This is such a huge topic

Whether it's for yourself, your partner, or friend or family member. This is health we should all know to support those who need it.

Premenstrual syndrome (PMS) affects nearly 75% of menstruating individuals, yet for many, it’s treated as something you just “have to deal with.” The truth? PMS is a reflection of how your body is responding to hormonal changes—and with the right tools, you can reduce its impact.

Let’s dive into what PMS is, why it happens, and, most importantly, how you can take steps to reclaim your energy, mood, and comfort during your cycle.

What is PMS?

PMS, or premenstrual syndrome, refers to the physical, emotional, and behavioural symptoms that occur in the 1-2 weeks leading up to your period. These symptoms are tied to hormonal fluctuations in the luteal phase of your menstrual cycle, specifically changes in oestrogen and progesterone levels and their effects on brain chemicals like serotonin.

For some, PMS symptoms are mild. For others, they can disrupt daily life, causing fatigue, mood swings, bloating, and more. Severe PMS may indicate a condition called premenstrual dysphoric disorder (PMDD), which affects about 5-8% of menstruating individuals.

Common PMS Symptoms

• Physical Symptoms: Bloating, breast tenderness, headaches, muscle aches, fatigue, and digestive issues.
• Emotional Symptoms: Mood swings, irritability, depression, anxiety, and difficulty concentrating.
• Behavioural Symptoms: Food cravings (especially for carbs and sugar), changes in sleep patterns, and low motivation.

Sound familiar? You’re not alone—and there’s plenty you can do to feel better.

Why Does PMS Happen?

PMS isn’t random. It’s often caused by how your body reacts to hormonal shifts, inflammation, and nutrient deficiencies.

• Hormonal Fluctuations: Changes in oestrogen and progesterone levels can impact serotonin, the brain chemical that regulates mood, sleep, and appetite.
• Inflammation: Higher levels of inflammation are linked to more severe PMS symptoms.
• Nutritional Deficiencies: Low magnesium, vitamin B6, or calcium can worsen symptoms.
• Lifestyle Factors: Stress, poor sleep, and diet choices can amplify PMS severity.
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The good news? You can address these root causes and significantly reduce PMS symptoms with a targeted approach.

How to Reduce PMS Symptoms

Here’s a step-by-step guide to minimizing PMS symptoms and feeling more like yourself all month long:

1. Nutrition is Your Foundation

Your diet directly affects your hormones and how your body handles PMS.

• Balance your blood sugar by pairing protein, healthy fats, and fibre at every meal. This reduces cravings and mood swings.
• Add magnesium-rich foods like spinach, almonds, and dark chocolate to relax muscles and ease moodiness.
• Increase calcium and vitamin D intake—studies show they can reduce PMS symptoms by up to 50%.
• Cut back on salt, caffeine, and alcohol, which worsen bloating, breast tenderness, and anxiety.

2. Get Moving

Regular exercise reduces PMS symptoms by improving circulation, stabilizing mood, and reducing bloating.

• Try moderate activities like walking, yoga, or strength training for 20-30 minutes a day.

3. Manage Stress Like a Pro

Chronic stress disrupts cortisol, worsening PMS symptoms.

• Practice mindfulness, deep breathing, or journaling to lower stress.
• A quick 5-minute meditation can work wonders for mood and relaxation.

4. Consider Supplements

• Magnesium: Helps with cramps, headaches, and irritability. (300-400 mg/day)
• Vitamin B6: Improves serotonin production to reduce mood swings. (50-100 mg/day)
• Calcium and Vitamin D: Reduces bloating, pain, and fatigue.
• Omega-3s: Anti-inflammatory fats to ease cramps and mood changes.

5. Prioritize Sleep

Lack of sleep makes PMS worse. Aim for 7-8 hours of quality rest by creating a consistent bedtime routine and avoiding screens before bed.

Why You Don’t Have to “Just Deal With It”

PMS is common, but that doesn’t mean it’s inevitable. With the right combination of nutrition, movement, stress management, and targeted support, you can significantly reduce your symptoms and feel in control of your body again.

Imagine waking up energized, clear-headed, and pain-free—even during the luteal phase. That’s possible, and it starts with small, sustainable changes.

I hope this information was useful and if so, please share it with your network with those who could benefit.

To your health

Tom

Zenith Health Coaching