It's estimated that about 75% of all women experience at least some PMS symptoms, ranging from weight gain and water retention to fatigue and cramping. Fluctuation in hormone levels are generally thought to be the cause of these symptoms and while there's no known cure for PMS, there are a few things you can do to make the days before your period a little easier.
Keep a Diary
Are the symptoms you're experiencing PMS or something else? Weight gain, bloating, headache and back pain are often signs of other health conditions. Keeping a menstrual diary or jotting notes on your calendar can help you better determine if what you're experiencing is actually related to your menstrual cycle.
Start by marking down the first day of your next period and call it Day 1. Count forward from there to the day when you expect your next period and mark it in pencil. When you notice symptoms of PMS, write down the symptom(s) and the severity (use a scale of 1 to 5 for each symptom).
Over the next few months, you should start to see a pattern emerge. Keeping a menstrual diary is a good habit to get into. Should your symptoms grow more severe and/or not respond to any relief measure you take, you'll have a good record to share with your doctor.
Common PMS Symptoms
Women who experience PMS regularly generally report on or more of the following symptoms in the days leading up to the start of their period:
While uncomfortable, these symptoms generally don't interfere with daily activities. For some women however, symptoms may be so severe that they are unable to function normally-what others experience as irritability, these women experience as rage. Symptoms with this level of severity are usually referred to as premenstrual dysphoric disorder or PMDD.
How do you know if you have PMDD or PMS? PMDD symptoms are extreme versions of those associated with PMS, but you'll need to work with your doctor to obtain the correct diagnosis. A critical part of this process is ruling out other disorders or conditions that may not be related to your menstrual cycle (e.g., clinical depression or panic and anxiety disorders). Treatment for PMDD usually takes a three-prong approach: medication, behavioral changes and diet modifications (the FDA has approved three drugs for the treatment of PMDD).
What You Can Do
Change your diet. Sodium contributes to water retention which leads to feelings of being bloated as well as weight gain. Cut back on salt in the week to ten days leading up to your period. Also consider eating smaller, more frequent meals throughout the day to keep your blood sugar levels stable and food cravings under control (focus on lean proteins, fresh fruits and vegetables and complex carbohydrates). Finally, reduce or eliminate caffeine and alcohol from your diet. While both have diuretic properties, caffeine can contribute to insomnia and alcohol is a natural depressant.
Exercise regularly. If you're not getting enough exercise, now's the time to start. Not only does regular exercise contribute to overall good health, the endorphins released during exercise are the body's own natural pain relievers. Headaches, backaches and even cramping may be minimized. Additionally, endorphins make you feel good, so take that irritability to the gym.
Supplements. In addition to eating a well-balanced diet, some vitamins and minerals may also help PMS. Talk to your doctor about whether increasing your intake of calcium, magnesium, iron or a B-complex vitamin is right for your symptom profile.
Drug Store Relief?
Walk into any drug store and you'll see several products formulated to treat premenstrual symptoms. Do they work? Only you can decide. Every woman's body is different and not all drug manufacturers can prove the claims printed on the box. You may find that simple lifestyle changes and anti-inflammatory products like ibuprofen provide you with enough relief.
If you're considering taking natural or herbal remedies for your PMS, be aware that these are neither approved nor regulated by the FDA. The lack of regulation means that the contents of natural remedies can vary from product to product. Before taking any natural or herbal remedies, be sure you research whether any of the ingredients used have drug interactions with medications you're taking.
When in doubt about what you're feeling and how to treat it, consult your doctor. Bring your menstrual diary with you so you can work together to choose the right course of action for your individual symptoms.
 | One of the many symptoms of PMS is headaches. Unfortunately, headaches can make other PMS symptoms feel even worse. Therefore, coping with PMS headaches, as well as other PMS symptoms, is important during this trying time of the month. |
 | Severe PMS symptoms can include intense mood swings, anxiety or depression. |
A natural diuretic can ease discomfort of monthly bloat and you have several effective, natural diuretic options available to you. |
Homeopathy for PMS involves taking single remedies or PMS remedies in combination formula. While several of the PMS-relieving ingredients in homeopathic remedies derived from plants that poisonous, the doses are so minute that the FDA doesn?t require a prescription for their use. |
For most women, premenstrual syndrome, also known as PMS, begins to impact life and daily activities around age 30. While stress plays a significant role in the impact of PMS symptoms, many women are seeking natural and alternative methods for relieving the painful and frustrating monthly symptoms while working to remain healthy in the approach to natural female cycles. |
