How to Deal With Premenstrual Syndrome

Are you aware of the term PMS? Premenstrual Syndrome (PMS) is the term for the symptoms women may encounter in the weeks preceding their period. The condition defines the physical and emotional changes a woman experiences in the days before her period that make it difficult for her to go about her everyday routines.

Many women have bodily pains, cramps, mood fluctuations, and sometimes constipation and diarrhoea. It is estimated that up to three out of every four menstruation women have had some premenstrual syndrome. Symptoms tend to repeat themselves in a regular sequence.

However, the physical and emotional changes associated with premenstrual syndrome can range from barely perceptible to overwhelming.

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Understanding PMS First

Let’s first understand this syndrome; Every menstruating woman has a menstrual cycle, which is commonly defined as a 28-day cycle divided into four phases that continue until she reaches her menopausal timeline. Each Phase necessitates the production of distinct hormones by a woman’s body, each with its own physical and emotional changes.

Here is the breakdown of the four phases:

Menstrual Phase – 1 to 5 days

Follicular Phase — 6 to 13 days

Ovulation – 14 to 16 Days

Luteal Phase – 16 to 28 Days

PMS is caused by hormonal fluctuations during the luteal phase Women may feel weary, grumpy, and off-kilter after ovulation. As you move closer to menstruation, your symptoms will worsen.

What Are the Main Symptoms Of PMS?

Each woman’s symptoms are unique and can change from month to month.

The following are the most prevalent PMS symptoms:

  • fluctuations in mood
  • feeling agitated, nervous, irritable, weariness or difficulty sleeping, bloating, or stomach discomfort
  • breast sensitivity     
  • headaches
  • Spotty skin and greasy hair, as well as changes in appetite and sex desire

How Can You Deal With Pre Menstrual Syndrome?

Whether or not you’re attempting to conceive, your body goes through the same cycle each month to prepare for a pregnancy. Producing the best egg, releasing it, and providing a proper environment for a baby necessitates a rush of hormones such as estrogens and progesterone, followed by a sharp decline. This decline can lead to a reduction in the body’s production of feel-good chemicals like serotonin.

There are several things you can opt to compensate for changing hormonal levels.

1.     Eating Balanced Diet

Cleaning up your diet can help to minimize PMS symptoms dramatically. Consume a diet rich in fruits, vegetables (particularly leafy greens), legumes, whole grains, and healthy fats such as omega-3s and omega-6s. You need to limit your intake of processed foods and saturated fats as they cause bloating.

2.     Getting Enough Sleep

It’s crucial to get more sleep in the days leading up to your period. Dr Animadu advises, “Try to obtain eight hours of sleep if you typically need seven hours per night.” “It’s harder to focus when you’re weary, and you can get agitated more readily.”

3.     Exercising

While it may appear paradoxical, exercising can help prevent PMS. Exercise is not just a proven mood booster but can also help you feel more invigorated. Furthermore, exercise helps to alleviate stress and prevent chronic disease.

4.     Relax Yourself

Relaxation techniques help you feel better mentally and physically while you’re premenstrual or on your period. If you have cramps, using a heating pad, having a warm bath, or even specific essential oils assists tight muscles in relaxing. It is important to identify what works for you and stay with it.


Lastly, consult your healthcare physician if you are still experiencing severe PMS symptoms after implementing the techniques mentioned above. You don’t have to let these issues rule your life. Treatments and lifestyle changes can assist you in reducing or managing the signs and symptoms of premenstrual syndrome.

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