How Can I Prevent PMS?
Half of the population experiences PMS during their life, and yet PMS is something that we don’t talk about! And everyone who has a menstrual cycle has had symptoms of PMS, even if they manifest in different forms.
PMS is a combination of symptoms that women get one to two weeks before their period. For women on their periods, they can experience bloating, physical pain, and also the emotional side of PMS such as stress, anxiety, gloominess, and irritability. For some women, the symptoms can be so severe that they forgo school or work, but for others, it can be more mild. And women in their 30’s are more likely to have PMS symptoms according to a study from 2011.
When does PMS Happen?
PMS happens after ovulation and before the start of the menstrual period, and researchers believe that PMS occurs in the days after ovulation because estrogen and progesterone levels begin to decline. Then, the PMS symptoms withdraw within a few days after a woman’s period starts as hormone levels begin rising again.
PMS affects 90% of menstruating women and as you get into your 30’s and 40’s, your PMS can worsen as you approach menopause.
So how exactly can I prevent PMS?
You certainly can prevent PMS and you can reframe your thoughts about the impending monthly PMS rollercoaster.
PMS is already stressful to begin with, stop dreading it with some of these tips that can help you live a fuller life during that week of the month.
There are a number of things you can do to help you through your PMS and to stop it in its tracks. And, as an added bonus,these tips will help you stay healthier in general!
Get Exercising! You want to get aerobic activity to help stave off fatigue, keep you energized, and it can help with concentration.
Make sure you’re sleeping right! Sleep can be your best friend during this time. You want to make sure you’re trying to get your eight hours. Lack of sleep can you make you feel awful and make PMS symptoms feel worse. Maybe try practicing yoga or getting in some meditation time. Also be sure to not have sugar, caffeine, or alcohol right before you go to bed.
Try to eat healthy foods. You want to stay away from sugar and salt as much as possible during this time of the month. And, we have some great recipes on our blog to make eating healthy fun!
Find ways to cope with stress. You can try meditating, we have a great meditation series for PMS just for you from our resident therapist, find it here! Another great idea to find new ways of helping your anxiety is journaling or doing some yoga.
Limit your caffeine & alcohol intake. You want to be careful during your PMS time with the amount of caffeine and alcohol you consume. They keep you up at night and don’t allow you to “reset” your internal clock, which you really need during that time of the month.
All of these are tools for you to use to prevent your PMS. Try what feels right for you and consult with your doctor about your period and menstrual cycle.
1. Dennerstein, L., Lehert, P., Heinemann, K. (2011). Global study of women’s experiences of premenstrual symptoms and their effects on daily life. Menopause International; 17: 88–95.
2. Steiner, M. (2000). Premenstrual syndrome and premenstrual dysphoric disorder: guidelines for management. Journal of Psychiatry and Neuroscience; 25(5): 459–468.
3. Aganoff, J. A., Boyle, G. J. (1994). Aerobic exercise, mood states and menstrual cycle symptoms. Journal of Psychosomatic Research; 38: 183–92.
4. American College of Obstetricians and Gynecologists. (2015). Premenstrual Syndrome (PMS)
5. Tully, Lissa, et al. “Oxaloacetate Reduces Emotional Symptoms in Premenstrual Syndrome (PMS): Results of a Placebo-Controlled, Cross-over Clinical Trial.” Obstetrics & Gynecology Science, vol. 63, no. 2, Mar. 2020, pp. 195–204.