Premenstrual Syndrome — understanding symptoms and effective management strategies.
Premenstrual Syndrome affects up to 75% of menstruating women. Symptoms occur in the luteal phase (after ovulation, before your period) and typically resolve once menstruation begins. PMS involves physical, emotional and behavioural symptoms.
Physical: bloating, breast tenderness, headaches, fatigue, food cravings, acne. Emotional: irritability, mood swings, anxiety, depression, tearfulness, difficulty concentrating. Symptoms range from mild to severe.
PMS is linked to the natural hormone fluctuations of the menstrual cycle, particularly sensitivity to progesterone changes. Neurotransmitters like serotonin also play a role. Calcium and magnesium deficiency, stress and poor diet can worsen symptoms.
Lifestyle: regular exercise, stress reduction (yoga, meditation), adequate sleep, balanced diet (reduce salt, sugar, caffeine; increase complex carbs). Supplements: calcium (1,200mg/day), magnesium, vitamin B6, evening primrose oil. Medical: hormonal contraception, SSRIs for severe cases.