Premenstrual syndrome

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Premenstrual syndrome — Holistic Approaches & Practitioners | Gyfts

Frequently Asked Questions

What causes PMS?

PMS is driven by the hormonal fluctuations of the luteal phase (the two weeks between ovulation and menstruation) — particularly the rise and fall of progesterone and its metabolite allopregnanolone, which interacts with GABA receptors in the brain. Oestrogen fluctuations also affect serotonin levels and mood regulation. Women who experience PMS are not deficient in hormones compared to those without PMS, but appear to have a heightened neurological sensitivity to normal hormonal changes.

What dietary changes can help PMS symptoms?

Several dietary approaches have evidence for PMS improvement. Reducing refined sugar and refined carbohydrates helps stabilise blood glucose, which amplifies mood volatility. Calcium (1,200mg daily from food or supplementation) has meaningful evidence — one large study found 48% symptom reduction. Magnesium supplementation (particularly magnesium glycinate) reduces bloating, mood symptoms, and breast tenderness. Vitamin B6 has evidence for mood-related PMS symptoms. Reducing alcohol and caffeine in the luteal phase reduces symptom severity for many women.

How is PMDD different from PMS?

Premenstrual dysphoric disorder (PMDD) is a severe form of PMS characterised by significant mood disturbance — including severe depression, irritability, and anxiety — in the luteal phase that resolves within a few days of menstruation and is severe enough to impair daily functioning. PMDD is a recognised DSM-5 diagnosis. While PMS affects up to 75% of women to varying degrees, PMDD affects 3–8%. PMDD often requires more intensive management including SSRIs (which can be taken only in the luteal phase), hormonal treatment, or other medical approaches.

Can exercise reduce PMS symptoms?

Yes — regular aerobic exercise throughout the month (not just in the luteal phase) has consistent evidence for reducing PMS symptom severity. Exercise increases endorphins, improves serotonin sensitivity, reduces stress hormones, and supports progesterone metabolism. Even moderate intensity exercise — brisk walking, cycling, swimming — for 30 minutes most days is associated with meaningful reduction in mood-related, pain-related, and physical PMS symptoms. The benefits are cumulative and consistent exercise over months produces better results than sporadic intense activity.

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Overview

Symptoms & Affected Systems

Contributing Factors

Supporting Lifestyle Strategies

Evidence Context

When to Seek Professional Help

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Frequently Asked Questions