PMS (premenstrual syndrome) affects up to 75% of people who menstruate. For some it's mild. For others, it significantly disrupts daily life. Here's what's actually happening — and what actually helps.
What Causes PMS?
PMS happens in the luteal phase (roughly days 14–28) as progesterone rises and then both progesterone and estrogen drop sharply before your period. This hormonal shift affects serotonin levels in the brain — which is why mood changes are so common.
Common PMS Symptoms
Physical Symptoms
- Bloating and water retention
- Breast tenderness
- Headaches or migraines
- Fatigue and low energy
- Food cravings (especially carbohydrates and sugar)
- Acne breakouts
- Constipation or diarrhea
Emotional Symptoms
- Irritability and anger
- Mood swings
- Anxiety or feeling overwhelmed
- Sadness or low mood
- Difficulty concentrating
- Feeling oversensitive
Science-Backed Ways to Reduce PMS
1. Magnesium (Strong Evidence)
Studies show 360mg of magnesium daily reduces PMS mood symptoms by up to 34%. Sources: dark chocolate, pumpkin seeds, spinach, almonds, avocado.
2. Reduce Salt and Sugar
Excess salt worsens bloating. Sugar spikes blood sugar and worsens mood swings. In your luteal phase, switch to complex carbohydrates: sweet potatoes, brown rice, oats.
3. Light Exercise
A 30-minute walk raises endorphins and serotonin. You don't need intense exercise — gentle movement is often more effective in the PMS phase.
4. Track Your PMS (This Is Big)
The most underrated PMS strategy is knowing it's coming. When you track your cycle, you get a warning — "PMS starts in 5 days". That awareness alone reduces its impact. You can plan lighter workloads, cancel draining commitments, and prepare emotionally.
Luna sends PMS reminders before your symptoms start, so you're never caught off guard.
5. Sleep Prioritisation
Progesterone disrupts sleep in the luteal phase. Keep your room cool (18–20°C), avoid screens before bed, and try magnesium glycinate before sleep — it helps both symptoms and sleep quality.
6. Vitamin B6
Studies show 50–100mg of vitamin B6 daily reduces PMS symptoms, particularly mood-related ones. Food sources: chickpeas, fish, potatoes, bananas.
When to See a Doctor
If PMS severely disrupts your life every month, you may have PMDD (premenstrual dysphoric disorder) — a more severe form affecting about 5% of people. Track your symptoms in Luna for 2–3 months and show the data to your doctor. The pattern is often very clear in the logs.
Track your PMS symptoms with Luna →
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