All You Need to Know About Period Symptoms

Understanding the Menstrual Cycle 

Women undergo their menstrual cycle every month during their reproductive age. Menarche, which is the first period, starts at the age of 9-16. Menopause, which is the cessation of periods, occurs at the age of 45- 60. Between these ages, the reproductive age lies, which is the period during which the women undergo menstruation, commonly known as periods. 

So, What Exactly Happens During this Cycle? 

The uterus and ovary undergo different phases during the whole month. It starts with periods, the formation of female gametes ( cells responsible for reproduction), the release of these gametes in the uterus, and excretion if there is no male gamete to fertilise it. Similarly, the uterus undergoes changes by building its tissues and thickening the uterine wall to make it prepare for a baby. But if no pregnancy occurs, this formed layer sloughs off, and periods occur. A variety of systems and hormones control all of this. Many factors can affect this and cause many disorders.

Common Period Symptoms

You may have seen that some women you know cannot even do their daily activities during or before periods, while some are blessed and have no such issues. 

Though every person’s body is unique, certain symptoms are widely reported before or during menstruation. 

Premenstrual symptoms include a group of mood, behavioural, and physical issues that occur in a cyclic pattern before menstruation and then cease after the menstrual period in women. Most women have only mild discomfort, and symptoms do not interrupt their personal, social, or professional lives; however, some women have moderate-to-severe symptoms that can cause significant distress and functional impairment.

Here are some of the most common ones and what they might feel like:

1. Cramps (Dysmenorrhea)

Cramps are one of the most frequently reported symptoms. Dysmenorrhea occurs in 50% to 90% of teenage girls and women of reproductive age, too. 

The contraction of the uterus causes a cramping sensation that sheds its lining. These contractions are regulated by a hormone-like compound called prostaglandins. Their intensity can range from mild discomfort to severe pain that interferes with daily activities. 

Age less than 30 years, smoking, longer menstrual cycles (more than 35 days), heavy menstrual flow, and history of sexual abuse increase the risk of painful periods.

2. Bloating and Weight Gain

During your period, it’s normal to feel bloated or gain a small amount of weight. This happens due to changing estrogen levels as your body retains water and salt. This causes a feeling of fullness, particularly in the abdomen. 

3. Mood Swings and Emotional Changes

The hormonal changes up to and during menstruation can affect neurotransmitters, particularly serotonin, which influences mood. Manifestations of PMS include mood swings, irritability, depression, anger, and anxiety. Talk to an expert if these symptoms seem to aggravate any other underlying causes.

4. Headaches and Migraines

Nirva experts report that many women complain of headaches or migraines. You may find these headaches to occur each cycle if you’re someone who suffers from menstrual migraines.

5. Fatigue and Insomnia

You can feel unusually tired or unable to sleep well. For some, getting comfortable enough to sleep well is hard, worsening fatigue and affecting energy levels throughout the day.

6. Breast Tenderness

Many people experience swollen or tender breasts before their period due to increased estrogen levels. This tenderness is typically more pronounced in the days leading up to menstruation and often lessens after it begins.

7. Digestive Issues

Due to hormonal shifts which affect the digestive tract, some people notice constipation before their period and diarrhoea during it. Cravings or increased appetite are also very common.

Apart from these, there are other symptoms according to delay of periods:

Symptoms vary between individuals, and some may experience few to no symptoms in these cases.

1. Late Period Symptoms

1. 2 days late period symptoms 

• Mild cramping
• Bloating
• Mood swings 
• Fatigue
• Nausea

2. 3 Days Late Period Symptoms

Similar to those at 2 days late. You might also notice 

• Mild spotting (implantation bleeding if pregnant)
• Light cramping
• Breast tenderness 
• Fatigue
• Changes in appetite

3. 40 Days Late Period Symptoms

• More intense cramping 
• Significant breast tenderness
• Nausea
• Bloating
• Mood swings
• Some may experience signs of missed or irregular cycles, fatigue, or dizziness if pregnancy is a factor

4. Period Symptoms After Period

• Continued bloating
• Mild cramping 
• Breast tenderness shortly after a period ends

5. Period Symptoms After Menopause

• Hot flashes 
• Mood swings 
• Breast tenderness 
• Mild cramping

6. Period Symptoms After Hysterectomy

• Bloating 
• Cramping 
• Mood swings 
• Breast tenderness

Possible Causes of symptoms after hysterectomy: If the ovaries were left intact (partial hysterectomy), hormonal cycles would continue, so PMS-like symptoms could still occur.

Why Do Period Symptoms Occur?

You can control your symptoms more by understanding why these happen. Fluctuating hormones mainly cause period symptoms throughout the menstrual cycle. Here’s a look at some of the critical factors:

1. Hormonal Changes

The hormones responsible for controlling the menstrual cycle are progesterone and estrogen. Estrogen levels rise in the first half of the cycle, helping the body prepare by thickening the uterine lining for a potential pregnancy. After ovulation, progesterone levels increase to support a fertilised egg. When pregnancy doesn’t happen, these hormone levels fall, triggering the shedding of the uterine lining.

2. Prostaglandins Production

The uterus contracts to remove its lining due to prostaglandins, which cause painful cramps. Symptoms like diarrhoea, nausea, and a change in appetite can also affect the intestines.

3. Neurotransmitters and Mood Changes

Hormone levels influence neurotransmitters like serotonin and dopamine. Some people find their mood is more prone to swings as serotonin dips with hormone changes.

4. Fluid Retention and Physical Changes

Hormones, especially estrogen, cause the body to retain more water and salt before and during menstruation. This can lead to bloating, breast tenderness, and even minor weight gain. Your body is trying to balance electrolytes and fluids, which can explain why you might feel more ‘puffy’ or heavier than usual on some days.

Managing Period Symptoms

If period symptoms disrupt your life, there are several strategies to make this time more manageable. From home remedies to medical treatments, here’s what you can do to find relief.

Home Remedies and Self-Care Tips

1. Heat Therapy

Applying heated pads to the lower abdomen or back helps to relax muscles and reduce cramps. You can use devices like a heating pad and a hot water bottle. This warmth increases blood flow, easing muscle stiffness.

2. Exercise

While it might be the last thing on your mind, gentle movement like yoga, walking, or light stretching can relieve symptoms. Physical activity releases endorphins, which relieve pain naturally and mood lifters. If you feel up to it, try exercises focusing on relaxing and stretching the lower back and abdominal muscles. Regardless of intensity, 45 to 60-minute intervals at least three times per week—may significantly reduce menstrual pain.

3. Hydration

Drinking water is essential to maintaining a good balance of all body functions. Staying hydrated helps reduce bloating and headaches. Ensure that you drink enough water. Drink at least 2 to 3 litres of water daily, and limit excessive caffeine and sugary drinks, as this helps minimise bloating and mood swings.

4. Balanced Diet and Nutritional Support

Most of your long-term symptoms can be reduced if you ensure your diet includes all essential nutrients. 

Omega-3 fatty acids from sources like salmon and chia seeds help ease period pain. To stabilise mood swings, include foods rich in Vitamin B6, such as turkey, potatoes, and chickpeas. Magnesium found in dark chocolate bananas also helps to reduce menstrual cramps. Limiting processed foods, caffeine, and salt helps decrease bloating and maintain energy levels.

5. Adequate Rest and Mindfulness

A healthy mind is necessary for a healthy body. Avoid overexerting your body and prioritise rest. Exercises to soothe your mind are also important. Practise mindfulness techniques like meditation or deep breathing exercises to calm the mind and ease pain perception.    

6. Herbal Supplements

Some find supplements like ginger, turmeric, or evening primrose oil can help reduce pain and inflammation. Ginger, for example, has natural anti-inflammatory properties, and drinking ginger tea during menstruation can relieve cramps. You can also have ginger tea with jaggery, which is also helpful in relieving cramps and can also help subdue your sweet cravings. 

Medical Treatments 

If period symptoms impact your routine, you can go for the below treatments under the supervision of your doctor:

1. Over-the-counter Pain Relievers and Birth Control

• Ibuprofen or naproxen can reduce cramps and also help with headaches and other discomforts associated with your period. It can help regulate hormone fluctuations,  reducing symptoms like heavy bleeding, cramping, and mood swings. 
• For some people, using hormonal birth control can create a more stable hormonal environment. Speak with a healthcare provider to discuss if this option is right for you.

2. Seed cycling

Seed cycling is a growing trend that claims to boost fertility, balance hormones and ease symptoms of menstrual disorders.

It includes eating flax, pumpkin, sesame, and sunflower seeds to balance certain hormones during the menstrual cycle.

However, scientific evidence still needs to be provided to support its claims.

• The most common method instructs women to eat one tablespoon of flax and pumpkin seeds daily for the first 13–14 days of their menstrual cycle.
• During the second half of their cycle, they should consume one tablespoon of sunflower and sesame seeds daily. They should continue this until the first day of the next period.

When to Seek Help?

Consider talking to a healthcare expert if:

• Severe cramps that interfere with daily activities.
• Periods are extremely heavy (soaking one or more pads or tampons every hour for several hours).
• Intense headaches, nausea, or gastrointestinal symptoms.

Wrapping Up

Periods are a part of your natural biological process, but that doesn’t mean you must suffer through them without relief. With the proper care, you can manage these symptoms effectively. Remember: self-care is essential. Managing your periods in a way that suits you can make all the difference—even though they are a constant part of your life.