PMS: Why the days before your period are better than their reputation

Premenstrual syndrome (PMS) is almost as widespread worldwide as tooth decay. The figures vary slightly depending on the design of the survey. However, according to the Mayo Clinic, the following hard facts are assumed: Three out of four women experience in the course of their lives that the one to two weeks before their next period are not a pleasure due to physical and psychological discomfort.

Fortunately, some people only suffer from time to time, but others suffer a lot every month. The list in the MSD Manual ranges from acne and headaches to abdominal cramps and feelings of tension in the breasts, diarrhoea, food cravings, mood swings and even depressive episodes. Despite the huge number of people affected, the causes have not yet been fully researched. Accordingly, treatment concepts are also lagging behind.

Experts currently suspect several triggers: They range from familial predisposition, stress, alcohol and nicotine consumption to a higher sensitivity to the natural fluctuations of female hormones after ovulation. A central role in the development of your PMS symptoms is likely to be played by falling oestrogen and, above all, rising progesterone levels, which also influence certain messenger substances in the brain, such as serotonin. This can lead to psychological changes.

Premenstrual syndrome: no more fun

The current social climate doesn't exactly make you feel more comfortable as a sufferer. "Historically, there has unfortunately been a tendency to label any deviation from an idealised normal state as a malfunction, especially when it comes to the bodies of people who menstruate," says gynaecologist Amy Harris, for example, who looked at the way society deals with menstruation and PMS in a study. "Science proves it: The premenstrual experience was not and is not inherently negative. However, culture, society and the media suggest this and therefore we perceive it as such."

As a result, PMS sufferers receive little support. On the contrary. They are often the target of negative comments or ridicule. According to a report by the aid organisation Plan International from 2022, 79% of male respondents have already made a stupid comment about menstruation or at least heard one from a friend.

PMS ≠ bad mood

Much of what is said about PMS and emotions, for example, has its roots in sexism and gender norms - and not in biological facts. For example, researchers from Clue, a menstrual tracking app, emphasise that there is "no conclusive evidence that negative mood swings are consistently experienced before menstruation". A meta-analysis of 47 studies also found that poor mood patterns are not typically correlated with periods.

"The stigmatisation and misconceptions surrounding periods and PMS mean that We have a distorted picture of what's going on during that time of the month," the Clue team said. It advocates rebalancing the perception of premenstrual syndrome and - rather than pathologising the process - highlighting the benefits that the days leading up to periods bring, among other things.

What can be good about PMS

Because yes, they do exist: positive PMS effects. In one study, 66 per cent of women reported at least one positive premenstrual change during the so-called luteal phase. Most frequently mentioned were: increased sexual interest and pleasure, a tendency to clean, tidy up and get things done, larger breasts and more energy. However, whether such effects can outweigh the negative ones depends entirely on your individual symptoms and their intensity.

It probably won't suddenly turn this time into a wonderful experience, but you may be able to use it to work through monotonous routine to-dos like bookkeeping. On the other hand, you may find it easier to give up bad habits. Knowing this won't turn the premenstrual phase into a monthly highlight. But at least you can make the most of your hormonal fluctuations.

It's also worth taking a closer look at your cycle if you exercise regularly. You can get a lot out of it with a cycle-based training plan: