Key Points at a Glance:
- About 25% of women suffer from this
- Symptoms usually appear 10 to 14 days before menstruation
- Lower abdominal pain, mood swings, and headaches are just a few of the symptoms that may occur
- A healthy diet can help
It’s not just menstrual cramps that trouble many women; premenstrual syndrome (PMS) also causes women to suffer from various symptoms every month. Premenstrual symptoms occur in about 25% of women, usually 10 to 14 days before their actual period begins. The symptoms are most severe about five days after progesterone levels peak. The menstrual cycle often leads to physical and emotional fluctuations. Lower abdominal pain, mood swings, breast tenderness, and headaches are just a few of the symptoms that can occur. It is not uncommon for those affected to experience a depressed mood as well.
About one in ten women feels that PMS limits their quality of life. For some, the symptoms are even so severe at times that they need to seek medical treatment. Because of this, PMS is also known to many as “the days before your period,” though the symptoms usually disappear by the second day after menstruation begins.
How can PMS symptoms be relieved?
Premenstrual symptoms are not the same every month; they vary and can differ in intensity from one cycle to the next. But how can premenstrual symptoms be alleviated or managed? There are already several methods available to treat many of the symptoms that occur.
Here, we'd like to share what we consider to be the most important tips:
- Simple lifestyle changes can already lead to initial improvements: getting enough sleep, doing relaxation exercises, eating a healthy diet, and getting enough exercise or playing sports can help alleviate PMS symptoms.
- Herbal remedies: Monk's pepper, for example, is a recognized medicinal herb and is known for alleviating PMS symptoms.
- Getting enough calcium, magnesium, vitamin D, and vitamin B6 can have a positive effect on PMS.
- Acupuncture and reflexology can sometimes help alleviate PMS symptoms to some extent.
If you wish to treat your premenstrual symptoms with medication, it is essential that you always discuss and evaluate this with a specialist.
PMS can get even worse
Unfortunately, there are again several factors that can worsen PMS symptoms. Among other things, caffeine, nicotine, too much stress, or too little sleep can contribute to a worsening of symptoms. Therefore, be sure to keep these factors under control.
