What is premenstrual syndrome?

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What Is Premenstrual Syndrome (PMS)? Symptoms, Causes, and Relief Tips

What Is Premenstrual Syndrome (PMS)? Symptoms, Causes, and Relief Tips

Premenstrual Syndrome (PMS) is something most women experience, yet many still struggle in silence. From mood swings to cravings, bloating to anxiety, PMS can disrupt daily life and relationships. But what exactly is PMS, and why does it affect some women more than others?

This comprehensive guide explains what PMS is, its physical and emotional symptoms, causes, and how to manage it naturally or through medical care. Whether you experience mild discomfort or intense symptoms, understanding PMS can help you reclaim control of your cycle and wellbeing.

What Is Premenstrual Syndrome (PMS)?

PMS refers to a group of symptoms that occur 1–2 weeks before the start of menstruation (your period). These symptoms usually resolve shortly after the period begins. PMS is linked to hormonal fluctuations during the menstrual cycle, especially changes in oestrogen and progesterone.

It’s estimated that over 75% of menstruating women experience some form of PMS, with about 20–30% having moderate to severe symptoms that impact daily activities.

Common Symptoms of PMS

PMS symptoms vary widely but usually fall into two categories: physical and emotional.

Physical Symptoms:

  • Breast tenderness
  • Abdominal bloating
  • Fatigue
  • Headaches or migraines
  • Joint or muscle pain
  • Weight gain due to fluid retention
  • Sleep disturbances
  • Acne flare-ups
  • Digestive issues (constipation or diarrhoea)

Emotional and Behavioural Symptoms:

  • Irritability or mood swings
  • Anxiety or tension
  • Depression or crying spells
  • Difficulty concentrating
  • Appetite changes or food cravings
  • Social withdrawal
  • Low libido

For some women, PMS symptoms are mild and manageable. For others, they can be disruptive or even debilitating.

What Causes PMS?

Although the exact cause isn’t fully understood, PMS is closely tied to hormonal changes during the menstrual cycle. After ovulation, progesterone levels rise and then drop if pregnancy doesn’t occur. This fluctuation may affect brain chemicals like serotonin, which influences mood, appetite, and sleep.

Contributing Factors:

  • Hormonal imbalance: Sensitivity to oestrogen or progesterone changes
  • Serotonin deficiency: Affects mood regulation and emotional stability
  • Poor diet: High sugar, caffeine, or alcohol intake worsens symptoms
  • Stress: Heightens emotional and physical symptoms
  • Lack of physical activity: Reduces natural mood-boosting endorphins

Who Is More Likely to Experience PMS?

Certain risk factors may make someone more prone to PMS:

  • Women in their late 20s to 40s
  • Family history of PMS or mood disorders
  • History of postpartum depression or clinical depression
  • High levels of stress or poor coping mechanisms
  • Unbalanced lifestyle or sleep disturbances

What Is PMDD?

Premenstrual Dysphoric Disorder (PMDD) is a severe form of PMS affecting 3–8% of menstruating women. PMDD includes intense mood symptoms such as depression, anger, or panic attacks that interfere with daily functioning and relationships.

How to Diagnose PMS

There’s no specific test for PMS, but diagnosis is usually based on symptom tracking over two or more cycles. Keep a symptom diary noting:

  • When symptoms start and end
  • Intensity and duration
  • Impact on daily life

This helps doctors distinguish between PMS, PMDD, and other conditions like anxiety or thyroid disorders.

Natural Remedies for PMS Relief

1. Exercise Regularly

Physical activity boosts endorphins, reduces bloating, and improves mood. Aim for 30 minutes of moderate movement most days.

2. Eat a Balanced Diet

  • Increase intake of complex carbs (whole grains, vegetables)
  • Limit sugar, salt, and caffeine
  • Eat magnesium-rich foods (spinach, almonds, bananas)
  • Include omega-3 fatty acids (salmon, flaxseed, walnuts)

3. Stay Hydrated

Drink water to reduce bloating and help flush out toxins. Herbal teas like chamomile or ginger may soothe cramps and anxiety.

4. Practice Stress Management

Meditation, yoga, deep breathing, or journaling can help calm PMS-induced stress or irritability.

5. Try Natural Supplements

  • Vitamin B6: May ease mood swings
  • Magnesium: Reduces bloating, cramps, and anxiety
  • Calcium: Known to alleviate fatigue and mood swings
  • Chasteberry (Vitex agnus-castus): Traditional herb for hormonal balance

Medical Treatments for PMS

1. Pain Relief Medications

Over-the-counter NSAIDs like ibuprofen can ease cramps, backaches, and breast pain.

2. Hormonal Birth Control

Oral contraceptives may stabilise hormone fluctuations and relieve PMS symptoms. Your doctor can recommend options based on your needs.

3. Antidepressants (SSRIs)

For severe emotional symptoms or PMDD, SSRIs (e.g., fluoxetine, sertraline) may be prescribed during the luteal phase or daily.

4. Cognitive Behavioural Therapy (CBT)

CBT helps manage negative thinking, anxiety, and emotional dysregulation associated with PMS.

Tracking Your Cycle for Better Management

Using a menstrual tracking app or journal can help identify patterns and predict when PMS may occur. This allows for early intervention and personalised care plans.

When to See a Doctor

Consult a gynaecologist or mental health expert if:

  • Symptoms interfere with school, work, or relationships
  • You suspect you have PMDD
  • Physical symptoms worsen each month
  • No relief despite lifestyle changes

Internal Resources to Explore

Frequently Asked Questions (FAQs)

Is PMS normal?

Yes. PMS is a common and natural response to hormonal changes in the menstrual cycle. However, severe PMS or PMDD needs medical attention.

Can PMS be prevented?

While you can’t stop hormonal changes, a healthy lifestyle, regular exercise, and dietary adjustments can significantly reduce PMS symptoms.

Is PMS the same as PMDD?

No. PMDD is a more severe form of PMS with intense emotional symptoms like depression and anger that impact functioning.

Can birth control help PMS?

Yes. Hormonal contraceptives regulate hormone levels and may ease PMS for many women. Discuss with a doctor to find the best option.

Do all women get PMS?

No. While most women experience mild symptoms, the severity and frequency of PMS vary from person to person.

Final Thoughts

PMS is a shared experience for many women—but it doesn’t have to control your life. Understanding your cycle, supporting your body with the right habits, and seeking help when needed can transform how you manage PMS.

Your cycle is a part of you—but it doesn’t define you. With the right care, balance is possible.

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