What Is Pre‑Menstrual Syndrome (PMS)?
Pre‑menstrual syndrome (PMS) affects up to 90 % of women worldwide and includes a mixture of physical and emotional symptoms that occur in the 3–10 days before a period and vanish shortly after it begins :contentReference[oaicite:3]{index=3}.
Although mild for most, PMS can become severe and impact daily life, possibly indicating a condition called pre‑menstrual dysphoric disorder (PMDD) :contentReference[oaicite:4]{index=4}.
Why Does PMS Occur?
PMS is linked to sharp drops in estrogen and progesterone after ovulation—hormonal changes that affect neurotransmitters like serotonin :contentReference[oaicite:5]{index=5}.
Genetic predisposition, high stress, a history of mood disorders, and life stage can increase susceptibility. PMDD, a more extreme variant, affects around 5 % of women :contentReference[oaicite:6]{index=6}.
Common Symptoms of PMS
PMS symptoms vary but typically include:
- Emotional: Mood swings, irritability, anxiety, crying spells, depression, trouble concentrating :contentReference[oaicite:7]{index=7}.
- Physical: Abdominal bloating, cramps, breast tenderness, headaches, fatigue, acne, digestive changes (constipation/diarrhoea), body aches :contentReference[oaicite:8]{index=8}.
- Behavioural: Food cravings, sleep disturbances, social withdrawal :contentReference[oaicite:9]{index=9}.
When to See a Doctor
Speak to your GP if PMS affects daily life or comes with heavy bleeding, debilitating pain, extreme mood shifts or irregular cycles :contentReference[oaicite:10]{index=10}.
If symptoms are severe and persistent, particularly emotional ones, you might have PMDD—a condition that often requires professional treatment :contentReference[oaicite:11]{index=11}.
How PMS Is Diagnosed
Diagnosis typically involves tracking symptoms over at least two menstrual cycles to identify timing and consistency. Medical professionals may also rule out other conditions like thyroid disorders or endometriosis :contentReference[oaicite:12]{index=12}.
Managing PMS: Lifestyle & Self-Care
- Balanced diet: Reduce salt, sugar, caffeine; eat plenty of vegetables, fruit, wholegrains, lean protein and healthy fats (omega‑3s).
- Regular exercise: Boosts mood, reduces cramps and combats fatigue.
- Stress reduction: Practice yoga, meditation, deep breathing or journaling.
- Sleep hygiene: Aim for 7–9 hours, ideally same sleeping routine every night.
- Supplements: Calcium, magnesium, vitamin B6, and vitamin D may help (talk to your GP first).
- Pain relief: NSAIDs (like ibuprofen) can ease cramps and headaches.
- Heat therapy: Use warm baths or heat packs for comfort.
Small, consistent changes often make a real difference in symptom relief.
Medical Treatments for Persistent PMS
If lifestyle adjustments aren’t enough, your healthcare provider may recommend:
- Hormonal contraception: Birth control pills or IUS can stabilise hormone levels.
- SSRIs: Antidepressants such as fluoxetine may ease severe emotional symptoms.
- Gonadotropin‑releasing hormone (GnRH) agonists: Used for severe cases under specialist care.
Premenstrual Dysphoric Disorder (PMDD)
PMDD is a less common but more severe form of PMS marked by intense emotional symptoms like depression, anger, anxiety and marked interference with daily life :contentReference[oaicite:13]{index=13}.
It’s usually treated with lifestyle changes plus SSRIs, hormonal therapy, or stress-management techniques.
FAQs About PMS
Q1: Is PMS normal?
Yes, mild symptoms are very common. But severe symptoms shouldn't be ignored—speak to your GP if necessary.
Q2: Can diet alone help PMS?
Diet plays a powerful role, especially when combined with exercise, sleep, and stress control—it's rarely a standalone fix.
Q3: Women over 30 more affected?
PMS symptoms may intensify with age due to hormonal or life changes—tracking and proactive management are helpful :contentReference[oaicite:14]{index=14}.
Q4: Can PMS during pregnancy occur?
PMS typically ends during pregnancy, though PMDD can worsen postpartum. Always consult your healthcare provider.
Q5: How soon after starting pills do I feel better?
Many see improvements within 1–3 cycles of hormonal contraception; SSRIs may take 2–4 weeks to reduce emotional symptoms.
Final Thoughts
PMS is a common hormonal condition that affects mood, body, and behavior before each period. With symptom tracking and lifestyle measures such as healthy eating, regular exercise, stress control, and good sleep, most women can manage it effectively.
If symptoms disrupt your life or suggest PMDD, professional help can provide treatment tailored to you. Close monitoring and support from your GP make all the difference.
For more on menstrual health, puberty and teen well-being, explore our Health section or browse our site map.