The Truth About PMS: What’s Normal and What’s Not?
Is PMS Just Something We Have to Live With?
“Ugh, it’s just PMS.”
How many times have you heard—or said—that? For many people, Premenstrual Syndrome (PMS) is considered an unavoidable part of life. Mood swings, cravings, cramps, bloating—it’s all normal, right? Not exactly.
While some hormonal shifts are expected before your period, debilitating symptoms that disrupt your life aren’t “just part of the deal.” In fact, severe PMS can be a sign that your body is struggling to maintain hormonal balance.
In naturopathic medicine, we don’t just accept these symptoms as normal—we ask why they’re happening. Let’s break down the difference between what’s typical and what’s not when it comes to PMS, and explore how natural approaches can help you feel like yourself all month long.
What Is PMS, Exactly?
Premenstrual Syndrome (PMS) refers to a group of physical, emotional, and behavioural symptoms that occur in the luteal phase of your menstrual cycle—after ovulation and before your period starts. These symptoms are triggered by fluctuations in hormones, particularly oestrogen and progesterone, as well as changes in brain chemicals like serotonin.
PMS can start anywhere from 1 to 2 weeks before your period and typically resolves once menstruation begins.
What’s Considered “Normal” PMS?
Mild, manageable symptoms that don’t interfere with daily life are generally considered within the range of normal. These can include:
Mild mood changes: Feeling a bit more emotional, sensitive, or irritable
Bloating or fluid retention: Slight puffiness or water weight
Breast tenderness: Mild discomfort that doesn’t require medication
Food cravings: Especially for carbs or chocolate
Fatigue: Slightly lower energy levels
Mild cramps: Discomfort that doesn’t stop you from functioning
These symptoms should be short-lived, improving once your period starts, and should not significantly affect your work, relationships, or quality of life.
What’s Not Normal When It Comes to PMS?
PMS becomes a concern when symptoms are severe, prolonged, or debilitating. If your monthly cycle feels like an emotional rollercoaster or a physical battle, that’s a sign your body is trying to tell you something.
Red Flags That Your PMS Isn’t Normal:
1. Intense Mood Changes:
Severe irritability, anger, or rage
Anxiety or depression that feels overwhelming
Feelings of hopelessness or thoughts of self-harm (seek help immediately if this occurs)
2. Debilitating Physical Symptoms:
Migraines or severe headaches
Intense cramps that require strong painkillers or keep you in bed
Extreme bloating that feels painful or distends your abdomen
Nausea, vomiting, or dizziness
3. Disruptions to Daily Life:
Missing work, school, or social activities regularly due to PMS
Sleep disturbances or insomnia during the luteal phase
Relationship issues caused by emotional volatility
4. Symptoms Lasting More Than Two Weeks:
PMS should only affect you in the second half of your cycle. If symptoms last most of the month, it could indicate a different hormonal or mental health issue.
When PMS Crosses the Line: PMDD
For some people, PMS evolves into a more severe condition called Premenstrual Dysphoric Disorder (PMDD). PMDD is a mood disorder characterised by extreme emotional and physical symptoms that severely impact daily life.
Key Symptoms of PMDD Include:
Intense depression or anxiety
Extreme mood swings
Uncontrollable anger or irritability
Difficulty concentrating
Feeling out of control
If you suspect PMDD, it’s important to seek support. While naturopathic care can help manage symptoms, PMDD may also require collaborative care with mental health professionals.
What Causes PMS to Be Worse Than Normal?
While hormonal fluctuations are natural, underlying imbalances can amplify PMS symptoms. In naturopathy, we look beyond the surface to find the root cause. Some common contributors include:
1. Oestrogen Dominance
When there’s too much oestrogen relative to progesterone, it can cause heavy periods, mood swings, and breast tenderness. This imbalance is often linked to poor detoxification, stress, or inflammation.
2. Progesterone Deficiency
Progesterone is the calming hormone that helps balance oestrogen. Low levels can lead to anxiety, irritability, and insomnia during the luteal phase.
3. Stress and Cortisol Imbalance
Chronic stress can disrupt the hypothalamic-pituitary-adrenal (HPA) axis, affecting the production of sex hormones. High cortisol levels can worsen PMS symptoms like fatigue, mood swings, and cravings.
4. Poor Gut Health
The gut plays a role in hormone metabolism. An unhealthy gut can lead to poor oestrogen clearance, contributing to hormonal imbalances.
5. Blood Sugar Instability
Fluctuating blood sugar levels can trigger mood swings, cravings, and fatigue—especially premenstrually. Insulin resistance is often linked to worsened PMS symptoms.
6. Nutrient Deficiencies
Low levels of magnesium, vitamin B6, vitamin D, and omega-3 fatty acids can make PMS symptoms more intense.
What Causes PMS to Be Worse Than Normal?
While hormonal fluctuations are natural, underlying imbalances can amplify PMS symptoms. In naturopathy, we look beyond the surface to find the root cause. Some common contributors include:
1. Oestrogen Dominance
When there’s too much oestrogen relative to progesterone, it can cause heavy periods, mood swings, and breast tenderness. This imbalance is often linked to poor detoxification, stress, or inflammation.
2. Progesterone Deficiency
Progesterone is the calming hormone that helps balance oestrogen. Low levels can lead to anxiety, irritability, and insomnia during the luteal phase.
3. Stress and Cortisol Imbalance
Chronic stress can disrupt the hypothalamic-pituitary-adrenal (HPA) axis, affecting the production of sex hormones. High cortisol levels can worsen PMS symptoms like fatigue, mood swings, and cravings.
4. Poor Gut Health
The gut plays a role in hormone metabolism. An unhealthy gut can lead to poor oestrogen clearance, contributing to hormonal imbalances.
5. Blood Sugar Instability
Fluctuating blood sugar levels can trigger mood swings, cravings, and fatigue—especially premenstrually. Insulin resistance is often linked to worsened PMS symptoms.
6. Nutrient Deficiencies
Low levels of magnesium, vitamin B6, vitamin D, and omega-3 fatty acids can make PMS symptoms more intense.
What You Don’t Have to Live With:
You deserve better than white-knuckling through half your life because of PMS. Here’s what’s NOT normal:
Crying uncontrollably every month
Feeling like a different person before your period
Missing out on work, relationships, or activities
Relying on painkillers just to get through the day
These are signs that your hormones are out of balance—and they can be addressed with the right support.
When to Seek Help
If your PMS is severe, getting worse, or interfering with your daily life, it’s time to book an appointment. You shouldn’t have to wait until your symptoms become unbearable to get help.
Seek immediate medical attention if you experience:
Suicidal thoughts or feelings of hopelessness
Severe depression or anxiety
Symptoms of PMDD that feel unmanageable
Ready to Break Free from PMS?
You don’t have to accept PMS as an unavoidable part of life. Book an appointment today, and let’s uncover the root cause of your symptoms. Together, we’ll create a personalised plan to help you feel balanced, energised, and in control—every day of the month.
FAQs About PMS
1. How do I know if my PMS is hormonal or something else?
Tracking your symptoms in relation to your cycle can help identify patterns. If symptoms are consistently worse in the luteal phase (after ovulation), it’s likely hormone-related.
2. Can diet really help with PMS?
Absolutely. Blood sugar imbalances, nutrient deficiencies, and inflammatory foods can all worsen PMS. A naturopathic approach includes tailored dietary support.
3. Is PMS normal if I’ve had it my whole life?
Common doesn’t mean normal. Long-term PMS can still signal underlying imbalances, even if it’s been part of your life for years.
4. Do I need hormone testing for PMS?
Not always, but in cases of severe or complex symptoms, hormone testing can provide valuable insights.
