Understanding Premenstrual Syndrome (PMS) and How to Find Relief

Premenstrual Syndrome (PMS) refers to a collection of physical and emotional symptoms that occur in the one to two weeks before menstruation. It is extremely common – over 90% of women report experiencing at least some PMS symptoms (such as bloating, headaches, or moodiness) in their lifetimewomenshealth.gov. For most, these symptoms are mild, but for some women in their 30s (the age group most likely to have PMSwomenshealth.gov), PMS can be severe enough to interfere with daily activities. Researchers believe PMS arises after ovulation as estrogen and progesterone levels sharply fall in a non-pregnant cyclewomenshealth.gov, triggering symptoms that typically resolve a few days into the period when hormones start rising again.

Common PMS Symptoms: PMS is highly individual, but can involve a mix of physical and emotional changeswomenshealth.govwomenshealth.gov. These may include:

• Bloating or a gassy feeling
• Cramps and headache or backache
• Breast tenderness
• Mood swings, irritability or unexplained sadness
• Fatigue and trouble sleeping

For three out of four women, PMS symptoms will occur at some point during their reproductive years, and in about 5% of women the symptoms are very severe (a condition known as PMDD, discussed later)womenshealth.gov. High stress, a history of depression (including postpartum depression), or a family history of mood disorders can increase the likelihood of troublesome PMSwomenshealth.gov.

Holistic Tips for PMS Relief

While PMS cannot be “cured” outright, many strategies can help relieve symptoms. Healthy lifestyle habits are key. Regular aerobic exercise throughout the month has been shown to significantly decrease PMS symptomspmc.ncbi.nlm.nih.gov – it boosts mood and energy levels, helping with depression, concentration, and fatiguewomenshealth.gov. A balanced diet is equally important: experts recommend avoiding excess caffeine, salt, and sugar in the two weeks before your period, as this may lessen bloating, irritability, and other symptomswomenshealth.gov. Ensuring you get about 8 hours of sleep per night can also improve PMS-related mood swings, since lack of sleep is linked to worse irritability and anxietywomenshealth.gov.

Finding healthy ways to cope with stress can markedly improve PMS as well. High stress is associated with more intense PMS symptomswomenshealth.gov, so practices like yoga, meditation, journaling, or massage can help you relax and balance your moodwomenshealth.gov. If you smoke, consider quitting – one large study found that smokers had more severe PMS symptoms than non-smokerswomenshealth.gov. Finally, don’t hesitate to talk to your doctor if PMS is significantly affecting your life. They may recommend over-the-counter pain relievers for physical symptoms or even hormonal treatments or antidepressants in certain cases. Remember, you do not have to just “live with” severe PMS – both holistic measures and medical therapies can offer reliefwomenshealth.govwomenshealth.gov.

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