Irritability

Tension, irritability, mood swings or crying spells are among the more common emotional PMS symptoms.

While many treatments have been tried for easing the symptoms of PMS, no treatment has been found that works for everyone. A combination of lifestyle changes and other treatments may be required. If your PMS is not so bad that you need medical help, a healthier lifestyle may help you feel better and cope with symptoms:1

  • Exercise regularly. Not only does regular exercise help reduce fluid retention and decrease stress levels, it promotes the release of endorphins, the body's chemicals responsible for increased feelings of well being. Go for a walk or try relaxation exercises like yoga, stretching, meditation or massage.
  • Eat healthy foods, particularly fresh fruits, vegetables and complex carbohydrates, including rice, grains, nuts and seeds. Avoid excess salt, sugary foods, caffeine, and alcohol - especially when you are having PMS symptoms.
  • Be sure that you're getting enough vitamins and minerals. Take a multivitamin every day that includes 400 micrograms of folic acid. A calcium supplement with vitamin D can help keep bones strong and may help with PMS symptoms.
  • Get plenty of rest. Sufficient sleep has a way of improving your disposition.

In more severe cases, consult your doctor about taking drugs such as diuretics, ibuprofen, birth control pills or anti-depressants. There is evidence that the brain chemical serotonin plays a role in severe forms of PMS. About 60% of women with PMS who take anti-depressants experience a reduction in PMS symptoms.2 The drugs are preferably taken for the two weeks prior to menstruation, and in lower doses than when prescribed for depression.

1 WomensHealth.gov, "Premenstrual Syndrome," The National Women's Health Information Center, 2002.

2 BetterHealth.vic.gov, "Premenstrual Syndrome: Treatment Options," The Jean Hailes Foundation for Women's Health, 2006.

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