Introduction to Premenstrual Syndrome (PMS)

Premenstrual Syndrome (PMS) affects many women before their menstrual period. It includes a group of physical and emotional symptoms. Usually, these symptoms appear one to two weeks before a period starts. For some women, PMS can be mild. However, others may find it hard to manage daily life. According to the World Health Organization (WHO), up to 75% of women experience some PMS symptoms. Because PMS is common, understanding it can help you feel more in control.

Common Symptoms of PMS

PMS symptoms can be different for each woman. Still, some symptoms are more common than others. Often, these symptoms go away once the period begins. Here are some signs you might notice:Feeling sad or moodyGetting angry or upset easilyFeeling tired or having low energyHaving trouble sleepingHeadaches or back painBloating or stomach crampsBreast tendernessFood cravings or changes in appetiteTrouble focusing or remembering things

Sometimes, symptoms can be severe. In rare cases, women may have Premenstrual Dysphoric Disorder (PMDD), which is a more serious form of PMS.

Causes and Risk Factors

Doctors are not sure what causes PMS. However, changes in hormone levels during the menstrual cycle play a big role. For example, estrogen and progesterone rise and fall each month. These changes can affect mood and body. Other possible risk factors include:Family history of PMS or depressionHigh stress levelsUnhealthy eating habitsLack of exerciseSmoking or drinking alcohol

Even though these factors may increase your risk, anyone who menstruates can get PMS.

How PMS is Diagnosed

There is no single test for PMS. Instead, doctors look at your symptoms and medical history. Usually, you may be asked to keep a diary of your symptoms for two or three months. This helps your doctor see if your symptoms follow a pattern. Sometimes, tests may be done to rule out other health problems. For example, thyroid issues can cause similar symptoms. If you think you have PMS, talk to your healthcare provider.

Treatment and Management Options

Many women can manage PMS with simple steps. However, some may need medical help. Treatment depends on how severe your symptoms are. Common options include:Over-the-counter pain relievers for cramps or headachesBirth control pills to balance hormonesAntidepressants for mood symptomsSupplements like calcium or vitamin B6 (ask your doctor first)

Because each woman is different, your doctor will help you find the best plan. In some cases, counseling or therapy can also help manage stress and emotions.

Lifestyle Tips for Managing PMS

Healthy habits can make a big difference in PMS symptoms. Here are some tips you can try:Eat a balanced diet with fruits, vegetables, and whole grainsExercise regularly, even a short walk helpsGet enough sleep each nightLimit caffeine, salt, and sugarPractice relaxation, such as deep breathing or yogaAvoid smoking and limit alcohol

Although these steps may not cure PMS, they can make symptoms easier to handle.

Prevention and When to Seek Help

While PMS cannot always be prevented, healthy choices may lower your risk. For instance, regular exercise and a good diet support overall women’s health. However, if your symptoms are severe or affect your daily life, it is important to seek help. You should contact a healthcare provider if:Your symptoms do not improve with home careYou feel very sad or hopelessYou have trouble working or going to school

Early treatment can help you feel better and improve your quality of life.

If you experience severe PMS symptoms, consult a healthcare specialist for personalized advice.