Premenstrual Syndrome (PMS)

Premenstrual Syndrome (PMS)

What is PMS?

PMS is the changes in mood, emotions, physical health, and behavior that can occur between ovulation and the start of your period. It typically lasts until a few days after your period begins and can have a negative impact on your life.

Symptoms

  • Emotional and behavioral signs and symptoms
  • Tension or anxiety
  • Depressed mood
  • Crying spells
  • Mood swings and irritability or anger
  • Appetite changes and food cravings
  • Insomnia
  • Social withdrawal
  • Poor concentration
  • Change in libido

  • Physical signs and symptoms
  • Joint or muscle pain
  • Headache
  • Fatigue
  • Weight gain related to fluid retention
  • Abdominal bloating
  • Breast tenderness
  • Acne flare-ups
  • Constipation or diarrhea
  • Alcohol intolerance

Causes

  • Cyclic changes in hormones
  • Chemical changes in the brain- Serotonin
  • Depression 

To ease PMS

  • Drink plenty of fluids to ease abdominal bloating. This includes herbal teas, like red raspberry leaf or chamomile, which may ease cramping.
  • Eat a balanced diet that includes plenty of fruits, vegetables, and whole grains.
  • Cut down on sugar, salt, caffeine, and alcohol
  • Supplements like folic acid, vitamin B-6, calcium, and magnesium to help reduce cramps and mood symptoms.
  • Try getting more vitamin D via natural light, food, or supplements.
  • Aim to get 7 to 9 hours of sleep each night 
  • Try to get at least half an hour of physical activity each day
  • Over-the-counter medications and treatments can also help reduce physical PMS symptoms. Include: pain relievers, like ibuprofen, aspirin, or acetaminophen, for head and muscle aches or stomach cramping; diuretics to help relieve bloating and sore or tender breasts; heat wraps or heating pads on your abdomen to relieve cramps
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