It is the season of twinkling lights, joyous laughter, and endless gatherings, but for many women, it is also the time when premenstrual syndrome, or its stronger cousin, premenstrual dysphoric disorder, or PMDD peaks. If your menstrual cycle decides to mess with your holiday plans, just know you're not alone.
The physical and emotional symptoms of PMS can be overwhelming as you juggle holiday responsibilities. Mood swings, food cravings, and fatigue may become unwelcome companions during this time. Understanding how hormonal fluctuations impact your mood and energy levels can help you find effective strategies to cope. From lifestyle changes to dietary adjustments, there are various ways to alleviate the discomfort of PMS in this festive season and maintain your overall well-being.
However, do not let PMS or PMDD dampen your holiday spirit. Recognizing the signs and symptoms can let you take steps in advance to manage them. Be it medical advice, medication options, or just taking good care of yourself, you have all the tools at your command to make this season enjoyable. Enjoy the festivities, but do not forget to take good care of your reproductive health, and remember, help is always around.
So before the festivities set in, here is a guide to help you manage PMS symptoms and make sure you get through the season with your sanity intact.
Understanding PMS
PMS encompasses a myriad of physical and emotional symptoms occurring in women during the luteal phase of the menstrual cycle, between ovulation to the onset of menstruation.
These sometimes devastating symptoms can interfere seriously with work, school, social activities, sleep, and relationships. A substantial group of women experience symptoms that include mood shifts, food cravings, increased breast tenderness, or fatigue.
These become the severe forms of the disorder in extreme cases, known as premenstrual dysphoric disorder, which may include symptoms of anxiety, depression, and an inability to concentrate.
The underlying causes of these symptoms will include hormonal changes, especially changes in the levels of progesterone and estrogen, and the influence of family history, lifestyle, and reproductive health on the course these symptoms take.
Common symptoms include:
- Physical Symptoms - Breast tenderness, fatigue, headaches, and bloating.
- Emotional Symptoms - Mood swings, anxiety, irritability, and feelings of being overwhelmed.
- Behavioural Symptoms - Food cravings, difficulty concentrating, and sleep problems.
Management can be done through so many forms of treatment, such as lifestyle modification, dietary supplementations, and medication, among others, like selective serotonin reuptake inhibitors that allow the better management of symptoms through reducing the discomfort in PMS, thus increasing the general well-being of a woman during such times.
For some women, symptoms are mild, but in other women with more severe forms of PMS symptoms, such symptoms could disrupt daily activities enough to warrant a doctor's appointment in hopes of medicine or hormonal birth control.
A Few Tips to Survive PMS During the Festive Season and Holidays Ahead
The holiday season is crazy, but with a few good strategies, you can take the sting out of PMS symptoms and revel in the festive spirit.
Management of premenstrual syndrome involves realizing the myriad presentations, from mood swings and food cravings to breast tenderness and fatigue.
With that said, here are a few essential tips to help you through your period of this festive season:
Keep Your Energy Levels Steady
Fluctuations in hormone levels, especially falling progesterone levels, can trigger PMS symptoms like fatigue and moodiness. Combat this with a few small lifestyle changes:
- Balanced Diet - Focus on whole grains, leafy greens, and omega-3-rich foods. Dietary supplements like magnesium and vitamin B6 may help reduce cramps and improve energy levels.
- Hydration - Staying hydrated reduces bloating and improves overall well-being, so ensure that you drink plenty of fluids.
- Physical Activity - Light exercise, like yoga or walking, can relieve related symptoms like mood swings and tension.
Prepare for Pain Relief
Whether it’s back-to-back parties or last-minute shopping, cramps and aches can feel relentless. It is thus vital that you prepare yourself with the necessary pain relief remedies to ensure that you stay comfortable and focused. Here are a few remedies that work well for effective pain relief:
- Over-the-Counter Medications - Painkillers like ibuprofen can relieve symptoms such as cramps and tender breasts.
- Heating Pads - Heating pads, and hot water bottles offer comfort and therapeutic heat relief for pain and cramps during your menstrual cycle.
- Warm Bath - There is nothing like soaking in a warm relaxing bath to ease tension and relieve period pain.
- Alternative Options - Herbal teas (like chamomile or ginger) can reduce inflammation and anxiety.
Manage Social Obligations Gracefully
Festive events can feel overwhelming, especially when PMS or PMDD symptoms tend to strike. With that said, here are a few tips to help you manage social events without any interruptions from PMS symptoms:
- Set Boundaries - It’s okay to say no or leave gatherings early if you’re feeling drained. You can make an excuse and leave early to get some rest at home.
- Sneak Breaks - Find a quiet spot to recharge if feeling overwhelmed.
- Comfortable Attire - Avoid restrictive outfits; opt for stretchy, festive wear that doesn’t irritate bloating or tender breasts.
Carry a Period Survival Kit
Being prepared can ease the stress of unexpected menstrual period symptoms. Thus, make sure to pack these essentials:
- Make sure that you have everything you need to manage your period such as pads, tampons, or menstrual cups.
- Pack some painkillers to help manage cramps.
- Do not forget Wet Wipes or Baby wipes, they are a lifesaver for cleaning up any messes or spills on your period.
- Add some small comforting snacks of your choice to curb the menstrual food cravings.
- Make sure to pack some spare underwear and pants, just in case of an accident.
Support Your Emotional Health
The emotional toll of PMS can feel heavier during the holiday season. So, to keep your spirits bright, you can do the following:
- Practice Mindfulness - Meditation or breathing exercises can help balance your mood and energy levels.
- Laughter Therapy - Watch a holiday comedy to combat low mood and stress.
- Lean on Loved Ones - Talking with other women who understand similar symptoms can help you feel less alone.
Know When to Seek Help
If you’re finding depression, irritability or severe premenstrual distress is disrupting your life then it’s time to look into alternative treatments.
Options to consider are Selective Serotonin Reuptake Inhibitors (SSRIs) which can help with PMDD-related mental health issues, hormonal birth control to stabilise hormone fluctuations and alleviate PMS and PMDD symptoms and a GP appointment to discuss any other symptoms that could indicate underlying mental health condition or issues.
Final Thoughts
For many women, PMS is just part of the package when it comes to reproductive health. But with some smart planning, it doesn’t have to ruin your holiday cheer. Eating well, getting enough sleep and making lifestyle adjustments can help you manage your daily grind. Remember, the holidays aren’t about being perfect; they’re about making memories and maybe indulging in an extra gingerbread cookie or two.
Whether you’re dealing with premenstrual dysphoric disorder (PMDD) or just trying to navigate the ups and downs of premenstrual syndrome (PMS), give yourself permission to relax, find joy and fully be in the season.
Allow yourself to laugh, take breaks when you need to and enjoy the holidays without the pressure of having to be on top of everything. After all, the holiday season is about connection and joy, not just managing symptoms or keeping everything in everyday life in check.
