What is PMS?
If you’ve ever noticed changes in your mood, energy levels, or body in the days leading up to your period, you’re definitely not alone. Many of us experience changes before our periods start, and those shifts can sometimes feel confusing or hard to pin down, especially when they seem to show up out of nowhere.
Understanding what’s behind these pre-period changes can make a big difference. When you start to recognise the patterns and timing, it can feel far less unsettling and much easier to manage. Keep reading to learn more.
What does PMS stand for?
PMS stands for premenstrual syndrome, a term used to describe a collection of physical, emotional and behavioural changes that can happen in the days before your period starts.
Common symptoms of PMS can include:
- Low mood or irritability
- Feeling more emotional than usual
- Tiredness or low energy
- Bloating or breast tenderness
- Headaches
- Changes in appetite
- Difficulty concentrating.
Not everyone experiences PMS in the same way. For some, PMS might be mild and more of an occasional inconvenience. For others, it can feel much more noticeable and have a real impact on day-to-day life. Symptoms can also change over time, and it’s completely normal for one month to feel different from the next.
Importantly, PMS isn’t a sign that something is ‘wrong’ with you. It’s a common experience tied to the menstrual cycle, even though it doesn’t always get talked about openly. Understanding what PMS is can help you to recognise what’s happening in your body and start thinking about what support or self-care measures might help you to feel more like yourself.
What causes PMS?
Pinning down a definite cause of PMS is tricky, but it’s thought to be linked to the natural hormonal changes that happen during the second half of your menstrual cycle, after ovulation and before your period starts. This is known as the luteal phase.
The biggest support for this theory comes from the fact that we don’t get PMS before puberty, during pregnancy or after the menopause - implying that the menstrual cycle is integral to the process.
During the luteal phase, levels of oestrogen and progesterone rise and fall, and for some people, their bodies are simply more sensitive to these shifts. It’s believed that that’s why PMS symptoms can vary from month to month and person to person.
It’s important to know that PMS isn’t something you cause or bring on yourself. It’s a real, recognised condition and understanding this can be a reassuring first step towards focusing on what you can change - in other words, ways to manage your symptoms.
How to ease PMS symptoms
When it comes to easing PMS, it can really help to remember that no two experiences are exactly the same. What works wonders for one person might not make much difference for another, and that’s completely normal.
PMS relief techniques tend to fall into two broad camps:
- Some methods are aimed at relieving specific symptoms
- Others work to support your overall wellbeing.
There’s no need to try everything at once or stick to a strict plan. The most helpful approach is to pick and choose the ideas that feel relevant to your own symptoms and lifestyle. Think of these techniques as a toolkit you can dip into, adjusting things month by month as your needs change.
Eat a healthy, balanced diet
Eating a healthy, balanced diet can gently support your body through the hormonal shifts that happen before your period.
Regular meals with a mix of carbohydrates, protein and healthy fats can help to keep your energy levels steady, reducing tiredness or hunger-related mood swings. Including plenty of fruit, vegetables and wholegrains also helps your body to get the nutrients it needs to function well.
Some people find that eating smaller, more frequent meals helps to alleviate some symptoms of PMS. It’s worth giving it a try if you can - though remember, not everything will work for everyone.
Eating well isn’t about cutting out all your favourite foods. Instead, focus on giving your body consistent nourishment to avoid exacerbating any symptoms you may be experiencing.
Try stress relieving techniques
Stress can have a big impact on how you feel at the best of times, and it probably won’t surprise you to learn that it can make your PMS symptoms feel worse. Because of this, finding ways to unwind can make a real difference.
Gentle stress-relieving techniques can help to calm your nervous system and give yourself a bit more breathing space. That might look like slowing down your routine, prioritising rest or making time for things that help you switch off.
Even small moments of calm can help you to feel more balanced and resilient during the days before your period. You don’t have to eliminate stress completely, but being kinder to yourself to soften stress’s impact is a great way to look after yourself at any time of the month.
Exercise regularly
Gentle exercise can be a really supportive way to manage PMS. Moving your body helps to increase blood flow and release endorphins, which are natural mood-boosters and pain-killers.
Exercise might be the last thing you think you want during PMS, especially if you’re feeling tired or in pain. But working out doesn’t have to mean pushing yourself hard or sticking to intense routines. Even low-impact movement like walking, stretching or yoga can help. The key is choosing something that supports your energy levels, rather than draining them.
Stick to a restful sleep routine
PMS can actually make it harder for you to get a good night’s sleep - not just because of the other symptoms distracting you, but also because some people with severe PMS (also known as pre-menstrual dysphoric disorder or PMDD) may have altered levels of melatonin, the hormone that makes you sleepy.
This can naturally then lead to increased fatigue during the day, which may make other PMS symptoms feel worse.
Simple habits like going to bed at a similar time, winding down before sleep and creating a comfortable sleep environment can all help. Even small improvements to your sleep routine can leave you feeling more resilient and better supported during the premenstrual phase.
Consider pain relief
Pain relief can be an important part of feeling more comfortable during PMS, especially if aches, cramps or headaches are making everyday life harder. Managing pain effectively can help you to stay more mobile, sleep better and feel more like yourself during the days before your period.
You may be able to manage PMS pain with at-home pain relief options, such as using a hot water bottle. If pain is something you struggle with, though, it’s a good idea to speak to a pharmacist. They can help you to choose the most suitable pain relief option for your needs, taking into account your symptoms and any other medicines you use.
Avoid drinking excessively or smoking
There is some evidence to support the idea that excessive drinking or smoking can make PMS symptoms worse - either directly, or by affecting other areas of your health and making you feel generally less well.
For example, heavy drinking is associated with headaches - which could make a PMS headache feel more impactful. Plus, both alcohol and smoking can affect your brain chemistry, altering your mood and making you more vulnerable to environmental stressors.
Cutting back, even temporarily, can help your body to feel more balanced and better supported through the hormonal changes of your cycle. Even if it doesn’t work as well as you’d like for PMS, reducing smoking and alcohol use is great news for your health overall!
Track symptoms and patterns
When you keep a simple record of your PMS, it becomes easier to notice when symptoms tend to show up, how long they last and what works or doesn’t work to manage them. Over time, this can help you to plan ahead and put supportive habits in place before symptoms peak.
Just as importantly, tracking can highlight when things change or feel more intense than usual. If symptoms become severe, long-lasting or start to interfere with daily life, having a clear record can help you to recognise that it may be time to seek medical advice and examine what’s been going on more clearly.
Although PMS can be frustrating to deal with, it can often be eased with simple, everyday measures that support your overall wellbeing. If symptoms are having a significant impact on your life or feel hard to manage, it’s important to seek medical advice to help you feel more like yourself again.
Resources:
https://www.nhs.uk/conditions/pre-menstrual-syndrome/
https://primarycare.northeastlondon.icb.nhs.uk/wp-content/uploads/2024/03/Premenstrual-Syndrome.pdf
Trivedi, Diya et al. “Impact of Stress on Premenstrual Syndrome Among Young Women: A Cross-Sectional Study.” Cureus vol. 16,11 e74622. 27 Nov. 2024, doi:10.7759/cureus.74622 Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11681971/
https://www.pms.org.uk/about-pms-2/what-is-pms/
https://www.health.harvard.edu/mind-and-mood/endorphins-the-brains-natural-pain-reliever
https://www.sleepfoundation.org/insomnia/pms-and-insomnia
https://www.southampton.ac.uk/news/2018/04/alcohol-link-to-pms.page
Choi, So Hee, and Ajna Hamidovic. “Association Between Smoking and Premenstrual Syndrome: A Meta-Analysis.” Frontiers in psychiatry vol. 11 575526. 26 Nov. 2020, doi:10.3389/fpsyt.2020.575526 Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC7725748/
