PMS
What is PMS? // Symptoms // Progression // Remedies
Do you feel bloated, irritable, or unusually hungry just before your period? Perhaps you’re experiencing cramps or sudden crying spells. If these symptoms are familiar and recur every month, you might be dealing with premenstrual syndrome (PMS).
For most women, PMS symptoms are uncomfortable but manageable. However, over time, many women notice their monthly cramps intensify or their cravings become harder to control. If you’re in this situation, you’re likely feeling frustrated and searching for answers.
There are several reasons why PMS symptoms can worsen—fortunately, there are also numerous ways to alleviate them. Keep reading to learn why your PMS symptoms might be getting worse and discover natural remedies that can help.
What is PMS?
Premenstrual syndrome, or PMS, is a combination of physical, emotional, and behavioral symptoms experienced by most women in the days or weeks leading up to their period. These symptoms can vary widely in duration and intensity, ranging from mild and short-lived to severe and prolonged.
What are the common symptoms of PMS?
The sharp drop in hormones that follows ovulation can trigger a wide range of physical and emotional symptoms. Some of the most common PMS symptoms include:
- Bloating
- Mood swings
- Irritability
- Fatigue
- Food cravings
- Headaches
- Breast tenderness
For some women, PMS can start up to five days before their period. In most cases, symptoms subside once menstruation begins and hormone levels start to rise again.
Not all women experience PMS, and not all PMS cases can be self-managed. If your symptoms interfere with your daily life, consult a healthcare professional for evaluation and guidance.
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Does PMS worsen with age?
PMS affects as many as three out of four women at some point in their lives. Symptoms are usually mild but can intensify with age. If you’re suddenly experiencing worse PMS symptoms, know that women in their 30s are more likely to experience this. However, it’s still important to consult a healthcare professional for evaluation and management.
PMS and Perimenopause
PMS symptoms also tend to worsen during the transition to menopause—known as perimenopause—due to significant hormone fluctuations, says Maureen Wheelihan, MD, a board-certified obstetrician-gynecologist with Elite Gyn Care in Greenacres, Florida. Perimenopause typically begins when women reach their mid-40s and can last up to 10 years.
You’re more likely to see an increase in PMS symptoms during perimenopause if you’re already sensitive to mood changes during your menstrual cycle. Even women who’ve only had mild symptoms—or no PMS at all—can experience it as they approach menopause, says Dr. Wheelihan.
PMS and Contraception
Research shows that women who use hormonal contraceptives may be more likely to experience PMS, with the likelihood increasing over time. However, other studies suggest that combined contraceptive pills containing both estrogen and progesterone or hormonal drospirenone can actually help alleviate PMS symptoms.
Natural Remedies for PMS
The good news is that you don’t have to suffer from PMS month after month. Mild to moderate symptoms can often be managed with lifestyle changes that improve your physical, hormonal, and mental health.
For those with severe symptoms, it’s best to consult a healthcare provider for more aggressive treatment options. For everyone else, here are some natural ways to help reduce PMS symptoms through healthy eating and activity.
1. Strength and Cardio Exercise
Regular physical activity is a crucial part of your PMS management plan. Exercise helps reduce stress and boost mood, which can help alleviate PMS symptoms like tension, physical discomfort, irritability, fatigue, bloating, anxiety, and sadness.
A recent study found no significant difference between the positive effects of strength training and aerobic exercise on PMS symptoms, such as pain, concentration, water retention, and negative mood. Both types of exercise can help alleviate many PMS symptoms.
Exercise also helps reduce bloating by lowering hormones that cause water retention and stimulating the release of brain chemicals that help reduce pain.
If you need to take it easy
If your symptoms include cramps, gas, or muscle pain, you don’t have to stick to your usual workout routine. Focus on gentle forms of movement, even on days when you’d rather stay in bed.
“Even lighter forms of exercise like walking can help manage PMS symptoms,” says Roshni Patel, DO, a board-certified obstetrician-gynecologist in HermD, Millburn, New Jersey.
Other gentle activities to consider during PMS include:
- Yoga
- Stretching
- Swimming
- Pilates
Aim to meet the physical activity guidelines set by the Centers for Disease Control and Prevention (CDC). This means getting at least 150 minutes of moderate-intensity aerobic exercise and two full-body strength training sessions per week.
2. Eat the Right Foods
Relieving PMS symptoms can often be as simple as paying attention to what you eat. A nutritious, balanced diet throughout the month can help reduce PMS symptoms or at least lessen their severity.
Research suggests that some of the best foods for PMS are fresh and unprocessed. Here are some examples:
- Fatty Fish: Salmon, mackerel, tuna, herring, sardines
- Nuts and Seeds: Walnuts, cashews, pumpkin seeds, flaxseeds
- Dairy: Greek yogurt, cottage cheese
- Whole Grains: Oats, barley, quinoa, wild rice, farro
- Lean Meats: Chicken breast, white fish, pork loin
- Fruits and Vegetables: Leafy greens, berries, avocados
Foods high in omega-3 fatty acids can help with PMS symptoms related to inflammation. Research also finds that calcium levels tend to drop after ovulation, which can contribute to PMS symptoms like irritability. Prioritizing calcium-rich foods can help alleviate mood-related symptoms.
… And Avoid the Wrong Foods
Unfortunately, the worst foods for PMS are often the ones you crave the most, especially those high in sugar or starch.
Research suggests that you crave these foods because they provide a quick boost of serotonin and dopamine, two brain chemicals that improve mood. However, the effects are short-lived. “These foods can cause swings in insulin and glucose, which can worsen mood,” says Dr. Wheelihan.
Alcohol and salty, high-fat foods are also unhelpful for PMS, according to research.
When in doubt, remember: If eating something makes you feel bloated or sluggish during the month, it’s likely to worsen your PMS symptoms. Save these foods for when you’re feeling better.
3. Targeted Supplements
Certain vitamins, minerals, and herbal supplements can help with PMS symptoms.
- Calcium: One study found that women who took calcium supplements experienced improvements in anxiety, sadness, and other emotional changes compared to those who took a placebo.
- Vitamin D: Known as the “sunshine vitamin,” Vitamin D may influence various hormones, including progesterone and testosterone. It also helps your body absorb calcium, a key building block for strong bones.
- Omega-3s: These healthy fats can help reduce inflammation, which may ease PMS symptoms related to inflammation.
- Magnesium: There’s growing evidence linking magnesium deficiency to increased stress susceptibility.
- Chromium: This mineral supports insulin sensitivity and healthy metabolic function.
- Vitamin B-6: Similarly, Vitamin B-6 (pyridoxine) may help with mood-related PMS symptoms like irritability, forgetfulness, bloating, and anxiety.
- Ashwagandha: This herb has been studied for its ability to
