Understanding PMS: Why the Days Before Your Period Can Be Emotionally and Physically Challenging

Oh Yes Baby Yes
5 days ago
3 min read

PMS Symptoms Explained: Causes and What Really Helps

When the Days Before Your Period Feel More Difficult

Many people know this feeling: the days before your period can feel different. You may feel more irritable, tired, or emotional – sometimes also physically uncomfortable.

These symptoms are known as premenstrual syndrome (PMS).

In the podcast “Hallo Gesundheit” by CSS, Johanna Janku – board-certified gynecologist (FMH), sex therapist, and founder of Oh Yes Baby Yes – explains what causes PMS and how people can better manage it.

🎧 Listen to the podcast (German)

What Exactly Is PMS?

Premenstrual syndrome (PMS) describes a range of physical and psychological symptoms that occur during the second half of the menstrual cycle, between ovulation and the start of menstruation.

Typical symptoms include:

• Mood swings

• Irritability or sadness

• Fatigue

• Breast tenderness

• Headaches

• Abdominal cramps

• Water retention

• Food cravings

Many menstruating people experience some of these symptoms. For some, they become strong enough to affect daily life noticeably.

Why PMS Happens

After ovulation, hormone levels in the body begin to change. If pregnancy does not occur, certain hormone levels drop again – and this shift can trigger symptoms.

Common reactions include:

• Emotional sensitivity

• Irritability

• Mood swings

• Physical tension or discomfort

An important point: it is not only the hormones themselves that matter, but also how sensitive the body is to these hormonal changes.

PMS Is Individual

One important insight from clinical practice is that PMS is highly individual – both in symptom intensity and in personal experience.

Some people barely notice changes during their cycle, while others experience them more strongly. What matters most is not just which symptoms appear, but how much they affect daily life.

PMS or Something Else?

During medical evaluation, it is important to distinguish PMS from other conditions.

For example:

• Endometriosis – a condition often associated with severe pain

• PMDD (Premenstrual Dysphoric Disorder) – a more severe form of PMS with intense psychological symptoms

One key characteristic of PMS is that symptoms regularly appear during the same phase before menstruation.

What Can Help With PMS

Daily Life and Lifestyle

Sometimes small lifestyle changes can already make a difference:

• Regular physical activity

• Enough sleep

• Balanced nutrition

• Stress reduction

• Less alcohol or nicotine

Physical activity, for example, can positively influence mood.

Nutrients and Supplements

Certain nutrients may support symptom relief:

• Magnesium

• Calcium

• Vitamin B complex

Herbal Treatments

A well-known herbal option is chasteberry (Vitex agnus-castus). It may help balance hormonal fluctuations.

Important: its effects usually appear after two to three menstrual cycles.

Hormonal Treatment

In cases of stronger symptoms, hormonal treatments may be helpful, for example:

• Combined oral contraceptive pills

• Progesterone therapy during the second half of the cycle

Support for Psychological Symptoms

When emotional symptoms are more pronounced, additional support may include:

• Mindfulness or meditation

• Talk therapy

• Physical activity

• In some cases medication

An Important Reminder: It Is Okay to Feel Tired

One key message: you don’t always have to function perfectly.

The menstrual cycle is a natural biological process. Not every mood change automatically means illness.

For many people it helps to:

• Better understand their own cycle

• Adjust expectations toward themselves

• Consciously allow more rest during certain phases

Patience Is Part of the Process

Many approaches – whether lifestyle changes, herbal therapy, or medical treatment – take time.

Often the process involves discovering step by step what works best for each individual.

Conclusion

PMS is not a weakness – it is a natural response of the body to hormonal changes.

The better you understand your own cycle, the easier it becomes to manage these changes with care and self-awareness.

Podcast: PMS Explained

In the podcast “Hallo Gesundheit” by CSS, Johanna Janku talks in detail about the causes, symptoms, and treatment options for PMS.