What is PMS?
PMS is a set of physical and psychological symptoms that usually occur 7 to 10 days before menstruation and disappear when it begins. According to INSERM, about 20 to 40% of women are affected, with 5 to 8% experiencing severe symptoms (1).
The Most Common Symptoms
PMS can manifest in different ways: fatigue, irritability, anxiety, sleep disturbances, abdominal pain, bloating, headaches, breast tenderness, or food cravings. These symptoms can vary from cycle to cycle and from woman to woman.
Our Tips for Better Management
1. Eat a Balanced Diet
A healthy diet plays a key role in managing PMS. It’s recommended to focus on foods rich in magnesium, calcium, vitamin B6, and omega-3s, which help regulate mood and reduce fatigue (2). Reduce intake of refined sugars, overly salty foods, and sugary drinks, which are often responsible for bloating and mood swings.
2. Engage in Regular Physical Activity
Exercise stimulates the production of endorphins, the “feel-good” hormones. Gentle activities like yoga, walking, or swimming can help reduce PMS-related pain and stress (3).
3. Limit Stimulants
Coffee, alcohol, tea, and energy drinks can worsen emotional symptoms. It’s best to avoid them during the premenstrual phase to minimize nervousness and sleep disturbances (1).
4. Relax With Breathing and Mindfulness Techniques
Meditation, sophrology, deep breathing — these techniques are effective for easing anxiety and managing emotions. Progressive muscle relaxation can also help reduce tension (4).
5. Track Your Cycle
Using an app or calendar to log symptoms can help anticipate difficult periods and facilitate conversations with your doctor. Careful tracking is also useful to assess the effectiveness of implemented strategies.
PMS should not be a fatality.
By adopting a healthier lifestyle, turning to natural solutions, and consulting a healthcare professional if needed, it is entirely possible to regain comfort and peace of mind each month.
References:
(1) INSERM – Premenstrual syndrome, inserm.fr
(2) Vidal – Premenstrual syndrome: treatments and advice, vidal.fr
(3) Ameli – Women’s health: physical activity, ameli.fr
(4) French Ministry of Health – Stress management and relaxation techniques, sante.gouv.fr