Premenstrual syndrome (or PMS) is the combination of physical and emotional symptoms that many women experience after ovulation, in the 1-2 weeks leading up to their period (menstruation) which typically stop once a period begins. PMS is different to period pain (or ‘dysmenorrhea), which occurs during a woman’s period, often experienced as menstrual cramps, nausea and lower back pain. PMS causes different symptoms that may also cause discomfort, including bloating, weight gain, moodiness and headaches.

Not all women experience PMS before their periods, however it is extremely common - it is estimated to affect more than 90% of women. Knowing what you can do to take the edge off PMS might help make that time of the month just a little bit easier.

What causes PMS?

The cause of PMS is unknown, however changes in hormone levels during the menstrual cycle is believed to play a role. PMS does not occur if there is no ovulation, or after menopause². Factors that may contribute to PMS symptoms can include:

Stress levels
Psychological state
Genetics
Poor physical fitness
Being overweight – it is believed women with a BMI over 30 are around three times more likely to experience PMS than those with a normal weight
Smoking

Most women who have periods may experience a number of different physical and emotional PMS symptoms, ranging from mild (around 75% of women) through to severe (20-30%).

Physical symptoms:

Abdominal cramps or pain
Abdominal bloating
Tender and/or swollen breasts
Pimples or skin breakouts
Fluid retention
Weight gain
Headache
Increased appetite
Diarrhea or constipation
Food cravings
Fatigue
Broken sleep

Emotional symptoms

Anxiety
Irritability
Lowered mood, sadness or mood swings
Aggression or angry outbursts
Emotional outbursts
Difficulty concentrating or memory lapses
Tearfulness
Lower coping ability
Lower self-esteem
Lower sex drive, or increased (occasionally)

For some women, symptoms of PMS can be very severe. It is estimated between 3-8% of women who menstruate will experience ‘Premenstrual dysphoric disorder’ (PMDD)¹; an extension of PMS with more severe symptoms that can be debilitating, damage relationships, disrupt work and interrupt daily life. If you believe you experience PMDD, it is recommended you seek advice from your GP on how to help manage this.

Do all women experience PMS?

No. PMS is a very common condition most likely to affect women in their 30s, however not everyone experiences it. PMS affects all women differently, with some women experiencing very mild or no symptoms, to the extreme where some women experience PMDD, with very severe symptoms.

How to help manage PMS symptoms

There isn’t a cure for PMS, however steps can be taken to manage and ease or reduce the symptoms experienced.

Over-the-counter pain relief medication, such as ibuprofen, paracetamol or naproxen. Speak to your pharmacist to ensure these medications are suitable for you. Some women find taking these pain relievers a few days before their period starts may lessen the pain and bleeding experienced during their period.
Supplements, such as vitamin B6, calcium and magnesium may relieve some PMS symptoms and help ensure you’re getting enough of a certain nutrient in your diet. Speak to your pharmacist about the supporting role different supplements play, and which may be right for you
Increase water intake: aim for 1.5-2L (or 6-8 glasses) of water daily
Eat healthy foods and reduce intake of sugar, salt, caffeine, and alcohol
Get plenty of sleep (at least eight hours per night)
Exercise can help relieve tension and stress in muscles, and is believed to increase the level of endorphins (feel-good hormones) which can help reduce PMS symptoms
Avoid smoking
Heat pack or hot water bottle applied to areas of pain (e.g. abdomen or lower back)
Stress-relieving activities: exercise, reading, massage, yoga, or meditation
Keeping a PMS diary and taking detailed notes may help identify patterns and help discover ways to minimise symptoms. There are lots of apps available to help track your menstruation, ovulation and PMS symptoms – e.g. ‘Clue’, ‘Period Tracker’, and ‘Cycles’

How we can help

PMS and menstruation are a very normal part of being a woman, but no one should have to suffer each month without help. At MediADVICE, we are here to support you with expert advice and a range of products that may help in managing the symptoms of PMS. If your symptoms are severe, continue past your period, or don’t seem to get any better, it is recommended you consult with your GP on your particular experience and what treatment options may be right for you

Sources:

*https://www.womenshealth.gov/menstrual-cycle/premenstrual-syndrome

^ https://www.womenshealth.gov/menstrual-cycle/premenstrual-syndrome

1: https://www.betterhealth.vic.gov.au/health/ConditionsAndTreatments/premenstrual-syndrome-pms

2: https://www.jeanhailes.org.au/health-a-z/periods/premenstrual-syndrome-pms#

3 https://www.healthline.com/health/pms-supplements#ginkgo-biloba