Health

Cycles and Symptoms: A Fact Sheet on PMS and PMDD

November 15, 2021November 15, 2021 by No Rules Cornell, posted in Health & Wellness

Let’s Talk About the Taboo

Did anyone else read American Girl’s The Care & Keeping of You? When I was twelve, I knew that becoming a teenager equaled entering puberty, which meant some big changes were about to happen to my body. I credit The Care & Keeping of You with teaching me about the basics about what I should expect, especially in regards to my period. However, there were aspects of my health related to my menstrual cycle that were altered in ways that I was not anticipating or aware could happen, and I soon realized that they were seldom talked about and considered taboo.

Too often women are labelled as “moody” or “monsters” during “that time of month,” when in reality, PMS/PMDD are real medical conditions that impact menstruating women, and in the case of PMDD, can be extremely disabling and debilitating.

So, let’s learn a little more about PMS and its more severe form, PMDD. Too often women are labelled as “moody” or “monsters” during “that time of month,” when in reality, PMS/PMDD are real medical conditions that impact menstruating women, and in the case of PMDD, can be extremely disabling and debilitating. The exact cause of premenstrual syndrome is unknown, but researchers have suggested that cyclic changes in hormones, chemical changes in the brain, and depression are possible sources.

Premenstrual Syndrome and Premenstrual Dysphoric Disorder

As many as 3 out of 4 menstruating women have encountered some type of premenstrual syndrome (PMS). It consists of a long list of signs and symptoms, although menstruating women who have PMS usually experience a few of the issues. According to the Mayo Clinic, there are both emotional and behavioral signs and symptoms as well as physical signs and symptoms:

Emotional and Behavioral	Physical
Tension or anxiety Depressed mood Crying spells Mood swings and irritability or anger Appetite changes and food cravings Trouble falling asleep (insomnia) Social withdrawal Poor concentration Change in libido	Joint or muscle pain Headache Fatigue Weight gain related to fluid retention Abdominal bloating Breast tenderness Acne flare-ups Constipation or diarrhea Alcohol intolerance

Premenstrual dysphoric disorder (PMDD) is an extension of premenstrual syndrome that is severe and chronic, and it affects between 5-8% of the menstruating women population. While both PMS and PMDD have emotional and physical symptoms, PMDD is a much more severe extension of PMS. Researchers think that PMDD could stem from an abnormal reaction to hormone changes that occur with each menstrual cycle, which can cause a serotonin deficiency and in turn affect mood and result in physical symptoms.

Hopkins Medicine says that the following symptoms must be present to diagnose PMDD:

During most menstrual cycles over the course of a year, at least five of the following symptoms must be present in order for PMDD to be diagnosed:
Depressed mood
Anger or irritability
Trouble concentrating
Lack of interest in activities once enjoyed
Moodiness
Increased appetite
Insomnia or the need for more sleep
Feeling overwhelmed or out of control
Other physical symptoms, the most common being belly bloating, breast tenderness, and headache
Symptoms that disturb your ability to function in social, work, or other situations
Symptoms that are not related to, or exaggerated by, another medical condition

The symptoms of PMDD are “so severe that women have trouble functioning at home, at work, and in relationships during this time” and it “does need treatment that may include lifestyle changes and sometimes medicines.” To learn more about PMDD, Mind.org is a useful site for further understanding the disorder, and has guides for what to do if you or someone you know has PMDD.

More than “Just Being Moody”

There is much research to be done to demystify the scientific causal factors behind PMS and PMDD, but in all circumstances, PMS and PMDD should be taken seriously. Like the title of a Harvard Health article states, premenstrual dysphoric disorder, as well as premenstrual syndrome, are biology, not a behavior choice. Unfortunately, this is not universally recognized, and women are frequently shamed for this natural aspect of their health.

It’s important to discourage period shaming talk and encourage a safe environment where menstruating women can feel comfortable discussing their health without judgement.

According to a 2017 survey conducted by THINX, 58% of women have felt embarrassment from being on their period, 42% have experienced period shaming, 71% of women have hidden a feminine product from view on their way to the bathroom, 1 in 5 women have felt period shame because of comments made by a male friend, and 51% of men believe it’s inappropriate for women to refer to their period in the workplace.

Spreading awareness about menstruation and understanding the science behind it can help make talking about periods less of a taboo, and it’s important to discourage period shaming talk and encourage a safe environment where menstruating women can feel comfortable discussing their health without judgement. Ultimately, menstruating women with PMS and PMDD should know that they are not alone and that their emotions and symptoms are legitimate and valid.

NOTE: Some people with PMDD find that they have suicidal ideation, which can be especially distressing. If you are experiencing suicidal thoughts or ideation and are worried you may act on them, you can refer to the following services:

24/7 National Suicide Prevention Lifeline: 800-273-8255
24/7 National Crisis Text Line: text “HELLO” to 741741
24/7 National Lifeline Crisis Chat Service: Visit Here
If you are a member of Cornell University, Cornell Health Counseling and Psychological Services (CAPS) is available to all students at Cornell University.
- Cornell Health 24/7 Phone Consultation Line: 607-255-5155 and press 2
- Set up an appointment with CAPS: 607-255-5155
- Access the CAPS website: Visit Here

Aditi’s Makeup Story

May 28, 2021May 28, 2021 by No Rules Cornell, posted in Health & Wellness, Nonfiction, Uncategorized

by Aditi Hukerikar //

When I was in middle school, I thought that I was ugly. Not an uncommon experience for young girls to have (which is an issue in its own right) but one that defined how I felt about myself as I grew up. There definitely wasn’t one cause for it, but rather a blend of experiences I had gone through: wearing glasses from a young age (when are we going to get rid of that movie trope where the woman instantly becomes “attractive” when she takes her glasses off?), body insecurity, and most of all, the sheer amount of snide comments people would make about my (very thick) hair.

I write this because it is a precursor to this story that can’t be ignored. Before I got into makeup, I was insecure. I would be lying if I told you that that had nothing to do with my initial interest in makeup, but I hope you don’t discount the rest of my story because of it.

One summer, out of boredom, I wound up on the beauty guru side of YouTube. As soon as I watched a few videos, I was hooked. It was fascinating to watch these YouTubers create such a vast variety of makeup looks, utilizing their different colors, brushes, and products. I didn’t even own any makeup myself, but I yearned to try what I learned on myself.

When I did finally get my own makeup at the end of the summer, my excitement lay in figuring out my own different makeup looks to try. I hadn’t completely forgotten my insecurity, but it did take a backseat to the prospect of experimenting that I was anticipating.

Rather than becoming a means for me to change my appearance, makeup became something I could learn and work on. And working on my craft made me care less about what I looked like, because all I did care about was that I had finally figured out a new blending technique or made an unlikely color combination of eyeshadows work.

Since I went to a uniform school at the time, wearing makeup didn’t become a daily habit for me. Instead, it helped makeup fit into my life as a way to express myself in ways that I didn’t get to regularly.

I write this because I know how divisive the conversation about makeup can be at times. And I understand that teaching young people that they need makeup to look beautiful is harmful. But I wanted to share a story about how makeup did truly become a form of self-expression for me when my self-esteem was low. Makeup culture won’t change overnight, but I hope that more new makeup users can grow up loving makeup for its ability to be a creative outlet rather than an extension of insecurity.

A College Student’s Pandemic Survival Guide for Staying in School

April 5, 2021 by No Rules Cornell, posted in Creative, Health & Wellness

by Alice Kenny //

I want to start this piece by saying that this is supposed to be fun.

The truth is that I have no idea how to do this. I don’t really have any secrets to dealing with all of the big and terrible things that have come with a global pandemic. I’m not sure that anyone really does at this point. I can’t offer support to students who are struggling to pay for their classes, who are worried about having a safe place to live, who are stuck in jobs that endanger them, who are worried about getting sick or about sick friends and family members. I wish I could. The best I can do is to say that college is stressful. I don’t think anyone imagined this level of fear for our mental, emotional, and bodily safety going into it. But here are a few things I’ve learned after more than a year of doing this.

Get outside every day if you can

This is a big one. I don’t always honor this one myself, but that’s sort of how I know it’s a good one–because I definitely notice it when I don’t get outside during the day, and especially if I don’t for a couple of days. Ideally, I like to go for a run, talk a long walk or bike ride, or spend an afternoon in the sun with friends. However, I don’t always have the time or energy, so I sometimes make do with just literally stepping outside. Whatever the weather, I try to take myself outside, even if that just means being a few feet from my front door. It helps me feel more grounded.

Be kind to yourself

Treating yourself well is a good rule of thumb in general. But especially during a global health crisis, it’s helpful to try to remember that you are living through a global health crisis. If you procrastinate, or sleep in, or eat two boxes of mac and cheese in a row (not from personal experience), don’t judge yourself too harshly. Things are harder than usual, and therefore, you should be kinder to yourself. This thing isn’t over, and the longer it goes on, the greater the toll it takes, at least for me. Don’t forget to take care of yourself in the best way you can right now.

Make a schedule of your deadlines

Logistical tips can be sort of annoying, but this is one that I find to be super helpful. Whether it’s hard just getting by in your classes, or you’re thriving, it’s never a bad idea to make sure you know when your crunch weeks are well in advance. Especially now, I’m really grateful I have this protocol to follow. I’ve been having a hard time not procrastinating and staying on top of everything, but sticking to the bare minimum of getting my assignments done on time works well for me. I remind myself that things won’t be this hard forever, and I try to just hang in there.

Take advantage of Zoom University

Zoom U sucks. Pretty much everyone agrees. But just because it’s not ideal doesn’t mean there aren’t things about it that are kind of nice. I try to make myself a nice breakfast most mornings–and sometimes I do it while I’m in class (please don’t tell my professors). I can go for impromptu runs in the middle of the day with my housemates because I don’t have class, and it’s easy to just change into workout gear when you’re already at home. I’m taking classes with earlier start times than I normally would because on a bad day, I can take them from my bed. Yeah, this whole COVID thing is pretty awful, and it’s exhausting and scary and just really draining. But there are some silver linings if you’re a student right now, so try to take advantage of those while you can.

However, this semester in particular, I’m also learning to give myself a break. Saturday afternoons have become my time where I just get cozy, drink tea, and watch a movie.

Listen to your body

The idea of listening to yourself may not seem very controversial, but I actually think it sort of is. University students, especially Cornell students like myself, are taught to push ourselves, to always give 110% to our assignments, to not procrastinate, and to manage our time well. We’re told that if we do all of these things, we’ll be successful. Honestly, in general, I haven’t found that to be untrue. I do strive to do all of those things. However, this semester in particular, I’m also learning to give myself a break. Saturday afternoons have become my time where I just get cozy, drink tea, and watch a movie. There are days where I stay in my pajamas all day. I’m not saying you should procrastinate, or shouldn’t work on your time management, because I do think those practices can be very helpful for dealing with stress and improving your mental health, but don’t let them work against you by beating yourself up when you “waste” a few hours watching Netflix in bed.

Put on an outfit

This one is short. Get dressed. It doesn’t have to be every day, but for some reason, showering, getting ready like I’m leaving the house, and putting fresh clothes on makes a huge difference. I highly recommend giving this a try if you’re having a tough day, week, or year.

Curate your space

Another simple suggestion. As college students, dorm rooms are supposed to be these temporary spaces where we sleep. They’re usually not really built for hanging out in. Everyone always says don’t study where you sleep–but, obviously, that’s all changed now. I started out my academic year in a room the size of a closet. I don’t live in a dorm, but most students aren’t living in the most luxurious of accommodations in general. Still, it’s helpful to recognize that you spend a lot of time at home, or in your room. Find ways to make the space work for you–putting up a new poster, buying some ambient lighting, picking wildflowers, getting essential oils, a humidifier, or whatever makes your space more appealing to you.

Everyone else in the world is going through this, even if our experiences are different.

Talk to friends and family

You’re not alone out there. Everyone else in the world is going through this, even if our experiences are different. Keep in touch with people that bring you comfort so you can support each other. If you’re feeling lonely, reach out to old friends you haven’t talked to in a while, or people you want to get closer to.

Don’t compare yourself to others

We’re all in this together, but we’re not all going through the same thing. Don’t imagine your circumstances are identical to everyone else who seems to be thriving. They may be struggling in ways you can’t see, or maybe they’re doing great. But that doesn’t mean you need to be doing great, too. COVID impacts people in different ways depending on circumstances, background, resources. If you’re scrolling through social media, don’t feel bad that you haven’t learned a new language or found a new best friend in the past year. Just try to be okay with where you are without making a comparison.

Mask up!

Lastly, put on a mask. We all just want this to be over, and being careful now means that we can start thinking about a time when we don’t all have to be wearing masks all the time; they may be annoying, but the annoyance is a small price to pay to protect the health and safety of our communities.

The Aftereffects of a Pandemic: Eating Disorders and COVID

March 7, 2021March 7, 2021 by No Rules Cornell, posted in Featured, Health & Wellness, Pop Culture

by Hanna Carney //

Trigger Warning: this article discusses eating disorders and body image.

Everyone can appreciate a good ice breaker question. The rare thought-provoker can save you from having to listen to the all-too-monotonous answers of your classmates during syllabus week. One of my professors tried to get creative by asking us “how have your eating habits changed during COVID?” This question took me aback. What a specific, personal, and possibly triggering question to ask. And this same question was asked again in another one of my classes later that same day. I assume that my professors had nothing but good intentions. But from their perspectives as privileged, white men, they may not have understood how inappropriate such a question could be–especially now.

Why is there such an emphasis on eating and body image during the pandemic? I remember downloading Tik Tok during quarantine in March and being bombarded with Chloe Ting challenges, complaints about post-COVID weight gain, before and after pictures, etc. And these trends have not alleviated. Recently, people have been hula hooping to lose inches on their waists. I feel like every day I hear someone mention intermittent fasting. #WhatIEatInADay is making its way around social media with people listing their calories for the day, and some of these numbers are dangerously low. Diet culture has seemingly always existed in the United States, but why has there been an upsurge since the beginning of the pandemic?

Perhaps the danger that COVID poses to our bodies is festering in the American Psyche. As Lalita Abhyankkar writes in “Anorexia in the Time of COVID,” “eating disorders are only partially about body dysmorphia and body image. They often stem from an attempt to achieve control while in a state of anxiety or uncertainty.” Therefore, the anxieties that come with living through a pandemic are risk factors for those who suffer from eating disorders or struggle with body image. Since the beginning of 2020, people have experienced isolation due to quarantine and social distancing. Most of us had to stay at home near full-time. We’ve had to restrict our grocery runs, so a lot of us have been at home with overly-stocked fridges and pantries. Those who are underweight or obese have been added to the list of those at risk. And, of course, we’ve been exposed to the endless discourse on social media surrounding weight gain and weight loss (both pandemic-related and otherwise). These examples do not constitute a comprehensive list of risks that the pandemic has posed to those with eating disorders. There is an undeniable overlap between COVID and these disorders as one exaggerates the other.

But perhaps the implications of our use of “pandemic” should include the current mental health crisis associated with COVID. Pathologies like anxiety, depression, and eating disorders seem to be comorbid with living through a pandemic, so we should acknowledge and attend to these serious issues.

This overlap can be seen in the way medical care resources have been exhausted as a result of both afflictions. The National Eating Disorders Association reports that they received a 70% increase in the number of calls and chat inquiries from 2019 to 2020. Just as we saw hospital beds full of COVID patients, inpatient eating disorder units became full. Those unable to receive inpatient care were put on waiting lists. Clearly, the stress that COVID has put on our healthcare system has extended to eating disorders and mental health in general.

When we speak of the pandemic, we obviously refer to the spread of COVID throughout the world. But perhaps the implications of our use of “pandemic” should include the current mental health crisis associated with COVID. Pathologies like anxiety, depression, and eating disorders seem to be comorbid with living through a pandemic, so we should acknowledge and attend to these serious issues. Just as you put on a mask to protect your family and strangers on the sidewalk, or socially distance from your friends, you should make it common practice to check in on yourself and others. We must be aware that this pandemic is far more widespread in ways we don’t always consider.

Resources

For urgent services, you may reach the 24/7 National Suicide Prevention Lifeline at 1-800-273-8255, the 24/7 National Crisis Text Line by texting HELLO to 741741, or the 24/7 National Lifeline Crisis Chat service here.

For support, resources, and treatment options for yourself or a loved one, you may contact the National Eating Disorders Association Helpline. You may call (800) 931-2237, text (800) 931-2237 from the hours of 3-6pm Monday through Thursday, or you can access the chat feature here. For crisis situations, text “NEDA” to 741741 to be connected with a trained volunteer at Crisis Text Line.

If you are a member of Cornell University, Cornell Health Counseling and Psychological Services (CAPS) is available to all students at Cornell University. If you feel you are in need of psychological services, you may call to set up an appointment with CAPS at 607-255-5155 or visit their website here. For urgent services, you may reach the Cornell Health 24/7 phone consultation line at 607-255-5155 and press 2.