How does PMS impact your mental health?
To mark Mental Health Awareness Month, which runs throughout October, research by Yoppie, the pioneers of personalised menstrual care, has analysed the relationship between Premenstrual Syndrome (PMS) and mental health.
It’s estimated that mental health problems cost the UK economy between £70-105 billion per year and around the world, one in five women have a common mental health problem, ranging from anxiety to depression.
Infact, women are twice as likely to be diagnosed with anxiety and those between the ages of 16 and 24 are three times more likely to experience common mental health problems than men of the same age.
PMS and Mental Health
Premenstrual syndrome (PMS) can have a huge impact on physical and mental wellbeing and, as a result, it can increase the challenges being faced by those who are also experiencing mental health problems.
It is estimated up to 3 of every 4 menstruating women have experienced some form of PMS, symptoms of which include mood changes; tension; feelings of anxiety; periods of depression; irritability; fatigue; insomnia; bloating; stomach pain; breast tenderness; headaches; poor concentration; changes in libido; weight gain related to fluid retention; constipation; and diarrhea.
While none of these symptoms are desirable, in many cases they’re manageable. However, for 5-8% of women, symptoms are so severe they can even be fatal. This is often a result of Premenstrual Dysphoric Disorder (PMDD), a very severe form of PMS that often sees the common physical symptoms of PMS joined by a range of difficult mental health symptoms such as depression, anxiety and suicidal feelings.
To manage the most common symptoms of PMS, there are a number of easy lifestyle changes that can be made.
How to manage the impact of PMS on your mental health
It’s important to do regular exercise when possible; to eat a healthy, balanced diet; get good sleep between 7 and 8 hours a night; use yoga and meditation to manage stress and increase mindfulness; avoid smoking; and avoid excessive alcohol intake.
For more severe or stubborn PMS symptoms, women consider taking one or a selection of vitamins and supplements. Options include:
- Calcium - to potentially help with fatigue, changes in appetite, and depression
- Magnesium - to potentially help with symptoms like bloating, fluid retention, and breast tenderness
- Essential fatty acids - these can help to prevent depression, heart disease, and organ abnormalities
- Chasteberry - to potentially reduce breast tenderness, fluid retention, depressed mood, and irritability
- Vitamin B6 - to help with emotional symptoms
- Vitamin B12 - to help with anemia and period pain
- Vitamin D - to help with general hormone regulation and cramps
- Vitamin E - to help with breast tenderness
- Evening primrose oil - to help with cramps, aches, pains, and headaches
Alongside these common, multi-purpose vitamins, there are also some specially formulated PMS supplements available to help women manage and mitigate PMS symptoms.
Founder of Yoppie, Daniella Peri, commented:
“Our mental health is something that can be hard to manage at the best of times. Add PMS to the mix, and the challenge can become overwhelming. There is no way to avoid this entirely, and that’s why we need to work hard to understand how PMS and mental health are connected and be sure to act with compassion and care in helping those worse affected by it.
“But while there is no quick cure, there is clear, undeniable proof that a good diet, some daily exercise, and intake of essential vitamins can go a long way to improving mood and easing the physical symptoms of PMS. Which can in turn go some way towards managing the wider symptoms of anxiety or depression. This is why we launched a range of supplements specifically targeting PMS to help directly address some of the most common symptoms.
“But, if things feel like they’re getting on top of you, the very best thing to do is talk - share what you’re feeling with someone else, either a professional in the healthcare industry, or a close, trusted friend because that’s the first vital step in managing whatever anxiety or PMS throws your way.”
