include:
- Getting irritated by things that normally don't bother you
- feel depressed
- Hitting on your family and people around you
- I want to cry
- become emotionally unstable
- I can't help but be sleepy during the day
- dazed and unable to concentrate
Among these symptoms, it seems that many people feel irritated and depressed.
Physical symptoms of PMS include:
- chest tight
- Rough skin, acne
- stomach ache
- stomach bloated
- weight gain
- hot flashes
- I want to eat sweets
It seems that there are many people who feel chest tightness and body heaviness among physical disorders.
When the symptoms of PMS are severe, it is difficult to live a daily life such as work and housework.
Meals that can be expected to relieve frustration of PMS
Foods that can be expected to reduce PMS irritation include fish and dairy products that contain calcium, and hijiki seaweed, which contains magnesium and vitamin B6. In addition, soy milk, which contains ingredients similar to female hormones, can be expected to have the effect of relieving the upset caused by PMS.
Recommended for those who want to improve their lifestyle habits such as diet without relying on medicine as much as possible.
Calcium helps relieve PMS symptoms, and magnesium and vitamin B6 are said to alleviate PMS symptoms when taken as a set1).
Studies have shown that vitamin B6 is effective for mental symptoms such as irritability and fatigue2). It is also recommended to take supplements containing these nutrients to suppress the symptoms of PMS.
Caffeine and alcohol exacerbate PMS symptoms such as irritability, so caution is required before taking them before your period.
Also read the following articles
Introducing the relationship between female hormone balance and diet
Relax to relieve irritation before menstruation (before menstruation) and during menstruation
The best way to deal with pre-menstrual stress is to relax. We recommend doing yoga and stretching at home to calm your mind and relax with the scent of aroma. Aromatherapy has a more relaxing effect if you choose the scent you like.
do yoga and stretch
Light exercises such as yoga and stretching are recommended to alleviate the irritation that occurs with PMS. Exercise improves blood flow and metabolism, and can be expected to alleviate PMS symptoms.
Aerobic exercise such as walking is also effective in relieving PMS symptoms, but research has shown that yoga is more effective than aerobic exercise in relieving PMS symptoms3 ) .
PMS symptoms worsen when the blood flow in the pelvis is stagnant, so it is important to do exercises such as stretching to improve blood flow. Yoga and stretching can improve blood flow in the pelvis without difficulty. To improve blood flow, it is also recommended to stimulate the soles where many pressure points are gathered.
Exercises that can be done while sitting while working in the office are "pelvic rocking".
- Sit shallowly in a chair and raise your pelvis
- Flatten your belly, round your back, and tilt your pelvis back.
- do 10 sets of this
It should improve blood flow in your pelvis and ease your PMS stomach pain.
Relax with aroma
Aroma is also effective for relieving PMS irritation. It is recommended for those who want to improve by themselves, although the symptoms are not enough to go to the hospital.
According to a paper, inhaling the aroma of lavender improves depression and relieves stress4 ) .
Lavender and yuzu scents are recommended for improving PMS symptoms. Enjoy your favorite scent to enhance the relaxing effect and eliminate irritation.
Refresh yourself with herbal tea
In addition to its relaxing effects, some herbs are also expected to alleviate PMS symptoms5 ) .
Recommended herbal teas are chasteberry and St. John's wort .
Chasteberry is the fruit of a tree called the chaste tree and has a spicy aroma.
It has long been used to relieve gynecological symptoms such as PMS and menstrual cramps.
St. John's wort is often used for mental symptoms, so you can expect effects on the mind such as depression and anxiety of PMS.
Herbal teas can be easily purchased at supermarkets, etc., but they may not interact well with the medicines you are taking, so be careful when using them.
Chinese herbal medicine is also an option for PMS symptoms
Herbal medicines are sometimes used to treat PMS.
In Kampo medicine, the causes of PMS symptoms are said to be changes in female hormone levels such as estrogen and the patient's own constitution and physical condition. It is believed that changes in hormone levels disrupt the balance of "qi", "blood" and "water" in Chinese medicine, causing various PMS symptoms.
Herbal remedies are often used to treat PMS.
- Kami Shoyosan
It is used when you are worried about irritation or when you are not feeling well.
Used for hot flashes and stiff shoulders. It is also effective for menstrual pain.
There are individual differences in the symptoms of PMS, and it is necessary to take Chinese herbal medicine that matches the symptoms . Kampo medicine gradually improves the symptoms, so it is easy to incorporate it into your life, so if you want to alleviate the symptoms little by little, please consult your doctor or pharmacist.
There is also an online service that allows you to take a medical interview supervised by a doctor for free on LINE, and receive custom-made Chinese herbal medicine that suits you. If for some reason you do not have time to go to the hospital and would like to receive Chinese herbal medicine that suits you, consider ordering online.
▼ You can consult Kampo on LINE
Click here for a free consultation supervised by a doctor
Every month, it is very painful to suffer from mental and physical disorders before menstruation.
It's really painful to be irritated and unable to control your symptoms.
This time, I explained the following contents.
- Improve blood flow in the pelvis with yoga and stretching
- Let's take calcium, magnesium, and vitamin B6 to improve frustration of PMS
- Relieve PMS symptoms by incorporating aromas and herbal teas into your life
You can improve your diet, exercise, and lifestyle habits to alleviate your PMS symptoms.
Also, it is important to investigate the disturbance of hormone balance in order to pursue the cause, whether it is frustration due to PMS.
If you don't know if your hormone balance is disturbed, it is recommended to have an examination at a gynecologist or try a canvas test kit.
You can read more about the canvas inspection kit here .
1) Nahid Fathizadeh, Elham Ebrahimi, Mahboube Valiani, Naser Tavakoli, Manizhe Hojat Yar, Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome conclusion 405,9 Jun. 2010 https://www.ncbi. nlm.nih.gov/pmc/articles/PMC3208934/
2) HELEN DOLL, SUSAN BROWN, AMANDA THURSTON, MARTIN VESSE, Pyridoxine (vitamin B6) and the premenstrual syndrome: a randomized crossover trial October 2019 To compare the effects of aerobic exercise and yoga on Premenstrual syndrome Discussion 367, September 1989 https:/ /pubmed.ncbi.nlm.nih.gov/2558186/
3) Nirav Vaghela, Daxa Mishra, Maitri Sheth1, Vyoma Bharat Daniconclusion 5, October 2019 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6852652/
4) Shuichi Hashizume, Kimiko Kawano, Tadaaki Sato, Hideyuki Kokubo, Akihiko Kamata, Mikio Yamamoto, Eiji Katsuragawa, Tsuneo Watanabe, Stress-reducing Activity of Aroma Results and Discussion 77, https://www.jstage.jst.go.jp/article /islis/29/1/29_KJ00007142777/_article
5) Anne Marie Whelan, Tannis M Jurgens, Heather Naylor Herbs, vitamins and minerals in the treatment of premenstrual syndrome: a systematic review Abstract Results, 2009 Oct 29 https://pubmed.ncbi.nlm.nih.gov/19923637/