Most of the women are affected by premenstrual syndrome. PMS is a collection of physical, psychological, and behavioral symptoms that can occur in the 2 weeks before menstruation. Symptoms of PMS can begin soon after ovulation and may be associated with fluid retention. The symptoms such as bloating, mood swings, irritability, fatigue, and headaches can be mild or severe. Although PMS is an integral part of many women's menstrual cycle, it can disrupt daily life and affect their quality of life. Moreover, they may stop once menstruation starts. 

In this article, we will explore a range of lifestyle strategies and modifications that help women to better encounter the symptoms of PMS. In addition, it enables women to better manage the disease and maintain their overall well-being.

Pre-menstrual syndrome (PMS) is a set of physical, psychological, and behavioral symptoms that can occur 2 weeks prior to menstruation.

The common physical, psychological, and behavioral symptoms of PMS include:

  • Mood swings

  • Tension or anxiety

  • Depression (feeling sad)

  • Fatigue (feeling tired)

  • Bloating, water retention, and weight gain 

  • Changes in appetite

  • Acne 

  • Disturbance in the sleep cycle 

The collection of symptoms can vary from woman to woman and cycle to cycle. However, remember not every woman experiences premenstrual syndrome. Note that if you experience the severity of PMS symptoms then you must consult a healthcare provider. 

Symptoms of PMS may show up shortly after ovulation and may be associated with fluid retention.

The symptoms of PMS may be severe enough to affect everyday life, including work, school, and social activities. Symptoms appear soon after ovulation which is usually around 2 weeks prior to menstruation. A common symptom of PMS is fluid retention which leads to bloating and weight gain.

You may experience any of these symptoms during the week before your period:

  • Mood swings (moodiness) or irritability

  • Tension or anxiety

  • Feeling overwhelmed by things that normally wouldn't bother you

Symptoms may be severe enough to interfere with daily life and activities.

Symptoms can be severe enough to interfere with daily life and activities. Symptoms of PMS include:

  • Depression

  • Irritability

  • Tension

  • Mood swings, including crying spells and anger outbursts

Other common symptoms include headache, breast tenderness, bloating (or water weight gain), fatigue/drowsiness, food cravings or aversions (especially for salty foods), constipation, or diarrhea. 

The physical and emotional symptoms of PMS can be devastating in your workplace and even at your home. You may not function normally, for example, severe menstrual cramps may lack of concentration on your tasks, and the mood swings and irritability strain your professional and personal relationships. In addition, fatigue and sleep deprivation affect your energy level and the equality of your life. 

Therefore, it is essential to deal with the symptoms in a better way and go for treatment if needed in severe cases.  

Tension and irritability are common symptoms of pre-menstrual syndrome.

Tension and irritability are common symptoms of pre-menstrual syndrome. These may be caused by the hormone changes in your body. You may also experience fatigue, headaches, backaches, and sore breasts. Do not panic more, just treat yourself well. There are several treatments available, various medications and psychological therapies can help you lessen the severity of symptoms.

Mood swings are common symptoms of premenstrual syndrome.

Mood swings are the most commonly experienced symptoms of premenstrual syndrome and can be treated with medication or lifestyle changes.

If you're experiencing mood swings, it's important to talk with your doctor about the best treatment options for you. Your doctor may recommend antidepressant medications or other treatments that increase serotonin levels in the brain, treatments like yoga and meditation may help you overcome your mood swings.

It's also important to note that if you experience severe mood swings and depression during the week before your period, this may be part of a more serious condition known as premenstrual dysphoric disorder (PMDD). In any case of severity, we highly recommend you speak with an expert about your symptoms so they can help find a treatment plan that works best for them

Bloating, breast tenderness, and food cravings can be related to PMS.

Bloating is caused by the progesterone hormone that goes up before your menses and leads to water retention. It's common to experience bloating before your menstrual period begins. There are several reasons to have sore or swollen breasts during the weeks. For example, if you're breastfeeding or pregnant this could be caused by elevated levels of estrogen in the body or lactation (milk production). Moreover, this can be a sign that ovulation is approaching and estrogen levels are rising again after dropping during pregnancy/lactation. If these symptoms persist after giving birth then it's important to speak with a doctor about whether there could be another underlying cause, such as fibroids or polycystic ovarian syndrome (PCOS).

Headaches are common symptoms of pre-menstrual syndrome.

There are a number of reasons why headaches may occur during your menstrual cycle. Headaches can be caused by dehydration, hormonal changes, stress, and poor sleep. Furthermore, a poor diet and bad posture are also contributing factors to headaches during menstruation.

A healthy diet and lifestyle are important for preventing premenstrual syndrome

A healthy diet and lifestyle are essentially important for preventing premenstrual syndrome.

  • Eat a balanced diet including vegetables, fruits, grains, and protein.

  • Avoid excessive caffeine or alcohol consumption.

  • Get enough sleep every night to feel rested in the morning; try to go to bed at the same time each night so that you get into a regular sleep schedule.

  • Take regular breaks from work throughout your day even if it's just for 10 minutes at a time when possible.  It will help reduce stress levels by giving you some time away from what you're doing at the workstation which results in reducing symptoms of premenstrual syndrome such as headaches or irritability caused by too much stress on top of everything else going on with our bodies during this time period each month!


Menstrual symptoms are common and can be managed with lifestyle changes and medical treatment. Talk to your doctor about treatment options if you have severe symptoms that interfere with your daily life. 

We got your back with our informational guides about the health of a woman. Must read A Guide to Menstruation for young girls.