Do you feel bloated, irritable, or extra hungry right before your period? Maybe you experience cramping or crying spells. If these symptoms are familiar and appear month after month, you may have premenstrual syndrome (PMS).
For most women, the symptoms of PMS are uncomfortable yet manageable. But after a while, many women find their monthly cramping intensifies or their cravings rev out of control. If you’re among them, you’re likely frustrated and seeking answers.
There are a number of reasons why PMS symptoms worsen — fortunately, there are a number of ways you can ease them. Read on to learn why you may be experiencing worsening PMS symptoms all of a sudden as well as some natural remedies that can help with symptoms of PMS.
What Is PMS?
Premenstrual syndrome, or PMS, is a combination of physical, emotional, and/or behavioral symptoms experienced by most women in the days or weeks prior to their period. These symptoms can vary widely in duration and intensity, ranging from brief and mild to protracted and severe.
What Are Common Symptoms of PMS?
The sharp drop in hormones that follows ovulation can impose a wide range of physical and emotional costs. Some of the most common symptoms of PMS include:
For some women, PMS can start up to five days before their period. In most cases, the symptoms stop once menstruation begins and hormone levels start rising again.
Not all women experience PMS, and not all cases of PMS can be self-diagnosed. If you are experiencing symptoms that interfere with your daily life, consult a healthcare professional for evaluation and guidance.
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Does PMS Get Worse With Age?
PMS strikes as many as three in four women at some point in their lives. Usually, the symptoms are mild, but they can compound with age. So, if you experience worsening PMS symptoms all of a sudden, know that women in their 30s are more likely to do so, but it’s still important to consult a healthcare professional for evaluation and guidance.
PMS and perimenopause
Symptoms of PMS also tend to get worse during the transition to menopause — known as perimenopause — thanks to the wide fluctuations of hormones, says Maureen Whelihan, M.D., a board-certified obstetrician-gynecologist with Elite GYN Care in Greenacres, Florida. Perimenopause usually starts when you reach your mid-40s and can last up to 10 years.
You’re more likely to see a surge in PMS symptoms during perimenopause if you’re already sensitive to mood changes during your menstrual cycle. But even women who have encountered only mild symptoms — or who’ve never had PMS before — may experience it once they reach the transition to menopause, Dr. Whelihan says.
PMS and birth control
Research shows that women who use hormonal birth control may also be more likely to experience PMS, with their odds increasing over time. However, other research finds that combination birth control pills that contain both estrogen and progesterone or the hormone drospirenone may actually help with PMS symptoms.
Natural Remedies for PMS
The good news is, you don’t have to suffer from PMS month after month. Mild to moderate symptoms may be eased through lifestyle changes that can boost your physical, hormonal, and mental health.
For those whose symptoms are severe, it’s best to consult a healthcare provider for more aggressive treatment options. For everyone else, here’s how you can help reduce PMS symptoms naturally through healthy eating and activity.
Strength and cardio exercise
Regular physical activity is a non-negotiable part of your PMS action plan. Movement helps lower stress and boost mood, which can help tame PMS symptoms like tension, physical discomfort, irritability, fatigue, bloating, anxious feelings, and sadness.
And a recent study found no significant difference between the positive effects of strength training versus aerobic exercise on PMS symptoms like pain, concentration, water retention, and negative affect, making them co-equal contributors to help alleviate many symptoms of PMS.
Exercise also helps shrink bloating by helping decrease hormones that cause water retention while stimulating the release of feel-good brain chemicals that help reduce pain.
If you need to take it easy
Of course, you might not be up for your usual workout if your symptoms include cramping, gassiness, or muscle aches. Aim for some form of movement anyway, even on days you’d rather not.
“Even gentler forms of exercise like walking can help manage PMS symptoms,” says Roshni Patel, DO, a board-certified obstetrician-gynecologist at HerMD in Millburn, New Jersey.
Other gentle activities to consider when you’re PMS-ing include:
Aim to meet the physical activity guidelines set by the Centers for Disease Control and Prevention (CDC). That means getting at least 150 minutes of moderate-intensity aerobic exercise and two full-body strength sessions per week.
Eating the right foods
Alleviating PMS symptoms can often be as simple as watching what food you put on your plate. Eating a nutritious, balanced diet throughout the month is a great way to help reduce PMS symptoms (or at least ease their severity).
Research indicates that some of the best foods for PMS are fresh and unprocessed. Here are some examples of foods that may help with PMS symptoms:
– Fatty fish such as salmon, mackerel, tuna, herring, and sardines
– Nuts and seeds like walnuts, cashews, pumpkin seeds, and flax
– Dairy products including Greek yogurt and cottage cheese
– Whole grains such as oats, barley, quinoa, wild rice, and farro
– Lean meats like chicken breast, white fish, and pork loin
– Fruits and vegetables such as leafy greens, berries, and avocado
Foods high in omega-3 fatty acids may help with PMS symptoms related to inflammation, while calcium-rich foods can help ease mood-related symptoms like irritability.
On the other hand, it’s best to avoid foods that are high in sugar or starch, as well as alcohol and salty, high-fat foods, as they can worsen PMS symptoms.
In addition to a healthy diet, certain dietary supplements like calcium, vitamin D, omega-3s, magnesium, chromium, vitamin B-6, ashwagandha, and rhodiola rosea may also help with PMS symptoms.
Stress management techniques, such as meditation, massage therapy, breathing exercises, warm baths, and spending time outdoors, can also be beneficial for managing PMS symptoms by reducing cortisol levels.
Finally, prioritizing quality sleep by establishing good sleep habits like exposure to natural light in the morning, maintaining a consistent sleep schedule, avoiding caffeine before bedtime, creating a dark, cool, and quiet sleep environment, and turning off screens before bed can help combat PMS-related insomnia and mood drops. The Belle Vitale program is a comprehensive 12-week plan that addresses hormone health, including PMS, through nutrition, supplements, exercise, and stress management techniques. Please rewrite the statement for me to review. Can you please rewrite the following sentence?