What is PMS (premenstrual syndrome)?

Learn simple and effective ways to manage premenstrual syndrome (PMS) with lifestyle changes, emotional support, and medical advice.

About this article...

  • Suitable for members aged 12-17
  • 4 minute read
  • 791 words (2 sides of A4)
  • Providing help and guidance on Body & Fitness
  • Created and reviewed by our team of experts

Let's get started...

Understanding Premenstrual Syndrome (PMS)

Premenstrual Syndrome (PMS) is a common condition that affects many people who menstruate, typically occurring in the days leading up to their menstrual period. The condition manifests as a combination of emotional, physical, and psychological symptoms that can vary widely in both type and intensity, ranging from mild to debilitating. The exact cause of PMS is not known, but it's believed to be linked to changes in hormone levels during the menstrual cycle, particularly the fluctuations in oestrogen and progesterone.

Symptoms commonly associated with PMS include mood swings, irritability, depression, anxiety, bloating, breast tenderness, acne, fatigue, and changes in sleep patterns and appetite. Not everyone who menstruates will experience PMS, and the experience can differ greatly from one person to another.

Impact of PMS on Teenagers

As a teenager, dealing with PMS can be particularly challenging. During adolescence, the body undergoes significant hormonal changes that can make the symptoms of PMS more pronounced. This can affect a young person's life in various ways:

What is PMS (premenstrual syndrome)?
  • Academic Performance: Symptoms like fatigue, headaches, and difficulty concentrating can make it hard to stay focused in school, potentially impacting learning and grades.
  • Social Life: Mood swings and irritability can strain relationships with friends and family. Adolescents may feel misunderstood by peers who might not fully comprehend the impact of PMS.
  • Emotional Health: The emotional symptoms of PMS such as anxiety and depression can be particularly tough. Teens might feel overwhelmed or less able to cope with emotional stress during this time.
  • Sports and Extracurricular Activities: Physical symptoms like cramps and bloating can affect a young person's ability to participate in sports or other physical activities.

It's important for teens and their families to recognise these challenges and address them appropriately.

Managing PMS Symptoms

While PMS can be frustrating, there are several strategies that can help manage the symptoms:

Lifestyle Modifications

  • Regular Exercise: Engaging in physical activities such as walking, cycling, or yoga can help alleviate symptoms like cramps and mood swings.
  • Balanced Diet: Eating a diet rich in whole grains, fruits, vegetables, and lean proteins, while reducing intake of salt, sugar, caffeine, and alcohol can help manage bloating and mood fluctuations.
  • Adequate Sleep: Ensuring you get enough sleep is crucial, as fatigue can exacerbate other PMS symptoms. Aim for 8-9 hours of sleep per night.

Emotional and Psychological Strategies

  • Stress Management Techniques: Practices such as meditation, deep-breathing exercises, or journaling can help manage emotional symptoms like anxiety and irritability.
  • Support Networks: Talking about what you're experiencing with friends, family, or a counsellor can be very beneficial. It helps to share your feelings and reduces the feeling of isolation that sometimes accompanies PMS.

Medical Treatment

If lifestyle changes don't help alleviate the symptoms, it may be necessary to consult with a healthcare provider. They can offer other interventions such as:

  • Medications: Pain relievers like ibuprofen or aspirin can help manage cramps and headaches. In some cases, hormonal contraceptives may be prescribed to help regulate menstrual cycles and alleviate severe PMS symptoms.
  • Supplements: Some studies suggest that calcium, magnesium, and Vitamin B6 supplements can help reduce PMS symptoms. However, it's important to consult with a healthcare provider before starting any supplements.

Conclusion

Understanding and managing PMS can significantly improve your quality of life as a teenager. Recognising the symptoms early and adopting a combination of lifestyle changes, emotional support, and possibly medical intervention can help you navigate this challenging time more comfortably. Remember, you're not alone, and help is available. With the right strategies and support, you can minimise the impact of PMS on your daily life and continue to enjoy your teenage years to the fullest.

How are you feeling?

It is really important that when we need help, we feel able to ask for it. This could be speaking to a parent, a close friend, a teacher or someone else you trust. Sometimes it can be really hard to share our feelings with other people but if we are feeling low or don't know where to turn, sharing with others is really important. Teachers will always take you seriously and listen to your problems in confidence if you approach them for help. Likewise, parents, siblings or friends will help you if you reach out to them.

If you feel like you can't speak to anyone you know, there are people and organisations that can help support you:

  • Childline - Call them on 0800 1111 any time of the day or night, every day of the week
  • NSPCC - Call them on 0808 800 5000 between 10am and 4pm Monday to Friday or email them on help@NSPCC.org.uk
  • The Samaritans – Call them on 116 123 any time of the day or night, every day of the week
  • SANE – Call 0300 304 7000 for support (4:30pm - 10:30pm every day)
  • Mind – Call 0300 123 3393 (9:00am - 6:00pm Monday to Friday)

*Sometimes we will use real life examples in our articles to aid understanding. When we do, names and ages will be changed.