Additionally, a woman’s experience may vary
from period to period. This can be especially so with alternating periods, as
eggs are released from alternate ovaries each month.
on Severity and Duration of Symptoms
Research shows that approximately 5% of women
experience severe symptoms of PMS. On the other hand, 85% claim they only
suffer mild to moderate symptoms of PMS, and the remaining women don’t show any
signs of discomfort.
Most women suffer from PMS one to two weeks
before their period. Studies indicate that most report experiencing symptoms
around six days before their actual menstruation period.
These symptoms usually disappear within three
days of the start of their menstrual bleeding. There are 150 different physical
and behavioral symptoms of PMS classified by experts. However, the range of
symptoms experienced by most women is much less.
The following are some of the most common
symptoms associated with PMS.
Low back pain and
Acne and pimples
bloating and weight gain
Muscle aches and
disturbances, such as insomnia and fatigue
tendency towards hypoglycemia or low blood sugar, resulting in craving sweet
sensitivity to light, touch and sounds
Mood swings and
focusing and reduced alertness
Feeling upset and
Who Are More
At Risk of Experiencing PMS Symptoms?
There is a higher
incidence rate among teenage girls and younger women
Women who have
Women who are living
a sedentary lifestyle
exposed to stressful situations
Too much sugar or
caffeine in their diet
If other member’s
of your immediate family have symptoms, you may too
magnesium and calcium deficiencies.
If a woman’s PMS symptoms become so severe
that they cannot function normally, their condition may be classified as PMDD
or Premenstrual Dysphoric Disorder.
How Is PMS
Before consulting your doctor about your own
PMS symptoms, it would help them in their diagnosis if you can provide a list
of both physical and behavioral symptoms that you experience each month, and
the time when you do.
This is because some PMS symptoms may also
represent as warning signs to other medical conditions.
If you want to take some control and try to
manage your own symptoms naturally, one of the most important steps to take is
to reduce your stress levels.
Next, make healthy changes to your diet.
Start by reducing sugar and caffeine. Also go
easy on the salt shaker. Include fiber-rich foods in your diet, such as beans,
nuts, vegetables, fruits and whole grains.
Taking two tablespoons of flax seeds is also
helpful in managing the effects of hormonal fluctuations during this time of the
month. Simply add some flaxseeds to your smoothies or sprinkle some on your
For many or most women, modern diets may not
have adequate proper nutrient value, even if food (energy) volume is sufficient
or even excessive. Therefore, vitamin and mineral supplementation is often a
must. Consult your doctor so you will know the right amount of vitamins and
minerals to take daily.
Exercise should be an indispensable part of
your PMS management plan. There are herbs for specific PMS symptoms that you
can use too. Some herbs have been proven to reduce PMS symptoms, these include
chaste berry fruit extract, dandelion root and wild yam.