Spécialiste en ligne du syndrome prémenstruel et du trouble dysphorique prémenstruel
Qu'est-ce que le syndrome prémenstruel (SPM) ?
Le syndrome prémenstruel est l'ensemble des symptômes que les femmes peuvent ressentir quelques jours ou quelques semaines avant leurs règles. La plupart des femmes ressentent certains symptômes avant leurs règles, mais leur gravité peut varier considérablement. La cause exacte du syndrome prémenstruel n'est pas connue, mais elle peut être due à des changements dans les niveaux d'hormones au cours du cycle menstruel. Un petit nombre de femmes peuvent présenter des symptômes très graves du syndrome prémenstruel, connus sous le nom de trouble dysphorique prémenstruel (TDPM).
Symptômes du syndrome prémenstruel (SPM)
Les sous-types du syndrome prémenstruel sont basés sur les symptômes les plus importants et les plus graves. Ceux-ci peuvent être d'ordre psychologique ou physique :
PMS-A (Anxiety) – the most common type, includes anxiety often alongside irritability and mood swings. Usually a result of estrogen dominance (high ratio estrogen:progesterone). May result in slightly shorter cycles.
PMS-C (Cravings) – involves food cravings, particularly simple carbohydrates and refined sugars. Creates blood sugar imbalances, which result in tiredness and difficulty concentrating, and can further affect your sex hormones.
PMS-H (Hyperhydration) – related to high levels of water retention, bloating and breast tenderness. Also related to an excess of estrogen.
PMS-D (Depression) – the least common type but more serious, associated with symptoms of depression such as low mood, tearfulness, insomnia and social withdrawal. Usually caused by very low levels of estrogen and high progesterone. May result in slightly longer menstrual cycles.
Traitements du syndrome prémenstruel
La gestion des symptômes par la thérapie et le soutien, ainsi que la prise de médicaments contre la douleur, peuvent aider. L'équilibrage hormonal chez les femmes qui présentent des symptômes évidents peut également être bénéfique. Les modifications du mode de vie et de l'alimentation jouent un rôle important dans de nombreux cas et permettent à la femme de prendre les choses en main.
Recommandations nutritionnelles
- In case of PMS-A, the key steps from a nutritional point of view would be to include more foods to support estrogen metabolism and detoxification in the body – follow our nutrition recommendations in our endometriosis page.
- In case of PMS-C, the priority would be to improve blood sugar balance and insulin sensitivity – follow our nutrition recommendations in our PCOS page.
- In case of PMS-H, make sure you drink plenty of water (at least 1.5 L daily, coffees and teas do not count), be aware of your salt intake and incorporate foods rich in potassium (a mineral that helps regulating fluids in the body) such as leafy greens, sweet potatoes, avocados, dried apricots, beans and lentils.
- In case of PMS-D, incorporate foods that have a positive effect on brain health and mood. In addition, consider foods rich in phytoestrogens such as soybeans, tempeh, miso soup, flaxseeds, and yams.
Recommandations sur le mode de vie
Follow our lifestyle recommendations in the following pages to address different PMS-associated symptoms:
- Perimenopause and Endometriosis
pages, if PMS-A dominant, in order to manage anxiety and estrogen dominance - PCOS page, if PMS-C dominant, in order to manage blood sugar imbalance
- Perimenopause page, if PMS-D dominant, in order to manage low mood In addition, consider:
- Aromatherapy, which can help balancing hormones and addressing mood changes – try clary sage, lavender or rose essential oils (3–5 drops in a diffuser or bath)
- Epsom salt baths (they are rich in magnesium) for hormone balancing and reducing pain/cramping that can also be associated with PMS
- Tune into your body and create more menstrual cycle awareness – it will help you to better understand and love your body, and consequently to recognise its needs. You can also consider a woman’s health coach.