Making PMS Less Painful

Anyone dealing with Premenstrual syndrome (PMS) dreads the coming bloating, headaches, and moodiness. In fact, these physical and emotional symptoms hold true for about 90% of women suffering from PMS (and most menstruating women experience at least some PMS symptoms). Typically, they appear about two weeks prior to the onset of a period. They can range from mild to severe and will abate once a period starts.

No two women experience PMS symptoms the same way. You may get physical and emotional symptoms, or both, and the type and severity may change with age.

General physical symptoms may include:

  • Breast swelling and tenderness
  • Acne
  • Bloating and weight gain
  • Headache
  • Joint pain
  • Backache
  • Constipation or diarrhea
  • Food cravings

 General emotional symptoms may include:

  • Irritability
  • Mood swings
  • Crying spells
  • Depression
  • Anxiety
  • Sleeping too much or too little
  • Trouble with concentration and memory
  • Less interest in sex

 What Causes PMS?

Research has found that nearly 75% of menstruating women have PMS symptoms at some point in their lives (as noted above), with a majority reporting mild symptoms.

Researchers don’t know exactly what causes PMS, but it’s thought that changes in hormone levels during menstruation may play a role, impacting some women more than others. Related factors may include high levels of stress, a family history of depression, and a personal history of postpartum depression or depression.

As far as diagnosis goes, there is no single test for PMS. Key indicators include symptoms that occur in the five days before your period for at least three menstrual cycles in a row and end within four days after your period starts. Keep track of your symptom dates and frequency and be prepared to discuss them with your doctor, so that an appropriate treatment plan can be developed.

Ways to Relieve PMS Pain

Certainly, there are over-the-counter drugs, like Ibuprofen, Naproxen, and Aspirin, that can help lower the impact of some symptoms. In addition, your doctor may treat you with hormone therapy or antidepressants, depending on the course they feel best for you.

But there are also lifestyle-related steps you can take to control PMS symptoms yourself. Here are some tips that can help:

  • Get enough sleep. Lack of sleep can make depression and anxiety worse. If possible, try to get about eight hours of sleep each night.
  • Eat healthy. Avoid foods and drinks with caffeine, salt, and sugar, especially in the two weeks before your period.  In the two weeks before your period may lessen many PMS symptoms. Learn more about healthy eating for women.
  • Exercise. Get regular aerobic physical activity throughout the month. Exercise can help reduce depression and fatigue.
  • Reduce stress. Find time for outlets like massage, yoga, meditation, and other activities that help you wind down.
  • Don’t smoke. Research has shown that smoking can exacerbate PMS symptoms (and smoking is never a good idea).

Talk to Us

If potential PMS symptoms are keeping you from living the way you want, CT Coastal OB/GYN can help. Together, we can determine the best treatment for you. To schedule an appointment, call us at (203) 562-5181.