What is Premenstrual Syndrome (PMS)? / The Most Effective Ways to Prevent PMS

Sunday, February 16, 2025  Read time2 min

PMS, or Premenstrual Syndrome, refers to the physical and emotional symptoms that most women unconsciously experience before menstruation. For many women, recognizing the signs and symptoms of PMS may seem unimportant, but being aware of them can help better manage this period.

What is Premenstrual Syndrome (PMS)? / The Most Effective Ways to Prevent PMS

According to the family magazine service of Saed News, PMS, or Premenstrual Syndrome, refers to the physical and emotional symptoms that most women unconsciously experience before menstruation. For many women, recognizing the signs and symptoms of PMS may seem unimportant, but being aware of them can help better manage this period.

This syndrome affects more than 48% of women, and its symptoms usually appear around 5 to 11 days before the start of the menstrual period. Ask yourself whether these symptoms cause problems at work or in social settings with friends and family. If the answer is yes, you might be experiencing PMS. In this article, we will explore all the symptoms of PMS, prevention methods, and treatments.

What is Premenstrual Syndrome (PMS)?

PMS refers to a collection of symptoms that women experience in the weeks leading up to their menstrual period. Nearly 48% of menstruating women experience PMS symptoms.

These symptoms manifest physically, emotionally, and behaviorally, indicating that your period is approaching. While PMS can be bothersome, it generally doesn't cause significant problems for most women. However, around 20% of women experience severe symptoms that disrupt their daily lives.

Symptoms of PMS

PMS symptoms vary for each woman. You might experience physical symptoms like bloating, abdominal or breast pain, and mood swings. Your PMS symptoms may also change over time. Here are the common symptoms:

Physical Symptoms of PMS

Fatigue

Bloating or abdominal pain

Breast tenderness

Headaches or backaches

Acne

Oily hair

Constipation or diarrhea

Emotional Symptoms of PMS

Irritability

Sleep disturbances

Appetite changes or food cravings

Difficulty concentrating or memory issues

Tension or anxiety

Depression, feelings of sadness

Mood swings

Decreased interest in sexual activity

Causes of Premenstrual Syndrome

The exact cause of PMS symptoms is unknown, but research suggests that PMS is related to changes in sex hormones and serotonin levels. Here are some potential causes of PMS symptoms:

Lack of exercise

Smoking, including cigarettes

Inadequate sleep

History of depression

Emotional trauma

Physical injury

Family history of PMS

Bipolar disorder

Domestic violence

Hormonal changes

Brain chemical changes

Excessive consumption of alcohol, salt, red meat, sugar, unhealthy snacks, etc.

Preventing PMS

You can reduce and manage PMS symptoms with some strategies. Here are some ways to prevent PMS:

1

1. Lifestyle Changes

Exercise at least three times a week.

Reduce caffeine and alcohol intake two weeks before your period.

Get enough rest.

Manage and reduce stress by any means possible.

2. Healthy Diet

Reduce consumption of salty, fatty, and sugary foods two weeks before menstruation.

Increase intake of fresh fruits and vegetables, whole grains, and dairy products.

3. Maintain Ideal Weight

Women who are overweight are three times more likely to experience PMS symptoms compared to women with normal weight.

4. Medicinal and Hormonal Methods

Medications such as fluoxetine, sertraline, paroxetine, and escitalopram can help better manage mood swings and significantly reduce PMS symptoms.

You might need to try different methods to find the right treatment. For some women, maintaining a healthy diet and regular exercise can significantly reduce PMS symptoms.



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