Premenstrual Syndrome and Menopause: How to Address Hormonal Changes

Throughout life, a woman's body goes through different stages marked by hormonal fluctuations. Two of the most significant and often most challenging moments are Premenstrual Syndrome (PMS), which we experience monthly during our childbearing years, and menopause, the transition that marks the end of menstruation.

Although they are distinct processes, both share a common root: changes in estrogen and progesterone levels. Understanding them and knowing how to manage them is key to maintaining our quality of life. In "For Her," we tell you how to address them.

Premenstrual Syndrome (PMS): Managing the Monthly Cycle

PMS is a set of physical and emotional symptoms that appear in the luteal phase (one or two weeks before the period) and disappear with the arrival of menstruation. The sudden drop in estrogen and progesterone at the end of the cycle is the main culprit.

Common Symptoms:

Physical: Bloating or fluid retention, breast tenderness, headaches, acne, and cravings (especially for sweets or carbohydrates).

Emotional: Irritability, mood swings, anxiety, feeling sad or crying easily, and difficulty concentrating.

How to Address It?

It's not about "putting it down," but about managing it. Small changes can make a big difference:

Smart Nutrition:

Reduce salt and sugar: Limiting your intake in the days before your period can reduce fluid retention and irritability.

Increase magnesium and calcium: Foods like leafy green vegetables, nuts, and dairy can help reduce cramps and improve your mood.

Prioritize complex carbohydrates: Oats, brown rice, and legumes help stabilize blood sugar and, therefore, your mood.

Mindful Movement:

Moderate aerobic exercise (walking, swimming, jogging) has been shown to be very effective in releasing endorphins, which act as natural painkillers and antidepressants.

Stress Management:

Practices such as yoga, meditation, or simple deep breathing exercises can significantly reduce cortisol levels (the stress hormone), relieving anxiety and tension.

Medical Consultation:

If symptoms are severe and interfere with your daily life, it is important to speak with your gynecologist. There are treatments, from specific supplements to pharmacological options, that can be very effective.

Menopause: Navigating a New Phase

Menopause is a natural biological transition that is confirmed after 12 consecutive months without menstruation. It occurs, on average, around age 50. The cause is the cessation of ovarian function, resulting in a permanent and significant decrease in estrogen production.

Common Symptoms:

Vasomotor: The famous hot flashes or "hot flashes" and night sweats.

Physical: Vaginal dryness, skin and hair changes, increased abdominal fat, and an increased risk of osteoporosis.

Emotional: Mood swings, insomnia, anxiety, and sometimes a feeling of nostalgia or sadness.

How to Address It?

Menopause isn't the end of anything, but rather the beginning of a new phase that we can live fully if we actively manage it:

Lifestyle as a Fundamental Pillar:

A diet rich in phytoestrogens: Soy, flax, and chickpeas contain plant compounds that can help mitigate estrogen deficiency. A diet rich in calcium and vitamin D is also crucial for bone health.

Strength Exercise: Lifting weights or using resistance bands is essential. Not only does it help maintain weight, but it's the best strategy for strengthening bones and preventing osteoporosis.

Intimate Care:

For vaginal dryness, there are vaginal lubricants and moisturizers for regular use that improve comfort and tissue health. Your gynecologist may prescribe local treatments with very low doses of estrogen if necessary.

Emotional Health:

This is a time of great change. Talking about what you're feeling, whether with friends, your partner, or a professional, is vital. Prioritizing good rest and maintaining a sleep routine is key to emotional stability.

Medical Consultation and Hormone Therapy:

Hormone Replacement Therapy (HRT) is the most effective treatment for relieving hot flashes and other moderate to severe symptoms. It has evolved significantly, and today, for the right candidate, the benefits often outweigh the risks. This is a decision you should make with your doctor, evaluating your personal and family health history.

Conclusion: Listen to Your Body at Every Stage

Both PMS and menopause are reminders of our body's dynamic nature. Learning to listen to its signals and respond with self-care, scientific information, and the support of healthcare professionals allows us not only to cope with symptoms, but also to live life to the fullest.