Premenstrual Syndrome

PMS often includes both physical and emotional changes. Common physical changes are:

• Headaches
• Fatigue and trouble sleeping
• Bloating
• Constipation or diarrhea
• Breast tenderness and swelling
• Appetite changes including food cravings

Common emotional changes are:

• Irritability or tension
• Mood swings
• Anxiety or depression
• Trouble concentrating

PMS is not the same for all women. Many women experience mild, manageable changes. Other women have more severe symptoms and their day-to-day lives are affected. Many women notice that their PMS symptoms are worse if they have other stressful situations in their lives.

If you experience unpleasant changes, there are some things you can try to help relieve or manage the symptoms. The first thing to do is to get more information about PMS. Share this information with the people in your life who might be helped by knowing what your premenstrual time is like for you. Talking about how you feel might make the people close to you more supportive and understanding.

If you think you have PMS you may want to keep a chart of your menstrual cycle for at least two to three months. Be sure to make an entry for each day, including when your period starts and ends. Note the symptoms you experience, when they occur in your cycle, and how severe the symptoms are. This could help you to plan for how you may feel. The chart could also help your doctor understand what you are experiencing.

Lifestyle changes may help you feel better and cope with symptoms. Regular physical activity such as brisk walking, cycling or swimming can improve your health and sense of well-being. Adequate sleep and relaxation exercises are helpful in reducing stress. Try to eat more healthy foods such as fruits, vegetables and whole grains, and foods that are rich in calcium. Try to use less caffeine, sugar, salt and alcohol.

Be sure that you are getting enough vitamins and minerals and if necessary consider taking a multivitamin every day. A daily calcium supplement may also be helpful. Check with your doctor or pharmacist about the amount they recommend.

If changes in diet, exercise and stress management do not improve your PMS and the symptoms are seriously affecting your daily activities, get advice from your health-care provider.

PMS is very common. When you find ways to handle the symptoms, you will feel better both emotionally and physically.