PMS and Perimenopause: Understanding Symptoms and Taking Control
- Vibrance Way
- Jan 24
- 4 min read
Does it feel like PMS symptoms have leveled up recently? One moment, everything is fine, and the next, you’re in tears over a missing sock or snapping at the toaster. If this sounds familiar, you’re not imagining it. As someone who’s been there, I dived deep into why PMS symptoms feel more intense during this life stage. Spoiler: it’s not all in your head. Let’s break down what’s happening during perimenopause, why PMS worsens for some women, and what you can do to feel better.
What Is Perimenopause, and Why Is It Messing With PMS?
Perimenopause is the transitional phase before menopause when hormones fluctuate unpredictably. This can last several years, with your estrogen and progesterone levels rising and falling like a rollercoaster. For many women, these hormonal changes amplify PMS symptoms, making them more challenging than ever.
Think of it as your body throwing one last hormonal hurrah. Unfortunately, it’s not always a fun party.
Common PMS Symptoms During Perimenopause
Here are some symptoms you might experience more intensely:
Mood swings: Random crying spells or bursts of rage.
Physical discomfort: Bloating, sore breasts, and headaches that feel worse than usual.
Sleep issues: Difficulty falling or staying asleep.
Fatigue: A deep tiredness that no amount of caffeine can fix.
Why PMS Symptoms Are Worse During Perimenopause
For many women, the hormonal fluctuations of perimenopause exaggerate both physical and emotional PMS symptoms:
Estrogen spikes can increase anxiety and irritability.
Estrogen drops can lead to exhaustion and sadness.
The good news? As your periods become irregular, some women notice a gradual reduction in PMS symptoms.
How to Manage PMS Symptoms During Perimenopause
While there’s no magic cure, several strategies can help you feel better.
Lifestyle Changes
Move Your Body: Regular exercise, such as yoga or brisk walking, can boost your mood and improve sleep.
Eat Smarter: Minimize sugar, caffeine, and processed foods. Focus on whole foods like leafy greens, healthy fats, and lean proteins.
De-Stress Daily: Try meditation, journaling, or even a therapeutic scream session (no judgment here)
Prioritize Sleep: Stick to a consistent bedtime routine, and keep your bedroom cool and dark.
Supplements That Help
Adding targeted supplements to your routine can make a significant difference:
Supplement | Benefits | Recommended Brands |
Magnesium | Reduces bloating, improves sleep | · Doctor’s Best High Absorption Magnesium Glycinate; · Pure Encapsulations Magnesium Glycinate |
Vitamin B6 | Eases mood swings and irritability | · NOW Supplements Vitamin B6; · Nature's Bounty Vitamin B6 |
Ashwagandha | Reduces stress, balances hormones | · NutriRise Organic Ashwagandha; · Physician's Choice Ashwagandha |
Calcium + Vitamin D | Supports bone health, eases mood swings | · Nature Made Calcium with Vitamin D3; · Caltrate 600 Plus D3 |
HERBAL TEAS
Herbal teas can also provide relief:
Tea | Benefits | Recommended Brands |
Chamomile | Soothes bloating, promotes relaxation | · Traditional Medicinals Organic Chamomile; · Yogi Tea - Comforting Chamomile |
Ginger | Eases nausea and digestive discomfort | · Yogi Tea - Ginger Tea; · Traditional Medicinals Organic Ginger Aid |
Frequently Asked Questions (FAQs) About Perimenopause and PMS
What is perimenopause, and how does it affect PMS?
Perimenopause is the transitional phase before menopause where hormonal fluctuations can worsen PMS symptoms, including mood swings and bloating.
How long does perimenopause last?
Perimenopause typically lasts 4-10 years, but this varies for each woman.
Can stress make PMS symptoms worse during perimenopause?
Yes, stress can amplify hormonal imbalances, intensifying symptoms like anxiety and irritability.
Are there natural remedies for managing PMS during perimenopause?
Herbal teas, dietary changes, regular exercise, and supplements like magnesium and vitamin B6 can help.
What foods should I avoid to ease PMS symptoms?
Avoid processed foods, excessive caffeine, alcohol, and sugary snacks to reduce symptoms.
Can PMS symptoms disappear after menopause?
Many women find that PMS symptoms decrease or disappear entirely after menopause.
Is it normal to feel more emotional during perimenopause?
Yes, fluctuating hormone levels can lead to heightened emotions and mood swings.
What’s the best exercise for managing PMS symptoms?
Low-impact exercises like yoga and walking are excellent for reducing stress and improving overall well-being.
Do I need hormone therapy for severe PMS during perimenopause?
Hormone therapy may help in severe cases but should be discussed with a healthcare provider.
How can I track my PMS symptoms?
Use a journal or an app to monitor patterns in your mood, energy levels, and physical symptoms.
A Personal Journey Through Perimenopause
I’ve felt the chaos of perimenopause firsthand. One week, I’d cry over a spilled smoothie; the next, I couldn’t button my jeans due to bloating. Tracking my symptoms and making small changes helped me reclaim a sense of normalcy. These lifestyle tweaks and supplements slowed the emotional rollercoaster and helped me feel more like myself.
Conclusion
If PMS symptoms during perimenopause feel overwhelming, know you’re not alone. As we’ve explored in "PMS and Perimenopause: Understanding Symptoms and Taking Control," small, consistent changes like eating better, staying active, and trying targeted supplements can significantly improve how you feel. Remember, this is a phase—and you’ve got what it takes to navigate it. Take care of yourself; you deserve it.
Ready to take back control? Explore the best supplements and lifestyle tips today!
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