When Does PMS Start? Symptoms, Management, and Tracking Your Cycle
Do you know the feeling of unexplained shifts, nervousness, and fatigue that can occur in the days leading up to your period?
These are all common symptoms of premenstrual syndrome, or PMS for short.
Approximately 90% of females of reproductive age are believed to be impacted by this condition.
But when does PMS start, and how can you tell if what you’re experiencing is caused by this condition?
In this article, we will examine the early signs and symptoms of PMS, explore ways to deal with its effects, and learn ways to track these symptoms.
What is PMS
PMS, or Premenstrual Syndrome, describes a set of recurrent symptoms typically occurring a week or two before the period begins.
It is estimated that three out of every four menstruating women experience at least one symptom of PMS.
These symptoms recur in a predictable pattern, ranging from mild to severe.
When does PMS start
To understand when PMS starts, it is important to understand the various phases of the menstruation cycle.
An average menstrual cycle is considered 28 days long.
However, it might vary between 21 and 34 days and would still be considered normal.
Mid-way through this cycle, at around the 14th day, an egg is released from the ovary (Ovulation).
This stage is preceded and followed by the below-mentioned phases.
- Follicular/ proliferative phase
For a 28-day cycle, this phase occurs from the day your period starts (Day 1) through day 13.
- Luteal/ secretory phase
This stage occurs from the 15th day and goes on till the 28th.
PMS symptoms may begin appearing in the luteal phase of the menstrual cycle, i.e., after the 14th day from the onset of your period.
In some women, PMS symptoms may begin earlier or later than two weeks before menstruation as well.
PMS symptoms
PMS can produce not only physical but also emotional or behavioral symptoms in the luteal phase.
Physical symptoms
Some very commonly observed physical symptoms of PMS include the following:
- Acne
- Fatigue
- Joint or muscle pain
- Bloated abdomen
- Constipation or diarrhea
- Breast tenderness
Emotional/ behavioral symptoms
Irritability and mood swings are the most prevalent emotional symptoms of PMS.
Some other symptoms include the following:
- Feeling sad, anxious, or depressed
- Trouble concentrating
- Cravings or changes in appetite
- Trouble concentrating
- Crying spells
- Change in libido
- Social withdrawal
Causes
Doctors still are not sure of the exact cause of PMS.
But some factors are thought to contribute to the onset and severity of the condition, which include the following:
- Hormonal changes
- Chemical changes in the brain
- Existing mental health conditions
Apart from this, certain lifestyle factors might also contribute to the severity of your PMS, which include:
- Smoking
- Lack of regular physical activity
- Lack of proper sleep
- Eating excessive food products high in sugar, fat, or salt
Does PMS affect other health problems
A number of health conditions may worsen during PMS.
Depression and anxiety disorders are seen to be worsened during PMS.
According to studies, the incidences of depression are greater among patients with PMS than among healthy women.
Irritable Bowel Syndrome (IBS) symptoms, including cramping, bloating, gas, etc., might worsen before your period.
Additionally, Chronic Fatigue Syndrome (CFS) causes joint and muscle pain along with fatigue which typically intensifies as you approach your period.
Furthermore, PMS may worsen other conditions, including Migraines, Allergies, and Asthma.
Managing PMS
PMS can neither be cured nor avoided, and no single treatment works for everyone.
For some women, simple lifestyle changes might work, while medical treatment might be required for others.
Lifestyle changes and home remedies
Some minor changes in your daily habits might help reduce the discomfort of PMS. For example,
- Modify your diet. Reduce the intake of sugar, salt, caffeine, and alcohol. Eat frequent small meals
- Exercise regularly
- Get enough rest and sleep
- Avoid smoking
- Include vitamins and minerals in your diet to take supplements
Medications
Some commonly prescribed medications for PMS include the following:
- Nonsteroidal anti-inflammatory drugs (NSAIDs) help to reduce the pain. These include medications containing Ibuprofen or Naproxen.
- Birth control pills help keep your hormones balanced.
- Diuretics to ease bloating, breast pain, abdominal pain, and weight gain.
- Antidepressants for severe PMS, also called PMDD or Premenstrual Dysphoric Disorder.
- Anti-anxiety drugs for PMS-related anxiety.
Tracking your menstrual cycle
Tracking your menstrual cycle could be one way to ease keeping track of your periods and PMS symptoms.
This can help you identify trends in your symptoms and foresee when they will likely occur.
By knowing this, you can take proactive measures to manage your symptoms and minimize their impact on your everyday life.
For example, if you experience mood swings or irritability in the week leading up to your period, you might schedule relaxation activities, such as yoga or meditation, during that time.
If you experience bloating or digestive issues, you might adjust your diet to avoid foods that exacerbate these symptoms.
You can track your PMS symptoms in many ways, some of which include:
- Period tracking apps
- Writing your symptoms down (Paper tracker)
- Mood journal
- Calendar method
It’s important to find a tracking method that works for you and stick with it consistently to get the most benefit from tracking your menstrual cycle.
By monitoring your menstrual cycle, you can better understand your physiology and predict the onset of menstruation.
This enables you to prepare in advance and manage your symptoms more effectively.
Takeaway
PMS is a set of symptoms that includes a set of physical, emotional, or behavioral symptoms which typically recur in each cycle.
It generally includes breast tenderness, acne, cramps, mood swings, and crying spells.
These symptoms start to appear in the luteal phase, i.e., a week or two before menstruation.
The duration of these symptoms differs for each individual, and the symptoms might also differ for each individual from cycle to cycle.
For some people eating healthy and exercising regularly proves helpful in controlling these symptoms, but in some cases, medications need to be introduced.
Consult your healthcare provider for proper assessment before you start any medication.
Frequently Asked Questions
How many days before your period does PMS start?
PMS can start a few days or weeks leading up to menstruation, with symptoms starting as early as two weeks before the period starts. It includes breast tenderness, acne, cramps, mood swings, crying spells, etc. These symptoms disappear within four days after the start of menstruation for most women.
Can PMS start 2 weeks before period?
Yes, PMS can start as early as two weeks before you start menstruating. But they typically disappear within four days after you start bleeding. The duration for which PMS symptoms might appear varies for each individual and each cycle. If you experience persistent discomfort during this phase, consult your doctor.
Can PMS start 10 days before period?
Yes, PMS can start ten days before you start menstruating and disappear within four days after you start bleeding. However, the duration for which PMS symptoms might appear varies for each individual and each cycle. If you experience persistent discomfort during this period, consult your doctor.
Is there a cure for premenstrual syndrome?
There is no way to prevent or cure Premenstrual Syndrome completely. However, in mild cases, it can be dealt with by lifestyle changes like regular exercise and a healthy diet. But in the rest of the cases, medications like NSAIDs, diuretics, birth control pills, etc., might be prescribed.
How can I manage PMS symptoms?
There are several ways to manage PMS symptoms, including regular exercise, a healthy diet, stress reduction techniques such as meditation or yoga, getting enough sleep, and over-the-counter pain relievers for cramps or nausea. In some cases, hormonal birth control or prescription medications may also be recommended.
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