What are PMS symptoms?

What are the most common PMS symptoms?

Every person's symptoms are different, and they can change from month to month. Most people who have periods notice some of these at some point:

• Mood swings, feeling irritable, low, anxious or tearful.
• Tiredness or trouble sleeping.
• Bloating, cramps or tummy upset.
• Breast tenderness or swelling.
• Headaches, or joint and muscle aches.
• Spots on your skin or greasy hair.
• Changes in appetite and food cravings.
• Trouble focusing, or a change in sex drive.

When do PMS symptoms start and stop?

Symptoms usually start in the 2 weeks before your period, after ovulation, and can build as your period gets closer. Many people feel them most in the last 5 days.

They usually ease once your period starts and are gone within about 4 days. If you feel low or anxious all month, and only worse before your period, something else may be going on, like depression or anxiety.

What causes PMS?

No one knows exactly. It's likely linked to the rise and fall of hormones like estrogen and progesterone across your cycle. Some people seem more sensitive to these changes than others.

A brain chemical called serotonin, which affects mood, may also play a part, especially in PMDD.

What helps PMS symptoms?

Mild to moderate PMS often gets better with changes to daily habits. ACOG and the NHS suggest:

• Get aerobic exercise, like brisk walking, cycling or swimming, for about 30 minutes most days, all month long.
• Eat smaller meals more often, every 2 to 3 hours, to keep your energy steady.
• Choose whole grains, beans, lentils and calcium-rich foods like yogurt and leafy greens.
• Cut back on salt, sugar, caffeine and alcohol.
• Keep regular sleep times, even on weekends.
• Try yoga, meditation, slow breathing or massage to lower stress.
• Use an over-the-counter pain reliever like ibuprofen for cramps, headaches or sore breasts. Follow the label and check with a pharmacist if you have other conditions.

Do supplements help PMS?

Some supplements, like calcium and magnesium, have been studied for PMS, but the evidence is mixed and many products sold for PMS haven't been tested.

Too much of a supplement, or taking one with certain medicines, can cause harm. Ask your doctor or pharmacist before you start one.

What is the difference between PMS and PMDD?

PMDD (premenstrual dysphoric disorder) happens at the same time in your cycle as PMS, but the symptoms are much stronger. It affects up to 5 in 100 people of reproductive age.

With PMDD, mood symptoms are severe enough to harm work, school or relationships. A doctor looks for at least five symptoms, including at least one mood symptom, such as:

• Deep sadness or hopelessness, or thoughts of suicide.
• Strong irritability or anger that affects other people.
• Tension, anxiety or panic attacks.
• Feeling out of control.
• Losing interest in daily activities and people.

How is PMS diagnosed?

There's no blood test for PMS or PMDD. A doctor looks for a pattern: symptoms in the 5 days before your period, for at least 3 cycles in a row, that ease soon after it starts.

Write down your symptoms and rate them each day for 2 to 3 months, along with your period dates. Your doctor may also check for other causes, like thyroid problems, depression or perimenopause.