You’ve probably heard about PMS, or Premenstrual Syndrome, before. Most often, it’s made light of as a time when people get really cranky or start consuming pints of ice cream in their pajama pants. But PMS is real and frankly, it can suck. There’s also something called premenstrual dysphoric disorder (PMDD) which involves more severe PMS symptoms—click here to find out which one your teen might be experiencing.
If you or your teen is new to the world of periods, read on to learn more about what PMS is and the best ways to manage it every month.
What is PMS?
Between the bloating, headaches, fatigue, mood changes, and zits, PMS should probably be renamed PITB (Pain-In-The-Butt). These symptoms occur a week or two before a menstrual cycle starts and are quite mysterious. Scientists still haven’t figured out exactly why it happens, but it’s most likely related to changing estrogen and progesterone hormone levels in your body.
The duration or length is also different depending on the person. PMS can last a couple days for some, and then a week (or more) for others. One thing is for sure though: PMS is incredibly common, and 90% of people who have menstrual cycles will experience at least one symptom.
Symptoms of PMS
Here are a list of some of the most common physical and emotional symptoms of PMS that many women, teens, and people who menstruate can experience:
Emotional Symptoms of PMS
Tired
Lower energy
Mood swings
Irritability
Food cravings
Crying, sad, even depression
Lower confidence
Physical Symptoms of PMS
Abdominal bloating
Acne, usually around your chin
Constipation or diarrhea
Headache
Breast tenderness
Cramps in lower abdomen, back, legs
Just know, these symptoms are momentary and they will pass. That said, if any of these symptoms regularly disrupt your child's daily life—school, work, extracurriculars, etc., then it’s probably a good idea to speak with a medical professional.
They can guide you towards the right path and treatment options if your tween or teen is experiencing a severe form of PMS. They may check their thyroid hormone, as it can influence PMS symptoms. They may suggest lifestyle changes, or prescribe your teen with birth control pills, anti anxiety medications, or selective serotonin reuptake inhibitors (SSRIs), which have been shown to reduce mood symptoms for those with severe symptoms.
How to Relieve PMS
There are many things your teen can do to relieve their PMS symptoms. Here are some:
Get enough sleep
Try to encourage them to get the recommended 8 hours of sleep. Sleep problems can amplify anxiety and depression, and make PMS symptoms worse. Kt Period Undies can help your teen with that great night sleep by keeping them period-leak free in bed. Shop period kits now.
Get some exercise
It can be hard to find the motivation to exercise while PMSing, but it can give your teen natural energy and will boost their mood. They can try yoga, pilates, weight training, or any aerobic exercise to get those feel good hormones. Read more about exercising while menstruating.
Eat nutrient-dense foods
Your teen can help change the way they feel by changing what they eat during their period. Stick to munching foods that are dense with certain vitamins, such as:
Calcium: cheese, yogurt, milk, nuts, seeds
Magnesium: fruit, legumes, leafy greens, nuts and seeds
Iron: nuts, seeds, beans, lentils, dark leafy greens
Zinc: dark chocolate, eggs, dairy, meat, nuts
Drink lots of water: This is just something they should always do. Hydrate, hydrate, hydrate!
Complex carbohydrates: Yes, these carbs are good for them! Complex carbs like sweet potatoes, beans, oatmeal, and whole-wheat bread contain natural sugars and are rich in fiber to help stabilize mood.
Avoid super salty foods: Salt can make you feel bloated, so try your best to avoid a lot of sodium.
For more about foods that are good to eat while on their period, click here.
Managing your PMS
Your teen's body is prepping for a period, so PMS is a sign that it’s working overtime. Ensure they get lots of sleep, rest up, and do all of their favorite self-care activities. From taking baths to watching movies with friends, scrolling through TikTok, or even reading PMS blogs like this one—we recommend doing whatever makes make them feel the most comfortable while PMSing. When it comes to periods, their physical and mental health are what matter most.
