Premenstrual Syndrome (PMS) affects millions of women each month, often disrupting their lives with a mix of emotional, behavioral, and physical symptoms. While some experience mild discomfort, others face severe issues that interfere with their relationships, careers, and general well-being.
At IvanaMD, our goal is to help women understand and manage their hormonal health with a personalized approach. Whether you’re facing bloating, mood swings, fatigue, or more severe conditions like Premenstrual Dysphoric Disorder (PMDD), this comprehensive guide will help you regain control of your body and mind.
👩⚕️ Have questions? Speak with Dr. Ivana at 346-585-4077 — we’re here to help you feel your best, every day of the month.
What Is PMS?
Premenstrual Syndrome refers to a collection of symptoms that occur in the luteal phase of the menstrual cycle—typically one to two weeks before menstruation begins. Symptoms usually resolve once the period starts or shortly after.
Common PMS Symptoms
- Mood swings
- Anxiety or irritability
- Fatigue
- Breast tenderness
- Headaches
- Food cravings
- Bloating and weight gain
- Acne flare-ups
- Sleep disturbances
Some women may also experience depression, crying spells, or trouble concentrating, which can point to a more severe form of PMS known as PMDD (Premenstrual Dysphoric Disorder).
What Causes PMS?
PMS is primarily linked to fluctuations in hormone levels, particularly estrogen and progesterone, in the second half of your cycle. These hormonal changes can affect neurotransmitters in the brain—especially serotonin, which regulates mood.
Factors that can worsen PMS symptoms include:
- High levels of stress
- Poor diet
- Lack of sleep
- Sedentary lifestyle
- Underlying medical conditions (like thyroid disorders or endometriosis)
How to Manage PMS Symptoms Naturally
1. Nutrition and Diet
Food plays a huge role in hormone balance. Eating a diet rich in whole foods while avoiding processed and sugary items can drastically reduce PMS symptoms.
What to Eat:
- Leafy greens (spinach, kale)
- Complex carbs (quinoa, brown rice)
- Omega-3 fatty acids (salmon, walnuts, flaxseed)
- Calcium-rich foods (yogurt, almonds)
- Magnesium-rich foods (avocados, bananas)
What to Avoid:
- Caffeine
- Alcohol
- Refined sugar
- High-sodium processed snacks
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👉 Overcoming Sexual Dysfunction
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2. Exercise and Movement
Physical activity releases endorphins, which act as natural mood lifters. Aim for at least 30 minutes of moderate exercise, five days a week.
Recommended exercises:
- Brisk walking
- Yoga
- Swimming
- Dancing
- Strength training
Exercise also helps reduce bloating, cramps, fatigue, and improves sleep quality.
3. Sleep Hygiene
Poor sleep can magnify PMS symptoms. Most women need 7–9 hours of uninterrupted sleep nightly.
Tips for better sleep:
- Keep a consistent sleep schedule
- Avoid screens 1 hour before bed
- Use calming bedtime rituals (aromatherapy, reading)
- Avoid caffeine in the afternoon or evening
4. Stress Reduction Techniques
Stress worsens PMS by raising cortisol levels, which interferes with hormonal regulation.
Helpful practices include:
- Deep breathing
- Meditation or mindfulness apps
- Journaling
- Massage therapy
- Cognitive Behavioral Therapy (CBT)
Medical Treatments for PMS
When lifestyle changes aren’t enough, medical options may be recommended.
1. Hormonal Birth Control
Birth control pills, patches, or vaginal rings can stabilize hormone fluctuations and reduce PMS symptoms like cramping and mood swings.
2. Antidepressants
SSRIs (Selective Serotonin Reuptake Inhibitors) are often used to treat emotional symptoms of PMS or PMDD.
3. Diuretics
Water pills can help relieve bloating and breast tenderness by reducing fluid retention.
4. Supplements
- Calcium (up to 1,200 mg/day)
- Magnesium (200–400 mg/day)
- Vitamin B6 (up to 100 mg/day)
- Chasteberry (Vitex) – a natural herb used for hormone regulation
Always consult a gynecologist before starting any supplement.
When to See a Doctor
If PMS is affecting your daily life, relationships, or work, it’s time to talk to a doctor.
At IvanaMD, we specialize in personalized women’s care. Whether you’re facing moderate PMS or something more serious like PMDD, we’ll work with you to create a tailored care plan that gets results.
👩⚕️ Schedule your personalized consultation with Dr. Ivana today:
📞 346-585-4077
🌐 Visit ivanamd.com
Conclusion
Premenstrual Syndrome doesn’t have to rule your life. With the right combination of diet, exercise, sleep, and medical support, most women can reduce or even eliminate PMS symptoms.
If you’re tired of dealing with PMS every month, contact us at IvanaMD. Our concierge gynecology model gives you the time and attention you deserve.
You’re not alone—and you don’t have to suffer in silence.
