How to stop PMS symptoms

Premenstrual syndrome is a recurring group of physical and emotional symptoms before bleeding. Bloating, breast tenderness, headaches, cramps, appetite changes, irritability, low mood, and sleep changes can occur in different combinations. The useful clue is a repeated cycle pattern with improvement after the period starts; symptoms that remain throughout the month may have another cause.

Keep sleep and wake times steady, take regular gentle or moderate exercise, and eat regular meals with protein, fibre, and fluids. Reduce foods or drinks that clearly worsen your symptoms rather than making broad restrictive changes. Schedule calming activities, use heat for cramps, and record symptoms for several cycles. If bloating or digestive complaints dominate, nutrition counselling may help you test changes safely.

Book an appointment when symptoms interfere with work, relationships, sleep, or daily care, or when self-care has not helped. Seek urgent support for thoughts of self-harm, inability to stay safe, severe abdominal pain, fainting, or very heavy bleeding. Persistent bloating, diarrhoea, constipation, or weight change may need assessment for digestive conditions such as coeliac disease, food intolerance, or irritable bowel syndrome rather than being attributed to PMS alone.

Does my symptom diary fit PMS or a more severe premenstrual disorder? Which treatments are appropriate with my medicines and health history? What should I do if mood symptoms become unsafe?