For many women, the days leading up to their period can feel like a monthly rollercoaster – a wild ride of mood swings, cravings, bloating and general discomfort. If this sounds familiar, then you may be experiencing Premenstrual Syndrome, or PMS. But what exactly is it, how do you know if you have it, and more importantly, what can we do to ease frustrating symptoms from the comfort of our own home? Let’s dive in…
What Is PMS?
PMS is a cluster of physical and emotional symptoms that occur up to two weeks before a woman’s menstrual period. While the exact cause isn’t fully understood, it’s believed to be linked to the fluctuating levels of hormones, estrogen and progesterone, during the menstrual cycle, which can affect brain chemicals such as serotonin.
It’s important to remember that PMS isn’t all in your head; it’s a real and often disruptive condition that negatively affects a significant number of women who suffer in silence.
How Do You Know If You Have PMS?
The tricky thing about PMS is that its symptoms can vary widely from person to person, and even from cycle to cycle. However, there are some common hallmarks to look out for. The key indicator is that these symptoms consistently appear in the luteal phase of your cycle -after ovulation and before your period starts- and typically disappear once your period begins or shortly thereafter.
Emotional/Behavioural Symptoms Of PMS:
- Mood swings: Feeling irritable, anxious, sad or suddenly tearful
- Irritability or anger: Snapping more easily than usual
- Depressed mood: Feeling down, hopeless, or losing interest in activities that you usually enjoy
- Anxiety: Feeling tense, restless or on edge
- Crying spells: Sudden and unexplained bouts of crying
- Changes in appetite: Cravings for specific foods -often sweet or salty- or increased appetite
- Sleep problems: Insomnia or increased need for sleep
- Social withdrawal: Wanting to be alone more than usual
- Difficulty concentrating
Physical Symptoms Of PMS:
- Bloating: Feeling swollen in the abdomen
- Breast tenderness and swelling: Breasts may feel sore or heavy
- Headaches: Often tension headaches or migraines
- Fatigue: Feeling unusually tired or sluggish
- Aches and pains: Muscle aches or joint pain
- Acne flare-ups
- Constipation or diarrhoea
If you consistently experience a combination of these symptoms in the week or two leading up to your period, and they resolve once your period starts, it’s highly likely that you’re dealing with PMS. Keeping a symptom diary for a few cycles can be incredibly helpful in identifying these patterns so that we can know what to expect and when in our cycle.
Steps To Relieve PMS Symptoms At Home
While PMS can be a nuisance, there’s a lot that we can do to manage and relieve symptoms naturally. Here are some effective home remedies and lifestyle adjustments that you may wish to consider making:
- Nourish Your Body with Food:
- Eat a balanced diet: Focus on whole, unprocessed foods. Lots of fruits, vegetables, lean protein and whole grains.
- Reduce salt intake: This can help with bloating and fluid retention.
- Limit caffeine and alcohol: These can worsen mood swings, anxiety, and sleep problems.
- Increase calcium and magnesium: Leafy greens, nuts and seeds are good sources.
- Opt for complex carbohydrates: These can help stabilise blood sugar and mood, oats, brown rice and whole-grain bread.
- Boost B vitamins: Found in whole grains, B vitamins are crucial for energy and mood regulation.
- Get Moving:
- Regular exercise: Even moderate activity like brisk walking, cycling, or swimming can significantly improve the mood, reduce fatigue and ease bloating. Aim for at least 30 minutes of exercise most days of the week.
- Yoga and stretching: These can help with physical tension and promote relaxation.
- Prioritise Sleep:
- Aim for 7-9 hours of quality sleep per night: Establish a regular sleep schedule, even on weekends.
- Create a relaxing bedtime routine: Take a warm bath, read a book or listen to calming music. Avoid screens before bed.
- Manage Stress:
- Practice relaxation techniques: Deep breathing exercises, meditation, and mindfulness can help calm your nervous system and reduce anxiety and irritability.
- Spend time in nature: Getting outdoors can be incredibly restorative.
- Engage in hobbies you enjoy: Doing things that bring you joy can be a powerful stress reliever.
- Consider Supplements:
- Calcium and Magnesium: As mentioned, these can be beneficial.
- Vitamin B6: Some women find relief with B6.
- Evening Primrose Oil: Contains gamma-linolenic acid (GLA), which may help with breast tenderness.
- Chasteberry (Vitex agnus-castus): An herbal remedy often used for PMS symptoms, particularly breast pain and mood swings.
- Heat Therapy:
- Warm baths or heating pads: Can help soothe cramps and muscle aches.
- Limit “Bad” Habits:
- Quit smoking: Smoking can worsen many PMS symptoms.
Dr Vegan PMS Hero
A brand that I personally love for PMS support is Dr Vegan and their PMS Hero capsules. Each pouch contains 60 capsules, a one month supply, with a two-per-day dosage which can be taken either together or spaced apart. These easy to swallow capsules help to provide energy, support muscles and mental performance and nurture the hair, skin and nails.
Their advanced formula of scientifically studied botanicals, vitamins and minerals supports and helps to relieve the common symptoms of PMS including cramps, breast tenderness, bloating, mood swings and irritability by balancing hormones for a better mood, body and mind every day throughout each cycle.
Vegan and vegetarian friendly, they are also allergen-free, gluten-free, dairy-free, lactose-free, free from allergens, non-GMO, halal, kosher and kind to the stomach with high quality ingredients including Shatavari, Dong Quai, Bromelain, Chaste Tree, Folate and B Vitamins, helping women to thrive before, during and after a period.
These PMS Hero capsules can be taken a few days before the onset of PMS, as well as each day throughout a cycle. Sympathetic to mood swings, irritability, cramps and breast tenderness, this supplement blend also supports the mood and metabolism whilst fighting fatigue. Women report within the first week or use, breast tenderness reduces as energy levels rise. By week two there is less bloating and gas as cramps and cravings reduce.
By a month of use, mental clarity, mood and focus improves as tress levels balance and constipation lessens. Within two months weight management and appetite control align as joint and back discomfort ease. And from two months of use onwards, hormones regulate, periods may become lighter and more regular as hormonal acne reduces.
Don’t let PMS dictate your life. By understanding our bodies and implementing these simple at home strategies, we can take control and find greater comfort and balance throughout our cycle. We’ve got this ladies!
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