Sensitivity and Irritability May Be Caused by It — Premenstrual Syndrome (PMS)

Some women experience mood swings, irritability, and even heightened sensitivity to people and events around them about a week before their period. This phenomenon is not accidental but is caused by Premenstrual Syndrome (PMS). According to statistics, approximately 47.8% of women of reproductive age worldwide are affected by PMS, with about 20% experiencing symptoms severe enough to interfere with daily life.

So, what exactly is PMS? What are its symptoms, and how can it be alleviated?

What is Premenstrual Syndrome (PMS)?

PMS refers to a range of physical and emotional changes that occur after ovulation and before the onset of menstruation, primarily related to the sharp fluctuations in estrogen and progesterone levels. When an egg is not fertilized, levels of these hormones drop, affecting neurotransmitters in the brain, such as serotonin, leading to mood swings, fatigue, and anxiety.

The symptoms of PMS usually subside within a few days after menstruation begins. Some women experience only mild discomfort, while others may find their work and studies severely affected. If symptoms are extreme, leading to serious depression and anxiety, it could be a condition known as Premenstrual Dysphoric Disorder (PMDD), which requires medical intervention.

Common Symptoms of PMS

PMS symptoms vary from person to person and can even differ between cycles for the same individual. Symptoms are mainly categorized into physical and emotional/psychological.

Physically, women may experience breast tenderness or sensitivity, bloating, indigestion, headaches, back pain, fatigue, and skin problems such as acne. Temporary weight gain due to fluid retention and sleep disturbances like insomnia or excessive sleepiness are also common.

Emotionally and psychologically, PMS can cause irritability, emotional instability, anxiety, depression, frequent crying, difficulty concentrating, changes in appetite (such as cravings for sweets or junk food), and loss of interest in daily activities, sometimes leading to social withdrawal.

Research shows that high stress levels, a family history of depression, poor diet, and lack of exercise can increase the risk of PMS. Symptoms may worsen with age, especially approaching menopause, significantly impacting women’s physical and mental health and quality of life.

How to Alleviate PMS

Although PMS cannot be completely prevented, symptoms can be effectively managed and quality of life improved through lifestyle adjustments and appropriate medical interventions.

1. Medication

For women with more severe symptoms, medication can be helpful. Over-the-counter pain relievers like ibuprofen and aspirin can ease headaches, abdominal pain, and breast tenderness. Hormonal treatments, such as oral contraceptives, can regulate hormone levels and reduce PMS symptoms, though side effects vary among individuals. For severe anxiety or depression linked to PMS, doctors may prescribe medications based on each patient’s condition.

2. Herbal and Alternative Therapies

• Chasteberry (Vitex agnus-castus): May help reduce anxiety and breast tenderness.
  
  
  

• Black Cohosh: Commonly used to ease menopausal symptoms and sometimes tried for PMS relief.
  
  
  

• Evening Primrose Oil: Thought to aid in alleviating breast pain and mood swings.
  
  
  

These herbs may help with PMS, but it’s recommended to consult a healthcare provider before use to avoid potential side effects or interactions with other medications.

3. Vitamins and Nutritional Supplements

• Calcium: Helps reduce fatigue, appetite changes, and depression; rich sources include dairy products and tofu.
  
  
  

• Vitamin B6: Helps relieve anxiety, mood swings, and bloating; found in fish, poultry, and bananas.
  
  
  

• Magnesium: Reduces the occurrence of migraines and muscle cramps; abundant in nuts and spinach.
  
  
  

• Omega-3 and Omega-6 Fatty Acids: Help alleviate premenstrual pain and inflammation; sources include deep-sea fish and flaxseeds.
  
  
  

  

Vitamins and minerals play a positive role in easing PMS symptoms and can be obtained through a healthy diet or supplements as advised by a doctor.

4. Healthy Lifestyle Habits

• Regular Exercise: Engaging in at least 150 minutes of aerobic exercise per week, such as brisk walking, running, or yoga, can help reduce depression, fatigue, and concentration problems.
  
  
  

• Balanced Diet: Reducing intake of caffeine, alcohol, salt, and sugar while consuming foods rich in fiber, protein, and healthy fats (such as nuts, fish, and leafy greens) helps stabilize blood sugar and improve mood.
  
  
  

• Adequate Sleep: Ensuring 7–9 hours of sleep per night reduces the risk of anxiety and mood fluctuations.
  
  
  

• Stress Management: Practices such as meditation, deep breathing, massage, or socializing with friends can ease anxiety and emotional distress.
  
  
  

Meditation and mindfulness, in particular, are ancient practices that promote deep relaxation, emotional regulation, and improved focus, offering powerful stress relief.

Although PMS is common, it is not unmanageable. By adjusting lifestyle habits, eating healthily, exercising regularly, and seeking appropriate medical care when needed, most symptoms can be alleviated.

If symptoms suddenly worsen or irregular menstrual cycles occur, it’s important to seek medical advice promptly to rule out other potential health issues.