Understanding Premenstrual Syndrome (PMS) and How to Manage It

In the days leading up to their period, many women notice unexplained changes—mood swings, sudden cravings, bloating, or a general sense of unease. These symptoms can feel frustrating, especially when they interfere with daily life. Often, they are linked to premenstrual syndrome (PMS), a condition that affects both body and mind during the second half of the menstrual cycle. This guide explores the key signs of PMS and offers practical ways to manage it at home.

What is Premenstrual Syndrome (PMS)?

PMS refers to a set of physical, emotional, and behavioural symptoms that appear in the days before a period, usually after ovulation. Symptoms typically ease once menstruation begins. PMS is largely influenced by hormonal fluctuations, particularly changes in estrogen and progesterone.

The severity of PMS varies widely. Some people experience mild discomfort, while others have symptoms that disrupt daily life. With proper awareness and strategies, PMS can often be effectively managed.

Causes of PMS

While the exact cause is not fully understood, PMS is mainly related to hormonal changes during the menstrual cycle:

• After ovulation, estrogen and progesterone levels rise and then drop sharply if pregnancy does not occur.
• These shifts affect brain chemicals like serotonin, which influence mood, sleep, and appetite.

Other factors can intensify PMS, including:

• High stress levels
• Poor sleep
• Lack of physical activity
• Diet low in essential nutrients
• Increased sensitivity to hormonal changes

Symptoms of PMS

1. Emotional and Behavioural Symptoms:

• Irritability and mood swings
• Low mood or sadness
• Anxiety or restlessness
• Crying spells
• Loss of interest in regular activities
• Difficulty concentrating
• Sleep disturbances
• Changes in appetite

2. Physical Symptoms:

• Bloating and abdominal discomfort
• Breast tenderness or swelling
• Cramps
• Headaches or migraines
• Fatigue
• Joint or muscle aches
• Temporary weight gain due to water retention
• Skin changes, such as breakouts
• Digestive issues, including constipation or diarrhea

Managing PMS Symptoms at Home

1. Stay Physically Active:

• Walking, yoga, cycling, or swimming
• Improves mood, circulation, and reduces fatigue

2. Eat a Balanced Diet:

• Include whole grains, fruits, vegetables, legumes, and lean proteins
• Reduce salt, processed foods, sugar, and caffeine
• Drink plenty of water

3. Prioritise Sleep:

• Maintain a consistent sleep schedule
• Keep the bedroom cool, quiet, and dark
• Limit screen time before bed

4. Manage Stress:

• Practice deep breathing or meditation
• Spend time outdoors
• Engage in hobbies or relaxation activities

5. Use Heat Therapy:

• Warm compresses or heating pads for cramps
• Warm baths to ease muscle aches

6. Track Symptoms:

• Note the type, timing, and intensity of symptoms
• Helps identify patterns and effective management strategies

Medical Treatments for PMS

When home remedies are insufficient, medical treatment may be recommended:

• Hormonal therapy: Birth control pills, patches, or IUDs can stabilize hormone levels.
• Antidepressants: Prescribed for severe mood changes, irritability, or anxiety.
• Pain relief: NSAIDs or paracetamol for cramps and headaches.
• Diuretics: For managing bloating and fluid retention.
• Cognitive Behavioural Therapy (CBT): Helps manage emotional symptoms effectively.

When to Seek Medical Help

Consult a gynaecologist if:

• PMS symptoms interfere with work, relationships, or daily life
• Emotional changes are intense or persistent
• Physical discomfort is severe or unusual
• Symptoms change suddenly from one cycle to another

Tracking symptoms over several cycles can help provide clarity for a doctor. Early support helps manage PMS effectively and rules out other underlying conditions.

Frequently Asked Questions (FAQs)

If PMS symptoms interfere with daily life, a consultation with a gynaecologist can help manage them effectively. Max Hospital’s gynaecologists provide personalised guidance and treatment options to improve comfort, emotional wellbeing, and overall health.