Premenstrual Syndrome (PMS)

Premenstrual syndrome (PMS) is a combination of emotional, physical, psychological, and mood disturbances that occur after a woman's ovulation, typically ending with the onset of her menstrual flow. The most common mood-related symptoms are irritability, depression, crying, over sensitivity, and mood swings.

PMS symptoms occur 1 to 2 weeks before your period (menstruation or monthly bleeding) starts. The symptoms usually go away after you start bleeding. PMS can affect menstruating women of any age and the effect is different for each woman. For some people, PMS is just a monthly bother. For others, it may be so severe that it makes it hard to even get through the day. PMS goes away when your monthly periods stop, such as when you get pregnant or go through menopause.

What causes PMS? 

The causes of PMS are not clear, but several factors may be involved. Changes in hormones during the menstrual cycle seem to be an important cause. These changing hormone levels may affect some women more than others. Chemical changes in the brain may also be involved. Stress and emotional problems, such as depression, do not seem to cause PMS, but they may make it worse. Some other possible causes include:
• Low levels of vitamins and minerals
• Eating a lot of salty foods, which may cause you to retain (keep) fluid
• Drinking alcohol and caffeine, which may alter your mood and energy level
What are the symptoms of PMS?
PMS often includes both physical and emotional symptoms, such as:
• Acne/ Swollen or tender breasts/Feeling tired/ Trouble sleeping/Upset stomach, bloating, constipation, or diarrhea/ Headache or backache/ Appetite changes or food cravings/ Joint or muscle pain/ Trouble with concentration or memory/ Tension, irritability, mood swings, or crying spells/ Anxiety or depression/ Symptoms vary from woman to woman.

How you cure PMS 

If your PMS isn’t so bad that you need to see a doctor, some lifestyle changes may help you feel better. Below are some steps you can take that may help ease your symptoms.
• Exercise regularly. Each week, you should get:»» Two hours and 30 minutes of moderate-intensity physical activity;
»» One hour and 15 minutes of vigorous-intens
ity aerobic physical activity; or
»» A combination of moderate and vigorous-intensity activity; and
»» Muscle-strengthening activities on 2 or more days.
• Eat healthy foods, such as fruits, vegetables, and whole grains.
• Avoid salt, sugary foods, caffeine, and alcohol, especially when you’re having PMS symptoms.
• Get enough sleep. Try to get about 8 hours of sleep each night.
• Find healthy ways to cope with stress. Talk to your friends, exercise, or write in a journal. Some women also find yoga, massage, or relaxation therapy helpful.
• Don’t smoke.

Reference: womenshealth.gov