From what it is to how to ease symptoms, we tell you more about PMS
Feeling a little out of sorts before your period? You’re not alone. Chances are this could be PMS (Premenstrual Syndrome).
Bloating, sore boobs and heightened emotions are just some of the PMS symptoms you may experience and they’re usually a clear sign that your period is on its way. But don’t worry, there are ways to help you feel a little better each month. Read on to find out more.
What is PMS?
PMS is a combination of symptoms that may be experienced by some women or people with a womb in the lead up to menstruation (AKA your period). Not everyone who has a period will experience PMS, and symptoms may vary from month to month for those that do.
Some people experience a more severe form of PMS called PMDD (Premenstrual Dysphoric Disorder) – keep reading to find out more.
What causes PMS?
It’s not known what causes PMS, but it’s thought to be due to hormonal changes that happen during the menstrual cycle, which affects some people more than others. Symptoms tend to improve when your period starts and disappear a few days later, but this may vary from person to person.
What are the symptoms of PMS?
There are many possible symptoms of PMS. Some of the most common include:
• Mood swings
• Heightened emotions such as feeling anxious, upset or more easily irritated
• Difficulty sleeping
• Feeling tired
• Stomach pain or feeling bloated
• Tender or sore breasts
• Headaches
• Spots on your skin
• Oily hair
• Changes to your libido (sex drive)
• Changes to your appetite
You may only experience some of these symptoms, or you may find your symptoms change each month. Everyone is different.
What are the ways to help ease PMS symptoms?
Although it’s common to experience PMS symptoms, they can be uncomfortable and inconvenient. The good news is there are many ways to help ease symptoms including:
• Doing regular exercise (if you have an existing medical condition you must speak to your GP before starting any new form of exercise)
• Trying to get between seven and eight hours of sleep a night – we’ve got plenty of tips for good sleep hygiene here
• Taking paracetamol or ibuprofen to help relieve pain (always read the label)
• Eating a healthy and balanced diet
• Trying mindful practices like yoga or meditation to help you relax and unwind
• Avoiding smoking or stopping smoking if you do smoke
• Avoiding drinking too much alcohol
What to do if PMS is impacting your daily life
If your PMS symptoms are affecting you negatively in your daily life, speak to your GP.
It can be helpful to keep a track of your symptoms each month for at least two to three menstrual cycles to take along to a GP appointment.
As well as lifestyle changes, there are some treatments your GP may suggest:
• Hormonal medication like the combined oral contraceptive pill
• A type of talking therapy called cognitive behavioural therapy
• Antidepressant medication
If your PMS symptoms don’t improve, then you may be referred to a specialist.
What is PMDD?
For some people, PMS symptoms are much more severe. This is a complex condition known as PMDD (Premenstrual Dysphoric Disorder) that some people experience every month a week or two before the start of their period.
It can include both physical and emotional symptoms that have a much greater negative effect on quality of life and mental health.
What causes PMDD?
It’s not fully known what causes PMDD. Current research suggests it’s linked to being very sensitive to hormonal changes that happen during the menstrual cycle. Other factors could include genetics, trauma and stress or smoking (which research suggests may have an impact on sensitivity to hormones).
What are the symptoms of PMDD?
Symptoms can be different for each person. Some of the most common physical and behavioural symptoms include:
• Tender or swollen breasts
• Muscle and joint pain
• Headaches
• Changes to your appetite such as cravings or eating too much
• Problems sleeping
• Tiredness
• Bloating
Mental and emotional symptoms include:
• Feeling angry or irritated
• Feeling upset and tearful
• Having difficulty concentrating
• Experiencing mood swings
• Having a lack of energy
• Feeling hopeless or less interested in things you normally enjoy
• Feeling overwhelmed
• Feeling anxious, tense or on edge
• Feeling depressed and, in some cases, suicidal
If you’re experiencing a mental health crisis or are at risk of harming yourself or others, please call 111, speak to your GP or the Samaritans on 116 123, or text Shout on 85258.
Living with PMDD
PMDD affects everyone differently. If you’re experiencing symptoms of PMDD, you should speak to your GP who can advise further.
We spoke to one of our Health and Beauty team members, Kelly Holgate, about her PMDD diagnosis and what it’s like for her living with PMDD:
Kelly Holgate on her PMDD diagnosis
Nine years ago, the only pre-period symptoms I’d experience were an extra weakness for sweet treats and enjoying slightly bigger boobs (I’m an A-cup so I’ll take the small wins). But after a short spell on the pill to try and help my period pains, I came off and my previous menstrual cycle was more of a menstrual rollercoaster.
My one to two days of pre-period niggles were replaced with one to two weeks of debilitating physical and emotional symptoms, which always eased once my period began. I tried telling myself “It’s just your body adjusting, don’t worry about it”, but unfortunately my symptoms persisted, and I could feel myself spiralling.
Each month my period would drain me – light-headedness, weepiness, low mood, chills, hot flashes, headaches, bloating, breast pain and extreme tiredness, which typically begins two weeks before my bleed. I’d feel the normally fun and energised Kelly turning into a paranoid, low and physically unwell version.
I felt lost and alone, as blood tests came back with normal hormone levels and my general health was fine. I turned to the worst solution (Dr Google) and one term that kept coming up was PMDD (Premenstrual Dysphoric Disorder), which is known to affect 1 in 20 women, and is a severe negative reaction in the brain due to the natural rise and fall of estrogen and progesterone.*
I’d talk to friends to see if this was normal, as I was now in my 30s and didn’t know whether this is just what happens as you get older, but I knew deep down that what I was experiencing wasn’t the stereotypical “I’m moody, feed me pizza” type of PMS only felt a few days before a period.
For years I was always in denial that I had PMDD; mainly because I felt a sense of shame, as if I were broken. I made an appointment with a hormone specialist in 2020, and within the first five minutes of reading my symptom diary she said “PMDD”, and I felt a wave of relief come over me. Finally, a medical professional had told me what I’d suspected and battled with for years.
I’ve tried anti-depressants, acupuncture and diet changes, but I’m still on my journey to finding something which eases my symptoms in the long run. Having a diagnosis has allowed me to connect with fellow PMDD warriors via the Facebook group UK PMDD Support, and to find the confidence to be open and honest about my condition.
I balance good days with bad, but PMDD doesn’t stop me having a wonderful relationship, working a busy job and shaking my tail feather at Zumba! For those who are on the same journey as me, my advice is always push for answers and never feel alone, as there are more of us out there than you may realise.
If you’re concerned about your symptoms, please speak with your GP.
