PMS (premenstrual syndrome) hits a lot of people the week or two before their period. You might get mood swings, bloating, cramps, tiredness, or trouble sleeping. Those symptoms feel real and can mess with work, sleep and relationships. This guide explains what causes PMS, simple fixes you can try today, and when medicine or a doctor’s help makes sense.
PMS comes from normal monthly hormone shifts — mainly estrogen and progesterone — plus changes in brain chemicals like serotonin. That mix can trigger mood changes (irritability, sadness), physical problems (breast soreness, bloating, headaches), and brain fog or low energy. Symptoms usually start about 5–10 days before bleeding and ease within a few days of the period starting. If symptoms are severe and stop you functioning, that may be PMDD, a stronger form of PMS that needs medical care.
Try these simple fixes first — they help a lot of people. Move a little: 20–30 minutes of brisk walking, cycling or yoga most days eases cramps and improves mood. Sleep matters: aim for a regular sleep schedule and cool, dark room. Diet tweaks help too — cut back on salty, sugary and processed foods in the luteal week to reduce bloating and cravings. Add calcium-rich foods (milk, yogurt, leafy greens) and magnesium (nuts, seeds, whole grains); studies show they can lower cramps and mood swings in some people.
Over-the-counter pain relievers like ibuprofen or naproxen work well for cramps and headaches when used as directed. Heat packs or a hot bath relax the muscles and often reduce pain within minutes. For mood symptoms, try simple stress-reduction: breathing exercises, short walks outside, or a quick phone call to a friend.
If lifestyle changes aren’t enough, there are medication options. Hormonal birth control can stabilize cycles and reduce PMS for many people. Low-dose antidepressants (SSRIs such as fluoxetine or sertraline) are effective for mood and irritability; some people take them daily, others only during the week before their period and feel improvement within days. Your doctor can explain pros and cons and check for interactions with other meds.
Keep a symptoms diary for two or three cycles — note dates, severity, and triggers. That record helps you and your clinician spot patterns and pick the best treatment. If symptoms interfere with work, relationships, sleep or you suspect PMDD (severe depression, panic, or suicidal thoughts tied to your cycle), ask for help quickly. A primary care doctor, gynecologist or mental health provider can guide testing and treatment.
PMS is common but treatable. Small changes often make a big difference, and there are safe medical options when you need them. Track your patterns, try a few practical fixes, and reach out to a clinician if things don’t improve — you don’t have to manage it alone.
Discover practical ways to monitor and make sense of your premenstrual syndrome symptoms. Learn how tracking can reveal patterns in your cycle and help you manage symptoms effectively. Get tips on using digital tools, diary methods, and understanding what your body might be trying to tell you each month. This guide is all about helping you feel more in control and informed about your own health.