From the Guidelines
Lifestyle modifications and symptom tracking should be the first-line approach for managing PMS due to their non-invasive nature, minimal side effects, and significant symptom reduction potential. These interventions are crucial as they address the root causes of PMS symptoms, including hormonal fluctuations and neurotransmitter changes. According to the American Cancer Society/American Society of Clinical Oncology breast cancer survivorship care guideline 1, lifestyle modifications are recommended to help mitigate vasomotor symptoms, which can be applicable to PMS symptoms as well.
Key lifestyle modifications for PMS include:
- Regular exercise, such as 30 minutes of moderate activity most days, to increase endorphins and reduce stress hormones
- Dietary changes, like reducing caffeine, salt, and alcohol, while increasing complex carbohydrates and eating small, frequent meals to stabilize blood sugar and reduce fluid retention
- Stress management techniques, including meditation, yoga, or deep breathing, to regulate the body's stress response
- Adequate sleep, aiming for 7-9 hours nightly, to help regulate hormonal balances
Symptom tracking using a daily diary for at least two menstrual cycles is also essential as it helps identify patterns, triggers, and the most troublesome symptoms, allowing for targeted interventions and providing objective data to guide treatment decisions 1. By empowering women to take an active role in managing their symptoms, these interventions can be implemented immediately without prescription medications, making them accessible first steps before considering pharmacological options.
The emphasis on lifestyle modifications and symptom tracking aligns with the principle of minimizing interventions that could have adverse effects, especially when the condition, like PMS, can be managed through non-pharmacological means. This approach prioritizes the reduction of morbidity, mortality, and improvement of quality of life by promoting healthy habits and self-management techniques.
From the Research
Lifestyle Modifications and Symptom Tracking for PMS
Lifestyle modifications and symptom tracking are considered first-line approaches for managing Premenstrual Syndrome (PMS) due to several reasons:
- Dietary Changes: Studies have shown that dietary modifications, such as increasing calcium and vitamin D intake, can help alleviate PMS symptoms 2, 3, 4, 5.
- Limited Side Effects: Lifestyle modifications generally have limited side effects compared to pharmacological treatments, making them a safer option for women with mild-to-moderate PMS symptoms 6.
- Overall Health Benefits: Healthy lifestyle changes, such as regular exercise, stress reduction, and a balanced diet, can have overall health benefits beyond just managing PMS symptoms 6.
- Cost-Effective: Lifestyle modifications can be a cost-effective approach to managing PMS symptoms, especially for women who may not have access to or prefer not to use pharmaceutical treatments 3, 4.
Symptom Tracking
Symptom tracking is also an essential component of PMS management:
- Identifying Patterns: Tracking symptoms can help women identify patterns and correlations between their symptoms and lifestyle factors, allowing them to make informed decisions about their treatment 2.
- Monitoring Progress: Symptom tracking can also help women monitor their progress and adjust their treatment plan as needed 6.
- Improving Quality of Life: By managing their symptoms effectively, women with PMS can improve their overall quality of life and reduce the impact of PMS on their daily activities 3, 4, 5.