In the weeks leading up to menstruation, many women can feel a range of physical and emotional changes, which can feel debilitating at times and affect daily life. This experience is sometimes called Premenstrual Syndrome (PMS).
These hormone changes can affect your brain and body during the monthly cycle and result in PMS symptoms that can last until menstruation begins, such as mood disturbances, fatigue, bloating, and irritability.
PMS symptoms are common; while mild for some, others may have difficulties controlling PMS. The aim of this blog was to identify PMS, understand what causes it, and provide some possible routes to relieve your symptoms. We hope to provide some strategies from Vardaan Hospitals to manage PMS symptoms better so that you can start to take control of it each month.
What Exactly Is PMS?
Premenstrual Syndrome (PMS) is a medically recognized condition consisting of a collection of symptoms—physical, emotional, and behavioral—that occur before the onset of menstruation during the luteal phase (typically, 1 to 2 weeks prior).
PMS is attributed to cyclical changes in ovarian hormones, mainly estrogen and progesterone, meaning that chemical mediators in the brain such as serotonin and gamma-amino-butyric acid (GABA) are altered during this period. Hormonal fluctuations during the luteal phase can alter mood regulation, pain sensitivity, appetite, and sleep patterns.
Common symptoms include:
- Mood swings, sadness, or tears
- Feeling irritable or angry
- Feeling tired or weak
- Breast tenderness or pain
- Bloating or feeling heavy
- Headaches or joint pain
- Trouble sleeping
- Food cravings
- Changes in appetite
You may not feel all of these. Every woman is different. But if these symptoms are stopping you from doing daily things, it’s good to take action.
When Does PMS Happen?
PMS occurs 1–2 weeks before your period starts. It usually ends when your period begins. For some women, symptoms ease after 1–2 days. For others, they last until the bleeding stops.
If symptoms are severe and don’t stop, it may be something called PMDD (Premenstrual Dysphoric Disorder). We talk about this more below.
Why Do Women Get PMS?
Doctors still don’t know the full reason. But many things seem to play a role:
1. Hormonal Changes
Before your period, levels of estrogen and progesterone change. These shifts might affect brain chemicals, mood, and emotions.
2. Brain Chemicals
Hormones can also affect serotonin. This is a brain chemical that helps control mood, sleep, and hunger.
3. Genetics
If your mother or sister had PMS, you might too.
4. Lifestyle Habits
Stress, not sleeping well, poor diet, and lack of exercise can make symptoms worse. They don’t cause PMS, but they do affect how bad it feels.
Who Gets PMS and How Common Is It?
PMS is common. About 80% of women have mild PMS. Around 20–30% have strong symptoms that affect daily life. A smaller group (5%) has severe PMS or PMDD that disrupts work, school, or relationships.
It can start at any age after puberty. Most women see it in their 20s to 40s. Some women get better after their first pregnancy or as they get older.
When PMS Becomes PMDD
Premenstrual Dysphoric Disorder (PMDD) is a more severe and chronic form of PMS that usually affects mood and specifically emotional well-being. While PMS can be unpleasant, PMDD can interfere with daily living, normal routine, and even mental health.
Whereas PMS may affect someone mildly or moderately, people affected by PMDD develop severe emotional and psychological symptoms, including:
- Deep despair or feelings of hopelessness
- Sudden or extreme irritability or anger
- Severe anxiety or panic attacks
- Difficulty concentrating or feelings of “mental fog”
- Feeling utterly overwhelmed or that one has lost control
What is the difference between PMS and PMDD?
- Severity: PMS usually has manageable symptoms, while PMDD creates extreme emotional distress.
- Type of symptoms: PMS usually affects people more physically with symptoms such as bloat and cramps, while PMDD focuses more on mental health.
- Impact: PMS can be uncomfortable, but it does not usually stop someone from living life. PMDD often interferes with work, relationships, and daily life.
- Diagnosis: PMDD is classified as a medical diagnosis, and emotional symptoms are categorized as PMDD when the symptoms are experienced at least monthly for a minimum of two menstrual cycles and interfere with normal functioning.
If you or someone you know has extremely severe premenstrual symptoms, please talk to a doctor. There are many treatments, including lifestyle changes, therapy, or medication, which can help.
How to Find Relief for PMS
Good news: You can manage PMS with simple steps. Many women feel better with these tips:
Lifestyle Changes
1. Stay Active
Try to walk, swim, or do mild exercise 30 minutes a day. Exercise helps you feel happier and less stressed.
2. Eat Healthy
Eat whole foods each day:
- Fruits and veggies
- Whole grains
- Lean protein (like beans, chicken, fish)
- Low-fat dairy
Limit salt, sugar, caffeine, and junk food.
3. Sleep Well
Aim for 7–8 hours each night. Better sleep helps mood and energy.
- Drink Water
Water helps with bloating and keeps you hydrated.
5. Try Relaxation Techniques
Yoga, deep breathing, or meditation help reduce stress.
Home Remedies & Supplements
Some women get help from these:
- Calcium (1000 mg/day) may ease cramps and mood swings
- Magnesium (200–400 mg/day) helps with water retention and mood
- Vitamin B6 (50–100 mg/day) can improve mood and reduce tiredness
- Evening Primrose Oil may help with breast tenderness
- Herbal Tea like chamomile can soothe and relax
Always ask your doctor before taking anything. Not all supplements are safe with every medicine.
Medical Treatments
If PMS is severe, talk to your doctor. Options include:
- Birth Control Pills
Hormonal methods of birth control, such as combined oral contraceptives, are frequently utilized for the treatment of PMS. These pills regulate hormone levels – mainly, oestrogen and progesterone – throughout the menstrual cycle. This can stabilise mood, lessen cramping, and regulate and make periods more bearable by inhibiting ovulation, thus, aiding in mitigating the fluctuations of hormones that can contribute to PMS.
- Antidepressants (SSRIs)
Selective Serotonin Reuptake Inhibitors (SSRIs) such as fluoxetine or sertraline are sometimes prescribed at lower doses during the luteal phase (the two weeks leading up to your period). SSRIs operate by increasing serotonin levels in the brain, thereby, treating emotional symptoms surrounding irritability, sadness, anxiety, and mood swings. Some women take SSRIs only during the PMS window, while others may need to take them continuously, depending on the severity of symptoms.
- Hormonal Therapies
If your symptoms are more severe, your doctor may discuss a possible hormonal therapy, with either progesterone or oestrogen, in order to stablise hormonal fluctuations that contribute to PMS. In some rare cases, more invasive therapies may be suggested such as GnRH agonists, that once activated will temporarily shut down your menstrual cycle and reset hormonal rhythms. However, these more invasive treatment options are usually only employed in very severe cases or PMDD, and have possible side effects.
- Therapy and Counselling
Cognitive Behavioural Therapy (CBT) and other forms of counselling can be immensely valuable in addressing the emotional and psychological symptoms of PMS. Therapy can help you recognize patterns in your thoughts and behaviour, deal with stress, improve coping skills and lessen feelings of helplessness that frequently accompany recurring symptoms.
When to See a Doctor
Seek help if:
- PMS stops you from work or daily life
- You feel very sad or anxious
- Your symptoms last through your period
- You think you might have PMDD
- You have severe pain that feels wrong
Think about visiting Vardaan Hospitals for a check-up. They have doctors, counselors, and support for PMS and PMDD.
What Happens at Vardaan Hospitals
Here is how they help:
- Check your cycle and symptoms
- Do any tests you need
- Create a plan just for you
- Suggest lifestyle steps
- Give and watch medicines
- Follow up to see how you feel
The focus is on helping you feel balanced, strong, and in control.
Final Thoughts
PMS happens to a lot of women. But you don’t have to suffer in silence. With the right help, you can reduce the pain and feel better each month.
Simple changes, like eating well, moving regularly, and sleeping enough, can help a lot. Supplements and medicine can also support you.
Remember: You are not alone. PMS is not your fault. And help is available. At Vardaan Hospitals, they are ready to support you with care and understanding.