Facts About PMS

• The onset of PMS varies among women. Some women experience symptoms around two weeks before their menstrual period, while others may notice them just two days prior. 
• Around 80-90% of women have at least one of the PMS symptoms.
• Severe PMS is referred to as premenstrual dysphoric disorder (PMDD), and women affected by PMDD may need medical and behavioural therapies to cope with daily life.
• PMS can present as physical symptoms, emotional symptoms or a combination of both.

Symptoms Of PMS

PMS symptoms can include a wide range of symptoms. You may experience one or many of them.

Physical Symptoms:

• Bloating: Your abdomen feels full or swollen.
• Breast Tenderness: swollen, sensitive or sore breasts.
• Headaches Or Migraines: Headaches and migraines can occur when you have hormonal changes.
• Fatigue: You may feel exhausted, sluggish, or low in energy.
• Cramps: You may feel lower abdominal cramping, sometimes extending to your lower back or legs.
• Joint or Muscle Pain: You may have general aches and discomfort.
• Flare-up of Acne: Acne breakouts can happen on your face.

Emotional Symptoms

• Irritability: Some women get easily annoyed or angered during this period.
• Mood Swings: Your emotions will continuously fluctuate, alternating between happiness and sadness.
• Anxiety: Feeling nervous or uneasy, often without a clear cause, is common.
• Depression: Severe but brief episodes of sadness or despair.

Symptoms of Behaviour:

• Appetite Changes: During this time, there may be a craving for particular foods, such as salty or sugary snacks.
• Sleep Disturbances: Include trouble falling or remaining asleep.
• Social Disengagement: You wish to avoid social situations and remain by yourself.

PMDD

The symptoms of PMDD are more severe and have a significant impact on day-to-day functioning.

Are you unsure if you have PMS or PMDD? Take a look at the survey below.

PMS Or PMDD? Discover Your Symptoms!

PMS and PMDD share similar symptoms, but PMDD is more intense and has a major impact on daily living. This poll can help you assess your symptoms. 

(Note: This is not a medical diagnosis; it is designed to help you gauge the severity of your symptoms.)

PMS Quiz for Self-Assessmnet

How Intense Are Your Emotional Symptoms?

• Mild mood swings, but manageable.
• Moderate mood swings, affecting my mood but not my daily activities
• Severe mood swings, causing distress and difficulty in daily life

Do You Experience Extreme Sadness, Hopelessness, Or Suicidal Thoughts Before Your Period?

• No, I feel a little emotional
• I do feel depressed, but I can function properly
• It is severely impacting my mental health and relationships

How Much Do Your PMS Symptoms Interfere With Your Work, Relationships, Or Daily Life?

• Barely noticeable- I handle my daily tasks efficiently.
• Somewhat disruptive, but I can push through
• Extremely disruptive, making it hard to do anything

How Long Do Your Symptoms Last?

• A few days before my period, I ease once it starts
• A week or more before my period, causing significant distress

Do You Experience Any Of These Severe Symptoms? (Select ones that apply)

• Severe anger or irritability
• Panic attacks or extreme anxiety
• Feeling overburdened or unmanageable
• Depressive episodes or hopelessness
• Trouble focussing

Interpretation Of The Results:

If you mainly selected,

- First-Option Responses - Likely PMS

- Second-Option Responses - Moderate PMS; consider monitoring symptoms

- Third-Option Responses - Possible PMDD; consult a doctor for further evaluation.

Causes Of PMS

The exact cause of PMS and why it affects each woman differently is unknown. The hormonal changes that occur during your menstrual cycle seem to be closely linked with PMS.

The Role Of Hormones:

Your hormones, oestrogen and serotonin, fluctuate during the weeks before your periods. While the fluctuations in your happy hormone, serotonin, might cause mood changes, oestrogen fluctuation affects your emotions and physical health, leading to symptoms like fatigue, lack of sleep and sadness. 

Genetics:

Your genetics also play a part in how you experience PMS.

Stress:

Chronic stress makes your body release the hormone cortisol, which disrupts the balance of your hormones and thus can intensify your PMS. So, take some 'me time' if you want an easier PMS time!

Diet And Lifestyle:

Do you know that the sugar that you crave so much during your mood swings is aggravating your PMS? Yes, you heard it right. Sugar, caffeine, junk foods and unhealthy lifestyle- lack of proper exercise are all contributing to the increased irritability that you feel during this time. So now, you have an idea which area in your life you want to take control of if you want a less daunting time before your periods.

Are you ready to tackle your PMS symptoms? Let's look at some easy, natural ways to remain happy and healthy before your periods.

Natural Remedies For Premenstrual Syndrome (PMS)

Many women seek natural remedies to help manage PMS symptoms, and there are several options that may provide relief.

Dietary Adjustments:

Always following balanced and healthy dietary habits can help you reduce the incidence of PMS. In addition, diet can also help to reduce some symptoms of PMS if you are already having them. Let's look at some of them-

• Increase Magnesium Intake: Do you feel irritated and bloated during this time? Then, magnesium-rich foods like spinach, almonds, and avocados reduce your bloating and irritability and stabilise your mood.
• Fibre: Fibrous foods aid digestion and metabolism and can help prevent bloating and digestive problems during PMS.
• Example: Whole grains, fruits, and vegetables.
• Limit Sugar and Caffeine: As we previously discussed, these substances may provide you with short-term respite, but they will ultimately make you more irritable, exhausted, and prone to cravings.
• Vitamin B6: Mood swings and symptoms of depression are reduced by the use of foods rich in vitamin B6, like chicken, potatoes, and bananas

Herbal Remedies

Several herbs have been used traditionally to alleviate PMS symptoms:

• Chasteberry (Vitex agnus-castus): It is known to help balance hormones. Chasteberry is often used to relieve breast tenderness, mood swings, and irritability.
• Evening Primrose Oil: Rich in essential fatty acids, evening primrose oil can help reduce breast pain and improve skin health.
• Ginger: Ginger can help reduce nausea, bloating, and cramps associated with PMS. It also has anti-inflammatory properties that may reduce general discomfort.

Peppermint Tea: Peppermint tea can help soothe digestive discomfort and alleviate bloating or gas.

Want a quick, simple 5-minute recipe to reduce your sugar cravings and improve your digestion during PMS?

Ginger Tea:

It is a herbal tea with ginger as its main ingredient.

Ingredients:

• A peeled piece of ginger.
• Honey/ Lemon/ Pepper, based on your preference

Process:

• Grate the ginger into small pieces and boil it with a cup of water for 5 minutes.
• Strain, remove the ginger and collect the steeped herbal water.
• Add a dab of honey/ lemon/ pinch of pepper based on your preference.

Benefits:

• If you have a sweet tooth, honey can reduce your cravings and yet improve your digestion.
• Using lemon and pepper can help to cleanse your system. So you will no longer have nausea, cramps, constipation or gas issues.

You can also try herbal teas prepared with peppermint, holy basil, fennel, or liquorice, based on your taste.

Exercise

Regular physical activity can significantly reduce PMS symptoms. Exercise releases endorphins, which are natural mood enhancers that help reduce anxiety and depression. It also improves circulation, reducing bloating and cramping.

Recommended Activities:

• Walking or Jogging: Helps reduce stress and improve overall circulation.
• Yoga: Calming and stretching poses can relieve muscle tension, improve mood, and reduce stress.
• Strength Training: Helps boost energy and promote better hormonal balance.

Try a 30-minute jog in the morning or evening to observe nature- the scurrying of squirrels or the soft rustling of leaves as you jog around-  you will see all the physical and mental stress leaving your body and feel refreshed.

Stress Management

Stress management techniques can help reduce the impact of PMS symptoms. Try incorporating some of the following into your routine:

Mindfulness and Meditation: Help reduce anxiety and improve emotional stability.

5-Minute Mindfulness Guide:

As soon as you wake up in the morning, sit up and meditate for 5 minutes before leaving the bed. You just need to wake up 5 minutes earlier every day.

• Close your eyes and take 3 deep breaths.
• Inhale through your nose, and feel your stomach and chest expanding.
• Exhale slowly through your mouth.
• Once you have relaxed, keep your eyes closed and listen to the sounds in your surroundings- the sound of birds, your fan, and the distant sound of someone playing music. Simply concentrate on these sounds.
• Even if thoughts arise, gently bring back your attention to the sounds.
• You will feel much calmer after 5 minutes of this practice.

Deep Breathing Exercises: Deep breathing can help you relax instantly. Whenever you are stressed or feel any tension in your body, take 10 deep breaths, and you will feel immediate changes. It can reduce your stress and relax your body, especially in the days leading up to your period.

Aromatherapy: Essential oils like lavender or chamomile can promote relaxation and help ease irritability or sleep disturbances. And hence, using them in a diffuser in your room can help you feel more centred during the days before your periods.

Sleep

Sleep affects many hormones, especially those related to stress and hunger. Hence, adequate sleep will help to reduce PMS symptoms.

PMS is common and often manageable with lifestyle changes and natural remedies, but you may need additional support if you have PMDD. In such a case, your healthcare provider can help you by recommending additional treatments such as hormonal therapies, antidepressants, or prescription pain relievers to manage your symptoms.

Is your daughter or partner experiencing PMS? Here are some ways in which you can support them.

What Can You Do to Support Your Partner/ Daughter During PMS?

You can help to make things easier for her with the following suggestions.

• Be an empathetic listener. Sometimes, all she may need is a person who listens to her troubles. Instead of offering solutions, give her intuitions regarding the possible cause of her emotional and physical roller coaster.
• Make her some warm herbal tea.
• Go for walks together. 
• Consider therapy if necessary. If PMS is significantly disrupting your relationship, consider attending couples therapy. A qualified doctor can help you to understand and cope better together.

Wrapping Up

Many women of reproductive age experience PMS (premenstrual syndrome). It can present with various physical and emotional symptoms ranging from mild to severe. You can manage your PMS effectively with dietary changes, natural remedies, and lifestyle changes. However, if you have PMDD (premenstrual dysphoric disorder), you may need additional supportive medical treatment.  Whether experiencing PMS or supporting someone who does, patience, empathy, and small, thoughtful actions can make all the difference.