Common Symptoms

Irritability, mood swings, anxiety and depression 

Bloating, breast tenderness, and headaches

Fatigue, sleep disturbances, sociak withdrawal, changes in appetite and food cravings

Acne flare-ups, muscle pain and joint pain

Constipation or diarrhoea 

These symptoms can range from very mild to intense.

The symptoms normally dissappear within 4 days.

However, in some rare cases the symptoms may become too intense, recurring every month. This condition is known as Premenstrual Dysphoric Disorder (PMDD)

What causes PMS is not very specific but the folowing factors contribute to its occurrence: 

  • Hormonal fluctuations.
  • Chemical changes in the brain such as fluctuations in serotonin levels.
  • Depression.

Relief Strategies

Pain medications: NSAIDs such as Ibuprofen or Naproxen can help manage cramps and headaches.

Diuretics such as Spironolactone can help manage bloating and swelling.

Healthy Diet: Eat small, frequent meals rich in whole grains, fruits, and vegetables to manage bloating and mood swings. Reduce salt, sugar, and avoid  caffeine and alcohol intake during this time.

Exercise: Regular physical activity like walking, yoga, swimming helps reduce fatigue, improves mood, and eases cramps.

Hydration: Drink plenty of water to combat bloating and dehydration.

Stress Management: Practice relaxation techniques such as deep breathing, meditation, or journaling to manage anxiety and irritability.

Ensure adequate restful sleep to reduce fatigue and mood disturbances.

Choose foods rich in calcium or utilize supplements if you can not tolerate dairy products. Also magnesium, and vitamin B6 may help alleviate symptoms; consult a doctor before use.

Herbal remedies such as ginger, primrose oil, cinnamon and turmeric have been reported to relieve pms symptoms.

Always consult your doctor on the best way to manage your  pms symptoms.