5 tips for easing premenstrual symptoms

Do you tend to feel exhausted, bloated or have cravings the week leading up to your period? If so, you could be experiencing premenstrual syndrome (PMS). According to the American College of Obstetricians and Gynecologists, PMS refers to physical and mood changes that can have an impact on daily life and occur during the days before menstruation each month.

While PMS can vary from person to person, it’s estimated that 80 to 90 percent of people who menstruate experience at least one premenstrual symptom, which may come and go over time. About three to eight percent of people who have a period may experience a severe form of PMS called premenstrual dysphoric disorder (PMDD), which can significantly interfere with relationships and functioning at work, school, or home.

Healthcare providers (HCPs) diagnose PMS by looking for a pattern of symptoms that occur for at least three menstrual cycles in a row, begin five days before your period starts, stop at least four days after menstruation begins, and may affect daily activities.      While everyone’s experience is different, the symptoms of PMS tend to occur in a predictable pattern, although they may change in intensity from month to month.

To identify your pattern, it can help to keep a daily diary of your symptoms and note when your period starts and ends for at least two to three months.

Although the exact causes of PMS remain unknown, monthly cyclical changes in the levels of progesterone and estrogen, as well as fluctuations in serotonin (a brain chemical that plays in important role in mood) are thought to contribute. Lifestyle factors such as lack of exercise and eating a diet high in caffeine, sugary foods, and junk foods have also been linked to PMS.  Typical symptoms include cravings (often for sweet or salty foods), mood changes, difficulty concentrating, headaches, fatigue, trouble sleeping, and bloating.

Diana Kumar, MD, an OBGYN in Denver, Colorado, says you should see your HCP if your premenstrual symptoms are affecting your lifestyle. In addition to consulting with your HCP, you can take active steps in your daily life to lessen your symptoms. Here are five typical premenstrual symptoms, and what you can do to feel better.