Solutions for dealing with premenstrual syndrome

Right before your period starts, during the luteal phase, you might experience various discomforts. You may feel bloated, irritable, tired, stressed, emotional. Symptoms are numerous and vary widely from one woman to another. This is known as premenstrual syndrome or PMS.

Right before your period begins, during the luteal phase, you might experience various discomforts. You could feel bloated, irritable, tired, stressed, emotional. The symptoms are numerous and vary greatly from one woman to another. This is known as PMS or Premenstrual Syndrome.

We’ve already discussed this medical issue, which affects about 80% of women to varying degrees. For everything you need to know about PMS, check out our article, What is PMS? Today, we want to talk about possible solutions to reduce PMS. Medication, techniques, or more natural solutions—everything is worth considering to make these sometimes difficult days easier.

PMS, a tough syndrome to treat

It’s important to know that this syndrome is hard to diagnose and treat because the symptoms are so varied. Over 150 symptoms have been identified! So as you can imagine, care is slow and treatments can be quite different.

Symptoms can show up both physically and emotionally. You might experience aches and pains (breast tenderness, headaches, stomach cramps, etc.) as well as very specific moods: lethargy, fatigue, irritability, hypersensitivity, anxiety, and more.

Behaviors to adopt and tips to follow

Do you think you experience PMS symptoms just before your period? Have you felt more stressed, anxious, nervous, depressed, irritable, or even negative for no reason? Have you had unusual cravings for certain foods, or noticed sleep problems?

Here’s what you can change in your daily life to help ease these symptoms. First, identify your symptoms clearly and focus only on what might help relieve them.

On your plate

When it comes to food, to avoid sudden, irresistible cravings for certain foods, we recommend skipping anything made with simple sugars. Processed cakes and candies—even in moderation—cause a spike in insulin. If you’re craving something sweet, opt for fruit, applesauce, or homemade snacks, which are always less sugary and healthier than store-bought options.

For those who are irritated, tense, or even stressed, it’s best to avoid all stimulating substances that will only make you more on edge. So skip the usual coffee, as well as energy drinks and anything with caffeine. Stay away from tea, soda, and alcohol too. Instead, opt for hot or cold herbal teas. They help keep you hydrated and, if you choose the right blend, they can have calming properties.

If you’re dealing with water retention or bloating, avoid salt and salty foods like snack crackers, for example.

So what should you eat? Try eating light meals for several days, stay hydrated, and choose recipes rich in magnesium (seeds, nuts, salmon, dark chocolate).

In short: less sugar, salt, and caffeine; more water, dairy, and veggies. It’s essential to take care of your diet. Balanced meals will help you manage PMS better. Your health starts with what’s on your plate!

Appropriate physical activity

During PMS, it’s really beneficial to stay active and exercise. Sports will do a lot for you: healthy tiredness, calm, a sense of pride and peace. Thanks to exercise, your anxiety is kept in check. The endorphins released help erase feelings of depression. Physical activity truly soothes you. It’s a great way to let off steam and release excess emotions, negative vibes, and stress.

Yoga, Pilates, and meditation are perfect for those feeling extra tense or irritable. They help calm your nerves. Combat sports, running, biking, or a good fitness or cardio session are also very effective.

Regular exercise—whether it’s a team or solo sport, it doesn’t matter, just move—brings a ton of benefits to your whole body. You’ll feel more toned, firmer, less achy, and less tired. With better blood circulation, you’re less likely to get headaches or stomachaches. You’ll even fall asleep more easily.

Avoid stress

Stress is always harmful—especially right before your period if you suffer from PMS. It’s important to limit stressful situations and triggers. So, if possible, avoid appointments or events that could cause anxiety or tension. Try to steer clear of any psychological fatigue or confrontations that could be hard to handle. In short, protect yourself! Take care of yourself by retreating to a quiet, safe space without noise. Do relaxing activities: take a bath, read, garden, or even try coloring or pottery.

To combat this persistent discomfort that can really affect your daily life, you can try meditation sessions, gentle yoga, or mobility exercises (to help relax your body). As mentioned earlier, exercise is a great way to relieve anxiety.

If that’s not enough, sophrology is a great way to manage your emotions. This practice, guided by a professional, helps you refocus and listen to yourself. Just a few sessions are enough to learn the basics. It’s a must for anyone who struggles with stress.

Possible medical treatments

While there’s no specific treatment for PMS, taking several medications or dietary supplements is possible.

• Vitamin supplements (especially B6, E, D) may be prescribed. These can help reduce certain symptoms and correct deficiencies.

• The birth control pill can also be an option for those who don’t have any issues with hormonal contraception. Combined estrogen-progestin pills that completely stop your period also eliminate PMS at the same time.

• For those suffering from breast pain, taking progestins may be a solution.

• For those experiencing significant water retention, taking diuretics can be helpful.

A naturopath or phytotherapist can also provide valuable support with personalized, plant-based natural treatments. Homeopathy and herbal medicine are therefore very interesting options for partially treating PMS.

Your gynecologist, midwife, or primary care doctor should also be able to offer solutions or recommendations tailored to your personal situation.

Don’t hesitate to share your doubts and questions.