PMS has turned into a cultural joke.
Snap at your partner? “Oh, she must be PMS-ing.” Feeling sad? “Her period must be coming.” Make it stop.
Um, hello? We’re human. We’re allowed to be angry, sad, frustrated or anywhere on the endless spectrum of natural emotions. No matter your hormonal state.
So first, make sure you’re actually experiencing PMS (premenstrual syndrome). It’s easiest to pinpoint this if you’re tracking your cycles— ideally, tracking ovulation in addition to your period. If there isn’t a pattern to your symptoms or they aren’t occurring before your period, it might be something else.
If you realize that you are indeed experiencing negative premenstrual symptoms, let’s figure out how you can feel your best!
What are typical PMS symptoms?
Since everybody has a different cycle, symptoms differ from person to person. They might be physical, mental and/or emotional… fun, I know.
MOST menstruating people experience at least one PMS symptom. Intensity varies based on your genetics, stress, nutrient deficiencies, gut health issues and estrogen dominance (which means your PMS could improve with lifestyle changes!).
Please note that typical PMS should be mild enough that you can still live your life. It might be annoying or painful, but it won’t keep you home for days.
Common PMS complaints include:
cramping
bloating
pain in the lower back
appetite changes
stomach upset
acne
headaches or migraines
sleep issues
anxiety
sore breasts
fatigue
low libido
mood changes (anger, irritability)
brain fog
feelin’ the blues
UGH, what a long list. I so hope you don’t check too many boxes. If any or a bunch of these feel like they’re really getting in the way of your life, scroll down to read about premenstrual dysphoric disorder (PMDD).
When do symptoms show up?
True PMS occurs during the luteal phase, typically starting 2-10 days before your period starts. Symptoms will go away at the start of the period.
If you’re constantly feeling symptoms or you notice them at other parts of your cycle, there might be a hormonal or other imbalance going on.
(Psst— If you have PMS symptoms but they occur around ovulation, you might actually have a histamine sensitivity.)
Why do I have PMS?
PMS is a sign that something isn’t functionally optimally in your body. It’s not your fault— you just have to figure out the triggers!
Research doesn’t point to an exact cause of PMS, but it’s clear that factors contribute to it:
Genetics (thanks, Mom)
Stress (has your PMS gotten worse recently? Do you live a fast-paced lifestyle?)
Nutrient deficiencies (it could be your diet)
Gut health issues (your gut is your second brain!)
Estrogen dominance (a cause of heavy periods as well)
Neurotransmitter fluctuations (serotonin dips)
Again, everybody’s cycle is different! Work with an expert to figure out why YOU are experiencing YOUR symptoms, and to come up with an action plan to feel better.
How can I soothe symptoms?
Your PMS action plan will be based on what symptoms you experience and your own personal lifestyle (see above).
Personalized treatment could include a combo of:
supplements (magnesium, calcium, vitamin B6, vitamin D, omega-3s)
lowering caffeine intake
lots of fruit, veggies, healthy fats and water
at least eight hours of sleep each night
appropriate exercise (don’t push too hard)
stress reduction (this is huge!)
To get to the root of PMS and banish symptoms, I like to take a deeper dive into:
your progesterone levels
your estrogen levels
your gut health
your blood sugar balance (or imbalance)
your thyroid health
your adrenal health
your environmental toxin exposure
What about PMDD?
A severe mood disorder, premenstrual dysphoric disorder (PMDD) is like PMS multiplied. Only 2-3% of menstruating people experience PMDD.
Symptoms can be debilitating and traumatic, and they affect the rest of your life (like your work, your relationships and your mental health). People may feel depressed for the second half of their cycles (including extreme hopelessness, anger or anxiety).
Thankfully, most symptoms can still be fixed with lifestyle and nutrition changes. Seek help from a doctor, but know that medication isn’t your only option. You can truly heal your body!
Your PMS/PMDD symptoms are telling you that something isn’t working optimally. You do NOT have to feel like this every cycle until menopause.
If you feel like your symptoms out of control, get personalized support ASAP.
Do you get PMS symptoms? How do you know when your period is coming?