PMS (general)

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Other names for PMS (general)

PMS symptoms
Premenstrual Syndrome
Premenstrual Tension

Synopsis of PMS (general)

Premenstrual Syndrome (PMS) is a collection of physical, emotional, and behavioral symptoms that occur in the luteal phase of the menstrual cycle, typically one to two weeks before menstruation begins. PMS affects up to 75% of menstruating individuals to some degree, with symptoms ranging from mild to disruptive. While the exact cause isn't fully understood, hormonal fluctuations—particularly estrogen and progesterone—are believed to play a central role, often interacting with neurotransmitters like serotonin. PMS symptoms resolve shortly after menstruation begins and return cyclically each month.

Types:

  • PMS-A (anxiety): Mood swings, irritability, and tension

  • PMS-C (cravings): Cravings for sugar or carbohydrates, headaches, fatigue

  • PMS-D (depression): Sadness, low mood, withdrawal

  • PMS-H (hyperhydration): Bloating, breast tenderness, water retention

  • PMDD (Premenstrual Dysphoric Disorder): A more severe, clinically recognized form

Common Causes:

  • Hormonal imbalance during menstrual cycle

  • Low levels of serotonin or altered GABA activity

  • Nutrient deficiencies (magnesium, calcium, B vitamins)

  • High stress or poor sleep patterns

  • Sensitivity to hormonal changes

Severity Causes:

  • High stress or poor adrenal health

  • Diet high in sugar, caffeine, or alcohol

  • Lack of regular exercise

  • Coexisting mental health conditions (e.g., anxiety or depression)

  • Family history of severe PMS or PMDD

When to See a Doctor:

  • Symptoms interfere significantly with daily life or relationships

  • Emotional symptoms such as depression, rage, or hopelessness

  • Physical pain (cramps, headaches) that doesn’t respond to OTC relief

  • Suspected PMDD (marked mood disturbances before menstruation)

  • No improvement with lifestyle changes after several cycles

Natural remedies for PMS (general)

Chaste tree berry (Vitex): Balances progesterone and prolactin levels, reducing breast tenderness, irritability, and other PMS symptoms when taken consistently over several cycles.

Magnesium: Helps regulate mood, reduce cramps, and ease fluid retention. Best taken with vitamin B6 to enhance cellular uptake.

Vitamin B6: Supports neurotransmitter production (serotonin, dopamine) and alleviates mood swings, irritability, and fatigue. Often used in combination with magnesium.

Calcium: Plays a role in muscle and nerve function. Daily calcium supplementation may reduce bloating, mood changes, and food cravings.

Evening primrose oil: Rich in gamma-linolenic acid (GLA), it helps reduce breast pain, irritability, and water retention, particularly in PMS-H types.

Ashwagandha: An adaptogen that balances cortisol and supports hormonal regulation, reducing anxiety, fatigue, and sleep disturbances.

Green tea: A gentle diuretic and antioxidant-rich beverage that supports metabolism, reduces bloating, and boosts mood with mild caffeine and L-theanine.

Chamomile tea: A natural relaxant with antispasmodic properties that soothes cramps, improves sleep, and calms irritability.

Exercise: Regular physical activity improves circulation, boosts mood-enhancing endorphins, and reduces stress, bloating, and fatigue.

Additional Help

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