Let’s Fight With Premenstrual Syndrome (PMS)

Premenstrual syndrome

Premenstrual syndrome is a broader set of diseases that you might face before the start of your period. PMS includes different kinds of physical and emotional disorders that you experience a week or two before your menstruation. Let’s dive deep into PMS to know the symptoms, causes, diagnosis, and reasons for it.

Premenstrual syndrome

Although somehow irregular periods are considered normal and period pain is also bearable but PMS, my dear is not healthy at all. If we are girls, it doesn’t mean we have to face and bear all these things, including pains, physical and emotional disturbance.

My experience with PMS

A few months ago, I was facing severe emotional disturbances. I always felt depressed and wanted to cry even on smaller things. It disturbed my routine activities, as well. And when that phase of depression passed, I think that why I have these adequate mood swings and here premenstrual syndrome comes.

Today’s article is my personal favorite because I wanted to write about it when I was facing similar situations. And no one understands that I have an issue seriously; that’s why I put all my efforts in writing this article for you because I want you to fight with PMS.

Not only women who have premenstrual syndrome suffered from it, but others who love her also suffered from it. So if you are reading this and you are a mother or a father, a sister or a brother, a husband or a bf, please take care of her because she needs you beside her in this condition.

Read this complete article because it is worth reading, and I am going to share about premenstrual syndrome, its causes, symptoms, diagnose, treatment, and home remedies to fight with it.

Premenstrual Syndrome

Premenstrual syndrome is not a disease itself; instead, it is a collection of various physical and emotional disorders that begin before one or two weeks of menstruation.

The period itself is an adorable thing as it indicates that you can bring a life into this world. It is a particular time of the month when you bleed and experience different symptoms attached to it.

As I told you about the stages of the menstrual cycle, a woman is more likely to have the symptoms of PMS in the luteal phase of the menstrual cycle.

Symptoms of premenstrual syndrome generally start five to 11 days off before your period and vanish when menstruation begins.

In PMS, your emotions, moods, and physical health are affected. It is a prevalent condition among women during childbearing age.

If you are facing major changes in your health and mood before your period then you are not alone. Among 8 out of 10 women experience symptoms of it before the arrival of their period.

The reality of Premenstrual Syndrome

In easy words, basically, these are the signs that indicate your period is on the way.

Some of us experience very mild symptoms, whether, in some, it goes severe that interfere with daily activities.

If you experience some changes in your mood, behavior, or physical health, it might be PMS.

But there is no need to worry because several ways exist to treat it. You can prevent it by changing your lifestyle or diet habits.

A fun fact that I come to know while doing research on PMS is that a graphic designer in the US named Parker Jones has designed three packagings of icecream for women undergoing PMS.

These packages are labeled with three different feelings of women at their particular time of the month.

Symptoms Of Premenstrual Syndrome

PMS covers physical as well as emotional signs and symptoms. Let’s have a look at those signs that indicate that you are going through Premenstrual Syndrome.

The first and foremost sign that I consider is that it always starts a week or two before your period and ends when menstruation begins.

If it begins during or after your period, it is a warning that it is not PMS.

In some women, PMS symptoms go worse, which results in PMDD. It is an acute form of premenstrual syndrome.

I will tell you about PMDD and premenstrual symptoms associated with it in some other article.

The signs vary from woman to woman, and it changes with your age. Most women are likely to have PMS in their late 20’s or late 30’s.

Physical Symptoms

  • Nausea
  • Fatigue
  • Headache
  • Muscle or joint pain
  • Bloating
  • Tender breasts
  • Weight gain
  • Alcohol chauvinism
  • Premenstrual migraine
  • Acne
  • Diarrhea/ constipation
  • Bosom daintiness
  • Cramps

Behavioral Or Emotional Symptoms

  • Change in sex drive
  • Depression
  • Anxiety
  • Food cravings
  • Loneliness
  • Discouraged mindset
  • Anger or irritability
  • Week memory
  • Crying incantations
  • Changes in hunger pattern
  • Insomnia/  difficulty in falling asleep
  • Lack of concentration
  • Sound or light sensitiveness
  • Emotional outbreaks

Causes Behind PMS

A woman’s menstrual cycle is about 28 days and during the second phase of the menstrual cycle due to the changes in hormones such as estrogen and progesterone,  

Our darling hormones play all the roles in menstruation and the related procedures. Sex hormones in women might be the reason for the symptoms of PMS, but the exact reason is still unknown.

Increase In Sex Hormones

After the onset of puberty, the sex hormones of women estrogen and progesterone continue to increase in your body and An increase in these hormones causes irritability, mood swings, and anxiety symptoms.

My periods are on the way too. That’s why I’m experiencing mood disorders these days, and also, there is a significant change in sex drive.

Some want more sex in PMS, while some others do not want sex in this condition.

A Decrease In Serotonin

Serotonin is a chemical that is present in our brain and gut. Serotonin affects your thoughts, moods, and emotions and a result of this reduction in Serotonin causes symptoms of PMS.

Stress Or Depression

Depression can also cause some symptoms of Premenstrual Syndrome. Research shows that women who have diagnosed depression are more likely to develop PMS. Actually, stress or depression may worsen the symptoms of it.

Factors That Increase The Risk Of Premenstrual Syndrome

There are some other risk factors due to which you may experience the symptoms of PMS

  • You have a previous history of depression.
  • You have a family history of premenstrual syndrome
  • You have Emotional shock
  • You have Physical injury
  • You have Domestic violence
  • You have an account of mood disorders

Medical Disorders Associated With PMS

Some medical disorders are also associated with PMS, but it doesn’t mean that if you have premenstrual syndrome, then you will definitely have these disorders.

You can say that if you have these disorders, then there are more chances that you will suffer from PMS.

  • Dysmenorrhea
  • Anxiety syndromes
  • Key depressive disorders
  • Schizophrenia
  • Periodic affective disorders

When to see your doctor

PMS symptoms are mild to moderate, but severity varies in different women. If you experience mild symptoms, then you can get rid of them by changing your lifestyle and taking some pain relievers. Home remedies also help you in these days.

But if PMS started interrupting your daily activities and did not vanish when your period begins, then something is alarming about them.

Also, if PMS symptoms can not be treated with lifestyle changes or medications, then its time to consult your physician. Your gynecologist will recommend you some specific drugs.

Diagnosis of PMS

A proper way is not present for the determination of PMS. Still, the more possible way to diagnose it is that your health care provider will examine your predictable premenstrual pattern and note each and everything you told her about the signs and symptoms you are experiencing.

The best approach to make a predictable premenstrual pattern is to mark the date on the calendar when you start experiencing signs of PMS and also mark the date when these signs disappear. Also, mark the starting and ending day of your menstruation.

Mark your menstrual cycle; also, mark the days between your ovulation and menses and write the symptoms in the diary that you experience within these days.

Your doctors will also ask for any premenstrual syndrome and depression history in your family to confirm whether it is PMS or some other problem.

Some other diseases having symptoms similar to PMS are:

  • Hypothyroidism
  • Pregnancy
  • IBS

Tests For Diagnosis

Tests that might be performed for the determination of PMS include:

  • Thyroid hormone test- to check the proper working of the thyroid gland
  • Pelvic exam-check for any gynecological problem
  • Pregnancy test- to check the possible pregnancy
  • Mood screening test- to check the underlying reason for mood swings

There are some other causes that simulator PMS and your doctor must exclude those reasons:

  • irritable bowel syndrome (IBS)
  • Endometriosis
  • Anemia
  • chronic fatigue syndrome
  • rheumatologic diseases
  • thyroid disease

Before Going to the Doctor

My advice to you is that make complete notes about what you are experiencing before going to the doctor. Write down all the symptoms include even those that you think unrelated. Also, make a list of all the medications that you used or currently using for the treatment of any other disease. This list should include the names of all the vitamins and supplements that you are taking.

Make Notes

Make notes of some basic questions that you should ask your doctor about premenstrual syndrome. Your doctor will also ask you it about any family history in it or depression, so prepare yourself before going to the doctor.

Share everything with your doctor, and don’t hesitate to ask questions related to your health because health is the foremost thing that matters.

Treatment of PMS

During my research, I found that as the severity of the symptoms varies, treatment of it also varies.

If you are facing mild to moderate symptoms, then they will be overcome by changing lifestyle and through home remedies.

But if you have severe symptoms that interrupt your daily activities, then your doctor will prescribe some medications depending upon your condition.

Some common medications used to relieve the symptoms of PMS include:

  • Antidepressants
  • Hormonal medications
  • Substitute medicines
  • Nonsteroidal anti-inflammatory drugs (NSAIDs)


Depression is a crucial reason due to which you can experience symptoms of PMS like anxiety, social withdrawal, loneliness. So some antidepressants might be prescribed to you to overcome this depression and stress.

Antidepressants like sertraline and fluoxetine are used. These medications are used daily, but mostly you should use these medications two weeks before menstruation.

Side effects

Side effects like weakness and nausea are associated with the use of antidepressants.

Substitute medicines

Other medications such as saffron, soy, Evening primrose oil, chaste berry, vitamin E, vitamin B6, and St. John’s wort might also be helpful in PMS. But I want to concert with your doctor before taking these.

Hormonal medications

As all the signs and symptoms we experience are due to our darling hormones, that’s why the balance of hormones should be achieved to get rid of problems associated with menstruation.

Hormonal changes occur during puberty, menstruation, pregnancy, and menopause so on. These hormonal changes cause mood swings, anxiety, insomnia, irritability, and many others.

So to deal with alterations in hormones, hormonal medications such as Progesterone support, Gonadotropin-releasing hormone agonists, Hormonal contraception, combined oral contraceptive pill are used. But potential side effects are associated with them.

Nonsteroidal anti-inflammatory drugs (NSAIDs)

I suggest you take NSAIDs before or the onset of your periods. Take Ibuprofen as you experience the first sign of the premenstrual syndrome.

Naproxen also helps in cramps and breast discomfort.

Home remedies to relieve PMS

If you have read my previous articles, then you know how much I love home remedies to treat any problem. Home remedies have my heart; I don’t have any fear of side effect while trying any home remedy. Nature loves us, and we love nature too.

Always go for natural remedies whenever you face any problem related to your health. I am sharing following best home remedies to treat premenstrual syndrome.

Eat Less Portion and More Frequent Meals

Eat fewer pieces and more frequent meals. It will help you to reduce bloating. And gives you a sense of fullness.

beautiful woman with acne and scars eats aai smoothie bowl with fruits

Cut the Use of Salty Foods

Your weight can be increased due to fluid retention. That’s why cut the use of salt and salty foods.

Salty Food in Premenstrual syndrome

Eat Fruits, Vegetables, and Whole Grains

East fruits, vegetables, and whole grains as these foods are high in compound carbohydrates.

Eat Fruits and Vegetables in Premenstrual syndrome

Use calcium supplements in Premenstrual Syndrome

Use calcium supplements daily in Premenstrual Syndrome if you aren’t taking diet with high calcium uptake, or you can’t tolerate dairy products.

calcium supplements Premenstrual syndrome

Avoid caffeine

Cutoff caffeine and alcohol from your routine.

Avoid Caffeine in Premenstrual syndrome

Exercise daily

Add 30 mins of exercise in your daily routine to get rid of fatigue and depressed mood. Do cycling, brisk walking, swimming, or other aerobic activities.

Exercise Daily in Premenstrual syndrome


Get maximum sleep. Wake up fresh and energetic.

Sleep in Premenstrual syndrome

Do yoga

Do yoga and massage. It will reduce your stress.

Do Yoga in Premenstrual syndrome

Deep-Breathing Exercises

Deep-breathing exercises help you in headaches, trouble sleeping, or anxiety.

Apply Castor Oil

Make a castor oil pack, apply it on your lower belly and cover it with plastic and put a cup of warm water on it. Relax like this for about 30-40 minutes.

Apply Castor Oil in Premenstrual syndrome

How to Make Castor Oil Pack

To make a castor oil pack, you need 3 layers of cotton wool or cloth, dip it into castor oil so that it becomes moist.

Twig Cold Cabbage To Your Bra

Chill the leaves of cabbage and stick it to your bra. It enables sensitive breasts also it relieves belly ache when positioned on the stomach.

Twig cold cabbage to your bra Premenstrual syndrome

Eat Foods That Manage The Menstrual Symptoms

Foods like green vegetables, meat, milk, beans, and oranges help you to control the menstrual symptoms.

pms,Premenstrual syndrome

Vitamin B Tablets

Take vitamin B tablets.

Drink More Water

Drink as much water as you can. It will accommodate the extra fiber. Moreover, drinking more water will reduce swelling and floating.

Apple Cider Vinegar

Try taking apple cider vinegar before every meal to reduce the effects of PMS.

pms,Premenstrual syndrome

Take Minerals

If you have adverse PMS symptoms, then you are low in minerals. So the intake of calcium and magnesium. Minerals help in reducing headaches, mood swings, and muscle cramps.

Before bedtime takes 1200 mg of calcium, it will help you in getting healthy sleep consequently.

Talk To Your Friends

PMS makes you feel loneliness and can cause social withdrawal. Get your self surrounded by your loved ones, makes you feel good. So talk to your friends, engage in healthy activities will reduce your stress.

Talk in Premenstrual syndrome

Three Things Not to Do in PMS

If you are having the symptoms of premenstrual syndrome, then you should altogether avoid the following items, as these can cause the condition to worsen.


Do Not Take Stress at All

Stress and depression is something which makes PMS worse. Still, I know that when life hits you, then you do not have anything to deal with it. Which causes depression and stress.

But you can reduce stress by laughing. Gossips about your favorite topic with your friends will lessen your depression. Besides these, meditations and exercises will also help you in getting similar results.

Avoid Taking Triggers Food, Sugar, Damaged Fats

Some PMS symptoms are dependent on inflammation, and choosing damage foods can cause inflammation in your body. These symptoms include:

  • Anxiety
  • Headache
  • Depression
  • Mood swings
  • Muscle and joints pain

Do not use Conventional Table Slat

Water retention can cause weight gain in PMS, so do not use traditional table salts as they contain aluminum-based anti-caking agents.

You can use Himalayan pink salt or high-quality sea salt because they do not contain aluminum compounds.


How many days do you get PMS before your period?

You can get symptoms of PMS before five to 11 days of your period. And the symptoms vanish as your menstruation begins.

What causes premenstrual syndrome?

The actual cause of the premenstrual syndrome is still unknown, but researches show that some factors can contribute to PMS. And those factors are:

  • Hormonal imbalance
  • Depression/ stress
  • Changes in the level of serotonin
  • Environmental and psychological factors
  • Emotional or physical trauma

What are the symptoms of the period coming?

The symptoms of period coming may vary from woman to woman, and they also vary with your age. But some common signs indicating menstruation are given below:

  • You have breast tenderness
  • You have acne
  • You are having nausea or vomiting
  • You feel bloating.
  • You are facing cramps
  • You have mood swings
  • There is a change in your digestive system. Either you have constipation or diarrhea.
  • You have a premenstrual headache.

How do I know if it’s PMS or pregnancy?

The early symptoms of pregnancy are similar to PMS. If you missed one or two periods and you are having symptoms like PMS, then you can do a pregnancy test to know if it is PMS or pregnancy.

Is white discharge a sign of period coming?

Yes, white discharge is a sign of period coming. White release in the menstrual cycle indicates the normal functioning of the reproductive system, and it is a usual symptom of menstruation.


PMS is not normal, and if you are a girl and you are menstruating each month, then it is not compulsory that you have to endure all these conditions. You can menstruate without any pain and symptoms associated with premenstrual syndrome.

Recognize changes that are happening in your body, record the pattern of your menstrual cycle and if you experience any alteration in it, then consult to your health care provider immediately because of you worth it.

Having a period is a beautiful thing, and you do not have to take leave from your daily activities during menstruation. Enjoy your day. Go to the spa ?. Get your message, get all your beauty treatments ?.

Take life easily. Do not take the stress. Plan hangouts with your friends ?, and never ever compromise on your health.

I hope you like this effort of mine. Share your best natural remedies you used to treat PMS. Also, share your kind suggestions on which topic I should write. I am waiting for your feedback because, in good friendship, feedback is necessary.

Show some love to your friends and share this article with them because sharing is caring.

Have happy periods ❤

4 thoughts on “Let’s Fight With Premenstrual Syndrome (PMS)”

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