Many people experience emotional and physical symptoms before they get their period. This is known as ‘PMS’. Common symptoms include cramps, irritability, bloating, pimples and tiredness.
Learn more about PMS, including the symptoms, causes, management options and when to see your doctor.
You may experience physical and emotional symptoms about one week before your period. This is called ‘premenstrual syndrome’ or ‘PMS’.
Most women have one or two symptoms that can be easily managed. Symptoms usually stop after your period starts.
PMS symptoms can be worse in teenage years and in the lead-up to menopause (perimenopause), which may be due to changing hormone levels.
PMS is different to premenstrual dysphoric disorder (PMDD), which is a condition that causes severe emotional and psychological distress.
Everyone is different. Some people have no symptoms and others experience emotional and physical symptoms every month. Symptoms can also vary from one cycle to the next.
Common emotional symptoms include:
Common physical symptoms include:
You may also experience:
It’s not clear why some people have PMS. It may be associated with the hormone progesterone interacting with certain chemicals in the brain. Other factors can influence symptoms, including stress levels, physical and emotional health and lifestyle.
There are many ways to manage PMS symptoms.
A healthy lifestyle can help reduce PMS symptoms.
Physical activity increases 'feel-good' hormones (endorphins), which help you feel more relaxed. Aim to do 30 minutes of moderate-intensity activity most days, even if you don’t feel like it. For example, go for a brisk walk.
You can reduce stress levels by taking time to relax and do things you enjoy. You can also try different relaxation techniques such as yoga and meditation.
Quality sleep can also help to reduce stress.
Eat a well-balanced diet, including plenty of vegetables, fruit, protein and whole grains. Also, drink lots of water (up to 2 litres each day) and cut back on sugary, caffeinated and alcoholic drinks.
If you smoke, try to quit. For help, call Quitline on 13 7848 or visit www.quit.org.au
Natural therapies are part of a broad range of complementary and alternative medicines and therapies (CAM). Natural therapies include supplements (vitamins, minerals and fish oils), herbal medicine (tea, tablets and liquids) and nutrition. CAM also includes things like relaxation, mindfulness, meditation, aromatherapy, acupuncture and yoga.
Many people use complementary therapies such as acupuncture, naturopathy and herbs to relieve emotional and physical symptoms of PMS. But more research is needed to understand the effectiveness of these therapies.
Common supplements used to treat PMS symptoms include:
Tell your doctor if you take any supplements, as they can affect other medicines.
Hormonal treatments (e.g. the Pill) suppress ovulation and reduce hormone levels during your menstrual cycle, which can help with symptoms.
Some medicines may help reduce PMS symptoms. For example, certain antidepressants and anti-inflammatories. Ask your doctor for more information.
If you have tender, painful breasts before your period, try wearing a soft cotton or bamboo bra on those days.
Many people find using a heat pack on their belly or lower back eases cramping pain. You could also try relaxing in a warm bath.
It's not normal to have premenstrual symptoms that stop you from doing everyday activities. If you experience severe symptoms, see your doctor. They will investigate possible causes and recommend treatments that will help relieve symptoms.
This content has been reviewed by a group of medical subject matter experts, in accordance with Jean Hailes policy.
© Jean Hailes Foundation. All rights reserved. This publication may not be reproduced in whole or in part by any means without written permission of the copyright owner. Contact: licensing@jeanhailes.org.au
