Coping with PMS Health Article

Premenstrual syndrome (PMS) is a group of symptoms related to a woman's monthly menstrual cycle, according to the National Women's Health Information Center (NWHIC). Up to 10 percent of women with PMS have disabling symptoms, such as suicidal thoughts, frequent mood swings, and palpitations, says the American Academy of Family Physicians (AAFP).

Symptoms

PMS has many physical symptoms, though many of them have other possible causes. PMS symptoms occur one to two weeks before your period and usually go away when your period begins, the NWHIC says. The symptoms may be severe enough to interfere with your normal daily activities. When a woman goes through menopause, PMS ends.

Following are symptoms of PMS. Many women, however, experience these symptoms and do not have PMS.

• Bloating, upset stomach, constipation, or diarrhea

• Breast tenderness

• Water retention

• Swollen feet and ankles

• Headaches

• Food cravings

• Acne

• Low energy

• Backache

• Joint or muscle pain

• Insomnia

• Carbohydrate cravings/appetite changes

Talk with your health care provider if you experience any of the following mental health symptoms to determine their cause and find the most effective treatment:

• Mood swings

• Irritability

• Depression

• Aggressiveness or hostility

• Crying spells

• Difficulty concentrating

• Anxiety

• Decreased interest in daily activities

• Social withdrawal

Causes and diagnosis

Researchers aren't sure exactly what causes PMS, but it may be that some women are more sensitive to the change in hormone levels that occur during the menstrual cycle, the NWHIC says.

No tests are available to confirm PMS, but you should have a thorough exam to rule out other medical problems with similar symptoms. A diagnosis of PMS is based on your symptoms, when they occur and how much they affect your life, the NWHIC says.

To accurately diagnose PMS, your provider may ask you to keep a diary of your symptoms for about three months to see if they follow a pattern pointing to PMS. Record your cravings, aches and pains, and keep track of your food, sleep, and exercise.

PMS has no cure, but you can reduce or prevent many symptoms through lifestyle changes, the AAFP says. Depending on your symptoms, your provider also may prescribe an antidepressant or oral contraceptive to prevent hormonal fluctuations.

Self-care steps

• Take ibuprofen if you have headaches, backaches, cramps, or breast tenderness.

• Limit salt and drink plenty of fluids.

• Avoid caffeine and alcohol.

• Try eating smaller, more frequent meals to reduce bloating.

• Exercise at least 30 minutes a day.

• Get enough sleep.

• Look for ways to manage your stress.

• Eat plenty of fruits, vegetables, pasta, and whole-grain breads and cereals.

• Take a daily multivitamin that includes 400 mcg of folic acid.

• Increase your consumption of calcium and vitamin D; choose low-fat or nonfat dairy products or take a calcium and vitamin D supplement.