What is PMS?
Premenstrual syndrome (PMS) describes a mix of physical and emotional disturbances that many women experience after ovulation, typically in the one to two weeks before their period begins, and which usually subside once bleeding starts. Unlike period pain (or “dysmenorrhea”), which strikes during menstruation, often as cramps, nausea and lower-back aches, PMS brings on different discomforts, such as bloating, weight gain, mood swings and headaches. Not everyone gets PMS, but it’s extremely widespread, thought to affect over 90 % of women1, so finding strategies to ease it can make that time of the month a bit more bearable.
What causes PMS?
The exact origins of PMS are still unclear, but it’s believed that hormonal fluctuations throughout the menstrual cycle play a significant role2. PMS does not occur without ovulation, nor after menopause3. Other factors that may worsen PMS symptoms include3:
- Stress levels
- Psychological health
- Genetic predisposition
- Low fitness
- Overweight (women with a BMI above 30 are around three times more likely to experience PMS than those at a healthy weight)4
- Smoking4
Physical symptoms
- Abdominal cramps or pain
- Bloating
- Tender or swollen breasts
- Acne or breakouts
- Fluid retention
- Weight gain
- Headaches
- Increased appetite
- Diarrhea or constipation
- Food cravings
- Fatigue
- Disturbed sleep
Emotional symptoms
- Anxiety
- Irritability
- Low mood, sadness or mood swings
- Angry outbursts
- Emotional volatility
- Difficulty concentrating or memory lapses
- Tearfulness
- Reduced coping ability
- Lower self-esteem
- Changes in sex drive (sometimes decreased, occasionally increased)
Do all women experience PMS?
No. Although PMS is very common, especially in women in their 30s1, its presence and severity vary widely. Some women have few or no symptoms, while others may face intense discomfort or PMDD.
How to help manage PMS symptoms
There’s no cure for PMS, but these measures can help reduce its impact:
- Over-the-counter pain relief: Medications such as ibuprofen, paracetamol or naproxen can ease pain and may even lessen bleeding if taken a few days before your period starts4. Always check with your pharmacist that these are suitable for you.
- Supplements: Vitamin B6, calcium and magnesium5 may alleviate certain symptoms, ask your pharmacist which are right for you.
- Hydration: Aim for 1.5–2 L (6–8 glasses) of water daily.
- Nutrition: Eat healthily and cut down on sugar, salt, caffeine and alcohol.
- Sleep: Aim for at least eight hours per night.
- Exercise: Regular activity can ease muscle tension, lower stress and boost endorphins, helping to reduce PMS symptoms6.
- Avoid smoking.
- Use a heat pack or hot water bottle on sore areas (e.g. abdomen or lower back).
- Engage in stress-relief activities: yoga, meditation, massage or reading.
- Track your cycle and symptoms, keeping a PMS diary or using apps like Clue, Period Tracker or Cycles can reveal patterns and help you find what works.