Premenstrual syndrome (PMS) refers to a combination of physical and emotional symptoms that many people experience before their menstrual period

  • Lifestyle Changes: Exercise regularly, manage stress, eat a balanced diet, and get enough sleep.

  • Diet Adjustments: Reduce caffeine, alcohol, salt, and sugar intake; increase fruits, vegetables, and whole grains.

  • Medications: Over-the-counter pain relievers for physical symptoms; antidepressants or hormonal contraceptives for mood-related symptoms.

  • Supplements: Consider calcium, magnesium, vitamin B6, or evening primrose oil, but consult a healthcare provider first.

  • Alternative Therapies: Explore acupuncture, massage, or herbal remedies like chasteberry or black cohosh, but evidence is limited.

  • Symptom Tracking: Keep a diary or use apps to monitor symptoms and identify patterns.

  • Professional Support: Consult a healthcare provider for severe symptoms or significant impact on daily life; they can provide personalized treatment options.

Premenstrual syndrome (PMS) encompasses a variety of physical and emotional symptoms that typically occur in the days leading up to menstruation. Some common symptoms experienced before your period include:

  • Mood Swings: Feeling irritable, anxious, depressed, or experiencing sudden mood changes.

  • Bloating: Feeling swollen or bloated in the abdomen due to water retention.

  • Breast Tenderness: Increased sensitivity or discomfort in the breasts.

  • Fatigue: Feeling more tired or lethargic than usual.

  • Food Cravings: Having strong urges to eat specific types of food, especially high-carbohydrate or sugary foods.

  • Headaches: Experiencing tension headaches or migraines.

  • Acne: Developing pimples or experiencing worsening of existing acne.

  • Muscle or Joint Pain: Experiencing muscle aches or joint pain.

  • Digestive Issues: Experiencing constipation, diarrhea, or other gastrointestinal discomfort.

  • Sleep Problems: Having trouble falling asleep or experiencing disrupted sleep patterns.

How to Treat PMS?

PMS Symptoms Before Your Period?

Reasons for Mood Swings Before Periods

Tried and Tested Remedies for PMS Bloating

  • Mood swings before periods are primarily caused by hormonal fluctuations, specifically changes in estrogen and progesterone levels during the menstrual cycle. These hormonal shifts can affect neurotransmitters in the brain, such as serotonin, which regulate mood. Additionally, factors like stress, poor sleep, and lifestyle habits can exacerbate mood swings during this time.

  • Mood swings before periods are primarily attributed to hormonal changes that occur during the menstrual cycle. Specifically, fluctuations in estrogen and progesterone levels can impact neurotransmitters like serotonin, affecting mood regulation. Additionally, other factors such as stress, lifestyle habits, and genetics can contribute to the intensity of mood swings experienced before menstruation.

  • Stay Hydrated: Drinking plenty of water can help flush out excess sodium and reduce water retention, thus alleviating bloating.

  • Reduce Sodium Intake: Limiting your consumption of salty foods can help decrease water retention and reduce bloating. Opt for fresh fruits and vegetables instead of processed foods, which tend to be high in sodium.

  • Increase Potassium-Rich Foods: Potassium helps regulate fluid balance in the body and can counteract the effects of sodium. Include potassium-rich foods in your diet, such as bananas, avocados, spinach, and sweet potatoes.

  • Avoid Carbonated Drinks: Carbonated beverages can contribute to bloating by trapping gas in the digestive system. Opt for water or herbal teas instead.

  • Herbal Teas: Certain herbal teas, such as peppermint or ginger tea, have natural anti-inflammatory properties and can help alleviate bloating and digestive discomfort.

  • Exercise Regularly: Engaging in regular physical activity can help stimulate bowel movements and reduce bloating. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

  • Eat Small, Frequent Meals: Consuming smaller meals throughout the day instead of large, heavy meals can aid digestion and prevent bloating.

  • Limit Gas-Producing Foods: Certain foods, such as beans, broccoli, cabbage, and onions, can produce gas and contribute to bloating. Limiting your intake of these foods may help reduce bloating symptoms.

  • Over-the-Counter Remedies: Over-the-counter medications containing simethicone or activated charcoal may help alleviate gas and bloating. Be sure to follow the dosage instructions provided on the packaging.

  • Probiotics: Consuming probiotic-rich foods or taking a probiotic supplement may help promote healthy digestion and reduce bloating by restoring the balance of gut bacteria.

  • Manage Stress: Stress can exacerbate digestive symptoms, including bloating. Practice stress-reduction techniques such as deep breathing, meditation, yoga, or spending time in nature to help alleviate bloating associated with PMS.