What is Premenstrual Syndrome?

Date: 11 Aug 2025

Premenstrual Syndrome (PMS) affects up to 75% of menstruating women, bringing with it a range of physical, emotional, and behavioral symptoms that can disrupt daily life.

While PMS is a natural part of the menstrual cycle, its impact can often be minimized through intentional lifestyle choices.

In particular, adopting a balanced diet, engaging in regular physical activity, and understanding preventive strategies can significantly reduce the severity and frequency of symptoms.

 

Foods and Substances to Avoid

What you eat and drink can influence how your body reacts before your period. Certain substances are known to aggravate PMS symptoms and should be limited or avoided:

• Caffeine increases anxiety, irritability, and sleep disturbances. It's found in coffee, tea, energy drinks, and some sodas.
• Chocolate, although comforting, contains caffeine and sugar, which may worsen mood swings and cravings.
• Nicotine, through smoking or vaping, can increase tension and breast tenderness by affecting hormonal balance.
• Sugar and salt cause bloating and water retention. High sugar intake also leads to blood sugar crashes, fatigue, and irritability.
• Alcohol interferes with mood regulation, sleep, and hydration, worsening PMS symptoms.
   

Instead, opt for complex carbohydrates, fiber-rich fruits and vegetables, lean proteins, and foods high in magnesium and vitamin B6 to balance hormones naturally.

 

The Role of Calcium and Supplements

Calcium plays a crucial role in alleviating PMS symptoms, including mood changes, bloating, and fatigue. A daily intake of 1,200 mg through diet or supplements can significantly reduce physical and emotional discomfort.

Magnesium, Vitamin D, B6, and E are also beneficial and often recommended as part of PMS management. These nutrients help regulate hormones and support nerve and muscle function, improving overall well-being during the menstrual cycle.

 

Natural Symptom Reliever

Physical activity offers powerful benefits for managing PMS. It enhances blood circulation, reduces bloating, and releases endorphins, natural chemicals that improve mood and reduce pain.

Recommended exercises include:

• Brisk walking
• Swimming
• Yoga
• Cycling or light jogging

Just 30 minutes of moderate activity five times a week can ease both the emotional and physical burden of PMS. Exercise also promotes better sleep and helps maintain a healthy weight, which is essential for hormonal stability.

 

Stress Management & Healthy Habits

Stress can intensify PMS symptoms. Managing it through relaxation techniques such as meditation, deep breathing, and mindfulness can help regulate mood and energy levels.

Other helpful habits include:

• Eating balanced meals regularly to prevent blood sugar spikes and crashes.
• Getting enough sleep, aiming for 7–9 hours nightly.
• Maintaining a consistent routine that includes self-care, hydration, and moderate activity throughout the month.

Developing these habits not only supports PMS relief but also improves overall reproductive and emotional health.

 

Prevention Strategies

1. Preventing severe PMS begins with lifestyle awareness. Quitting smoking is essential, as nicotine contributes to heightened pain and hormonal imbalances. Limiting caffeine and alcohol intake reduces nervous system overstimulation and improves mood control.
2. Calcium intake is a proven way to prevent symptom flare-ups. Combining this with regular exercise and a diet low in refined sugar and salt can maintain hormonal balance. Reducing stress through mental wellness routines also plays a crucial role in long-term symptom prevention.

Together, these strategies offer a proactive, natural approach to managing PMS without the need for long-term medication.

Recommended Products from Pharmily Kenya

For women seeking safe and supportive options, the following products from Pharmily Kenya can help manage PMS symptoms effectively:

1. M2‑Tone Syrup 200 ml – Ayurvedic menstrual tonic (KSh 669)
    Herbal formula rich in Ashoka and Shatavari; helps regulate cycles, soothe cramps, and balance hormones naturally.
2. Natures Aid Evening Primrose Oil 1000 mg, 90 softgels (KSh 3,199)
    High in GLA (gamma-linolenic acid), which may help reduce PMS‑related breast tenderness, irritability, and inflammation.
3. Calcium C 1000 Sandoz – 10s
    A combination of calcium and vitamin C that supports bone health and immune resilience. Helps reduce fatigue, irritability, and bloating when used regularly during the premenstrual phase.
4. Nature’s Truth Calcium 1200mg with Vitamin D3 5000 IU – 120 Softgels
    A high-potency calcium supplement with added Vitamin D3 to enhance absorption. Supports nerve and muscle function, helping to stabilize mood and reduce PMS-related stress.

Managing PMS doesn’t have to involve harsh medications or helpless suffering.

Through intentional dietary choices, avoiding caffeine, sugar, salt, nicotine, and alcohol, alongside regular exercise, adequate calcium intake, and stress management, most women can find effective relief.

Supplementing with supportive products from Pharmily Kenya can further enhance comfort and balance.

Embracing these changes can lead to more predictable, manageable menstrual cycles and a better quality of life every month.