top of page
  • Writer's pictureMin Jeon

PMS Doesn't Have to Cramp Your Style!

Hey there! If you've ever been curious about the ups and downs that come before your period, you're in the right spot. We're diving into the world of Premenstrual Syndrome (PMS). Whether you're looking to learn more about your own experience or want to support someone you care about, our goal is to make this journey into PMS easier to navigate and gain helpful information.

PMS is a common condition in menstruating individuals, and it shows up in all sorts of ways. From feeling moody and uncomfortable to changes in how we act, PMS is different for everyone. In this article, we're breaking down what PMS is and talking about symptoms and causes, and sharing the many benefits of acupuncture for treating PMS, along with additional methods to potentially help improve the condition. Join us on this educational journey to potential relief.

Understanding Premenstrual Syndrome (PMS)

Premenstrual Syndrome (PMS) is a complex and multifaceted set of symptoms that commonly occurs in the luteal phase of the menstrual cycle, typically one to two weeks before menstruation begins. It is estimated that up to 75% of menstruating individuals may experience some form of PMS during their reproductive years. The condition encompasses a wide range of physical, emotional, and behavioral symptoms, varying in severity and duration among individuals.

The hallmark of PMS is the cyclical nature of its symptoms, which cease or significantly improve with the onset of menstruation. The symptoms can be broadly categorized into emotional, physical, and behavioral aspects. Emotional symptoms may include mood swings, irritability, anxiety, and depression. Physical symptoms often involve breast tenderness, bloating, headaches, and changes in appetite. Behavioral manifestations may encompass altered sleep patterns, fatigue, and difficulty concentrating.

The exact etiology of PMS remains complex and is not fully understood. Hormonal fluctuations, particularly changes in estrogen and progesterone levels during the menstrual cycle, are believed to play a crucial role. Additionally, variations in neurotransmitter levels, such as serotonin, may contribute to mood-related symptoms. Prostaglandins, hormone-like substances involved in inflammation and pain, have also been implicated in the manifestation of physical symptoms like cramping and breast tenderness. Genetics, lifestyle factors, and underlying psychological conditions can further influence the severity of PMS.

While PMS is a common and often disruptive condition, it's crucial to distinguish it from a more severe condition known as Premenstrual Dysphoric Disorder (PMDD). PMDD involves more severe emotional and physical symptoms that significantly impact daily functioning. In contrast, PMS, while distressing, typically does not impair daily activities to the same extent. A comprehensive understanding of PMS requires consideration of its diverse symptoms, hormonal foundations, and the individualized nature of its presentation.

Potential Causes of Premenstrual Syndrome (PMS)

The exact causes of PMS are not fully understood, but various factors may contribute to its development. Here some potential causes of PMS:

Hormonal Fluctuations:

Changes in estrogen and progesterone levels during the menstrual cycle can trigger PMS symptoms.

Serotonin Levels:

Fluctuations in serotonin, a neurotransmitter that regulates mood, may play a role in PMS-related mood changes.


Elevated levels of prostaglandins, which are hormone-like substances, may contribute to menstrual cramps and other physical symptoms of PMS.


A family history of PMS may increase the likelihood of experiencing similar symptoms.

Lifestyle Factors:

Poor diet, lack of exercise, and high stress levels can exacerbate PMS symptoms.

Nutrient Deficiencies:

Inadequate levels of certain vitamins and minerals, such as B vitamins and magnesium, may contribute to PMS.

Caffeine and Alcohol Consumption:

Excessive intake of caffeine and alcohol has been linked to increased PMS symptoms.

Tobacco Use:

Smoking has been associated with an increased risk of PMS.

Body Weight:

Both being underweight and overweight can influence the severity of PMS symptoms.

Insufficient Sleep:

Lack of quality sleep can worsen PMS symptoms, especially mood-related issues.

Thyroid Dysfunction:

Abnormalities in thyroid function can impact hormonal balance and contribute to PMS.

Chronic Health Conditions:

Women with certain chronic conditions, such as irritable bowel syndrome (IBS) or asthma, may experience exacerbated PMS symptoms.

Neurotransmitter Imbalances:

Changes in neurotransmitter levels, including dopamine and gamma-aminobutyric acid (GABA), may contribute to PMS-related symptoms.

Psychological Factors:

Stress, anxiety, and depression can influence the severity of PMS symptoms.

Immune System Changes:

Some researchers suggest that immune system alterations may be involved in the development of PMS symptoms.

It's important to note that the exact cause of PMS can vary from person to person, and the interplay of multiple factors likely contributes to the manifestation of symptoms. Additionally, the understanding of PMS continues to evolve, and new research may provide further insights into its causes.

Potential Symptoms of Premenstrual Syndrome (PMS)

Premenstrual Syndrome (PMS) is a combination of physical, emotional, and behavioral symptoms that occur in a cyclic pattern before the onset of menstruation. Here are some potential symptoms of PMS:

Mood Swings:

Women may experience abrupt changes in mood, ranging from irritability to sadness.


Heightened sensitivity and irritability are common emotional symptoms of PMS.

Breast Tenderness:

Swelling and tenderness in the breasts can occur as a physical manifestation of PMS.


Many women report feeling more tired or fatigued in the days leading up to menstruation.


Fluid retention can lead to bloating and a feeling of fullness in the abdominal area.


Some women may experience headaches or migraines during the premenstrual phase.


Menstrual cramps, or abdominal pain, are common symptoms associated with PMS.

Food Cravings:

Unusual cravings for specific foods, often high in carbohydrates or sweets, may occur.

Sleep Disturbances:

Difficulty falling asleep or disrupted sleep patterns can be part of PMS.

Acne Breakouts:

Hormonal changes during PMS may contribute to increased acne or skin blemishes.

Joint or Muscle Pain:

Some women may experience joint or muscle pain as part of PMS symptoms.


Feelings of nervousness or heightened anxiety levels can be associated with PMS.


For some women, PMS can lead to feelings of sadness or depression.

Difficulty Concentrating:

Mental fogginess and difficulty concentrating may be experienced during PMS.

Changes in Libido:

Some women may notice fluctuations in sexual desire or interest during the premenstrual phase.

These symptoms can vary in intensity and duration among individuals experiencing PMS. If you have concerns about PMS symptoms or their impact on your daily life, it's advisable to consult with a healthcare professional for proper diagnosis.

Potential Benefits of Acupuncture for Premenstrual Syndrome (PMS)

It's important to note that individual responses to acupuncture can vary. Here are some ways acupuncture may potentially benefit PMS:

Pain Relief:

Acupuncture may stimulate the release of endorphins and modulate pain pathways, potentially offering relief from menstrual cramps and pelvic pain.

Hormonal Regulation:

Studies suggest that acupuncture may influence hormonal regulators such as gonadotropin-releasing hormone (GnRH) and sex hormones, potentially modulating hormonal imbalances associated with PMS.

Stress Reduction:

Acupuncture may activate the parasympathetic nervous system, potentially promoting relaxation and reducing cortisol levels, thereby addressing stress-related PMS symptoms.

Improved Sleep Quality:

By promoting relaxation and addressing factors contributing to sleep disturbances, acupuncture may potentially help improve overall sleep quality during the premenstrual phase.

Regulation of Neurotransmitters:

Acupuncture may impact neurotransmitter levels, including serotonin and gamma-aminobutyric acid (GABA), potentially influencing mood-related symptoms of PMS.

Inflammation Reduction:

Acupuncture may have anti-inflammatory effects by modulating the release of cytokines, potentially alleviating symptoms associated with inflammatory processes in PMS.

Enhanced Blood Circulation:

Improved blood flow through acupuncture may potentially contribute to reduced pain and discomfort associated with PMS, including breast tenderness and bloating.

Enhanced Endorphin Release:

Acupuncture may potentially stimulate the release of endorphins, natural painkillers that may help manage pain and improve mood during PMS.

Normalization of Menstrual Cycle:

Acupuncture may influence the regulation of menstrual hormones, potentially aiding in the normalization of menstrual cycles and reducing irregularities.

Reduction in Emotional Symptoms:

By modulating the autonomic nervous system and influencing neurotransmitter levels, acupuncture may potentially contribute to emotional well-being and symptom relief.

Improved Digestive Function:

Acupuncture may address gastrointestinal symptoms associated with PMS, potentially reducing bloating and discomfort.

Optimized Ovarian Function:

Acupuncture may impact ovarian blood flow and function, potentially influencing hormone production and regulation.

Regulation of Autonomic Nervous System:

Acupuncture may help balance the sympathetic and parasympathetic nervous systems, potentially promoting overall autonomic nervous system regulation.

Enhanced Serotonin Levels:

Acupuncture may influence the release and uptake of serotonin, potentially mitigating mood-related symptoms of PMS.

Reduced Water Retention:

Acupuncture may stimulate the lymphatic system, potentially reducing water retention and bloating associated with PMS.

Strengthening Immune Function:

By modulating immune responses, acupuncture may contribute to overall health and well-being, potentially impacting PMS symptoms.

Improvement in Fatigue:

Acupuncture may address energy imbalances, potentially reducing fatigue and improving overall vitality during PMS.

Promotion of Relaxation Response:

Through its impact on the nervous system, acupuncture may elicit a relaxation response, potentially counteracting stress and tension associated with PMS.

It's crucial to consult with a healthcare professional for proper diagnosis before seeking any treatments.

Additional Steps You Can Take to Potentially Help Improve Premenstrual Syndrome (PMS)

In addition to acupuncture, there are steps that individuals may consider taking to potentially help improve symptoms of Premenstrual Syndrome (PMS):

Regular Exercise:

Engaging in regular physical activity can help regulate mood, reduce stress, and alleviate physical symptoms associated with PMS.

Balanced Diet:

Adopting a diet rich in fruits, vegetables, whole grains, and lean proteins while minimizing processed foods can contribute to overall well-being and potentially alleviate PMS symptoms.

Adequate Hydration:

Staying well-hydrated can help minimize water retention and reduce symptoms like bloating.

Limiting Caffeine and Alcohol:

Reducing or eliminating caffeine and alcohol intake may help alleviate PMS symptoms, as these substances can contribute to irritability and disrupt sleep.

Nutritional Supplements:

Some individuals may benefit from supplements like vitamin B6, calcium, magnesium, and omega-3 fatty acids to address nutrient deficiencies associated with PMS.

Herbal Teas:

Herbal teas such as chamomile, peppermint, and ginger may have calming and digestive benefits, potentially alleviating PMS symptoms.

Mind-Body Techniques:

Practices like yoga, meditation, and deep breathing can help manage stress, improve mood, and enhance overall well-being during the premenstrual phase.

Chasteberry (Vitex):

Chasteberry supplements may help balance hormones and alleviate PMS symptoms, particularly breast tenderness and mood swings.

Dietary Fiber:

Adequate dietary fiber intake, through foods like whole grains and vegetables, may help regulate bowel movements and reduce bloating.

Calcium-Rich Foods:

Consuming calcium-rich foods such as dairy, leafy greens, and fortified plant-based alternatives may help alleviate PMS symptoms.

Magnesium-Rich Foods:

Foods high in magnesium, such as nuts, seeds, and leafy greens, may help reduce menstrual cramps and improve mood.

Avoiding Sugar and Processed Foods:

Minimizing intake of sugar and processed foods can help stabilize blood sugar levels and reduce PMS-related mood swings.

Regular Sleep Schedule:

Prioritizing consistent and sufficient sleep can contribute to improved mood and energy levels during the premenstrual phase.

Omega-3 Fatty Acids:

Consuming foods rich in omega-3 fatty acids, like chia seeds and flaxseeds, may have anti-inflammatory effects and potentially alleviate PMS symptoms.

St. John's Wort:

Some individuals find relief from mild to moderate depressive symptoms associated with PMS by using St. John's Wort, a herbal supplement.

Evening Primrose Oil:

Evening primrose oil, containing gamma-linolenic acid (GLA), may help reduce breast pain and tenderness associated with PMS.

Maintain a Healthy Body Weight:

Maintaining a healthy body weight through proper nutrition and regular exercise may positively impact PMS symptoms.

Stay Connected and Seek Support:

Maintaining social connections and seeking support from friends, family, or support groups may help alleviate emotional symptoms associated with PMS.

It's essential for individuals experiencing severe or persistent PMS symptoms to consult with a healthcare professional for personalized advice and to rule out any underlying medical conditions. These strategies may complement a comprehensive approach to managing PMS. Be sure to consult with a healthcare professional before making any new health and lifestyle changes.

As we wrap up this journey into the world of Premenstrual Syndrome (PMS), it's our hope that you've gained insights that make this natural aspect of the menstrual cycle a bit more familiar and manageable. Whether you're someone navigating the ebbs and flows of PMS yourself or supporting a friend or loved one through it, understanding is the key to empowerment.

Remember, PMS is diverse and unique to each individual. The mood swings, physical discomfort, and behavioral shifts are all part of a natural cycle, and acknowledging these aspects is a step toward a more compassionate self-awareness.

Arming ourselves with knowledge about the symptoms, causes, and practical strategies to improve PMS can lead to a more informed and resilient approach. From the many potential benefits of acupuncture to lifestyle adjustments, there are various tools at our disposal to make this monthly journey smoother.

If you are seeking relief from Premenstrual Syndrome (PMS) through acupuncture, look no further than Acupuncture and Wellness Clinic. Dr. Min K. Jeon's expertise in treating PMS has brought significant improvements to many patients. By employing a comprehensive approach that integrates acupuncture with complementary therapies, Dr. Min tailors treatment plans to suit each individual's unique needs.

Take the next step towards potential relief by scheduling a free consultation with Dr. Min. During this session, she will discuss your concerns, answer questions, assess your condition, and create a personalized treatment plan tailored to you. At Acupuncture and Wellness Clinic, our mission is to assist you in reclaiming your health and well-being.

Don't wait any longer to find relief. Contact us today to arrange your free consultation. 

PMS doesn’t have to cramp your style.

18 views0 comments


bottom of page