Premenstrual syndrome (PMS)

Common emotional symptoms include:

• feeling grumpy (irritability)
• feeling worried or anxious (anxiety)
• lower ability to cope
• loss of confidence
• difficulty concentrating or thinking clearly
• mood changes
• sadness or depressed mood.

Common physical symptoms include:

• cramping in the pelvic area
• bloating around the belly (abdomen)
• breast swelling and tenderness
• fluid retention (swollen fingers or ankles)
• skin problems such as acne.

Other physical symptoms may include:

• headache
• tiredness or fatigue
• constipation, diarrhoea or both
• nausea
• food cravings or changes in appetite
• aching muscles or joints.

A healthy lifestyle can help reduce PMS symptoms. For example:

• physical activity
• stress-relief activities
• a well-balanced diet
• avoiding alcohol and smoking.

Many people also use complementary and alternative therapies such as acupuncture, naturopathy and herbs to relieve emotional and physical symptoms of PMS. But more research is needed to understand the effectiveness of these therapies.

Common supplements that have been shown to be effective in treating PMS include:

• vitamin D
• calcium – about 600 mg twice a day.

Some people use chaste tree supplements, but there is not enough evidence to support its use.

It’s important to tell your doctor if you take any supplements, as they can affect other medicines.

Some hormone medicines (e.g. the Pill) suppress ovulation and reduce hormone levels during your menstrual cycle, which can help with symptoms.

Other medicines may help reduce PMS symptoms. For example, certain antidepressants and anti-inflammatories.

If you have tender, painful breasts before your periods, try wearing a soft cotton or bamboo bra on those days.

Many people find using a heat pack on their belly or lower back eases cramping pain. You could also try relaxing in a warm bath.