What can I do about my PMS (the Premenstrual Syndrome)?

What can I do about my PMS (the Premenstrual Syndrome)?

PMS can cause both physical and mood changes and can occur from two weeks up to four days after the period starts.

Common mood symptoms of PMS are feeling nervous, anxious or depressed and having angry outbursts. Sleep can be affected and the ability to concentrate can drop and make us feel foggy-minded. Our sex drive also naturally decreases in the second half of the cycle.

Physical symptoms that can often be associated with PMS are bloating, acne, breast tenderness, fatigue, headache and food cravings.

All of these emotional and physical changes are actually normal when they are mild and do not affect our quality of life, as they are due to the natural hormonal fluctuations of the menstrual cycle.

If you wish to reduce the intensity of your PMS symptoms, here are some simple changes in your lifestyle can give you relief from PMS:

1. Cut the intake of sugary foods, salt, fats, caffeine (green tea contains a lot of it!) and

2. Add more fruits and vegetables to your These are rich in vitamins and minerals that are effective in reducing PMS.

3. At least two of your daily meals should have a portion of starchy whole grains, such as oats, brown rice, and rye bread. Wholegrain cereals contain important nutrients and minerals in their shells which are essential for our A long-term low-carb diet depletes your body of nutrients and is known to cause ketosis and PMS symptoms such as fatigue, headaches, fogginess, muscle pain and low sexual desire. If you are following a specific diet, please speak to a certified Nutritionist to assess whether your menu plan is adequate to ensure your health can benefit from it.

4. Mild aerobic physical exercise, such as brisk walking, 30 minutes daily will help reduce fatigue, depression and

5. Relaxation exercises, such as yoga, meditation, mindfulness can relieve anxiety, mood swings and

6. Keep your weight Both being underweight (a BMI around or below to 19) or overweight (a BMI around or above 23) will worsen PMS symptoms.

7. Take between 1000-2000 IU daily of vitamin Vitamin D3 has been shown to reduce anxiety, depression and PMS.

A multimineral supplement is usually helpful to reduce some of the physical and mood symptoms of PMS. Talk to your Pharmacist before taking any herbal supplements, as they may be unsafe and interact with other medications. Evening primrose oil, ginkgo and ginger can be unsafe if taken with blood thinning drugs, and St. John's wort makes the birth control pill less effective. Your Gynaecologist will be able to advise on which products have been demonstrated to be effective and safe for the treatment of PMS.

If you feel your symptoms strongly impact your wellbeing and interfere with your daily activities, your Gynaecologist will be able to help you first of all by ruling out other health conditions that can mimic PMS, such as thyroid disease.

Medical treatment options for severe PMS depend on how severe the symptoms are. The oral contraceptive pill can sometimes reduce some of the cyclic symptoms, but finding the right one can require trying more than one type. Painkillers and antidepressant or anxiety medications can all be used in very specific cases and for short-term treatments, while further assessments are done to investigate pain or severe mood symptoms.

The Premenstrual Dysphoric Disorder (PMDD) 

The Premenstrual Dysphoric Disorder (PMDD) is a severe form of PMS which strongly disrupts women’s daily life, relationships, school and work. If you feel that your PMS symptoms interfere with your life on a monthly basis, speak to your doctor so that these symptoms are investigated and taken care of appropriately.