Conditions·General

PMS.

You notice mood swings, bloating, breast tenderness, or fatigue that show up the week or two before your period starts. It's a collection of physical and emotional symptoms tied to hormonal shifts in your cycle, and it affects most people who menstruate to some degree.

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Takes Ongoing

Regular exercise and combined oral contraceptive

Prescription

First-line treatment for premenstrual syndrome combines regular exercise with a low-dose combined oral contraceptive used continuously.

What it is

·Combined oral contraceptive (low-dose)
·Regular exercise

How it's used

1Start a low-dose combined oral contraceptive and take it continuously without a pill-free break.
2Do regular exercise three times per week at moderate intensity.
3Cut back on caffeine and alcohol.
4Use stress reduction strategies like breathing exercises or short walks.

Educational information, not a prescription. Any amount named in a study or on a pack is for a pharmacist, GP or qualified practitioner to confirm for you.

Beyond the remedy

Lifestyle, recommendations.

Four small shifts that travel well across traditions. Read alongside the remedies above, not instead of them.

Eating

Add calcium and vitamin D daily

Calcium and vitamin D reduce inflammation and support bone density, which PMS sufferers often lose due to hormonal fluctuations and reduced physical activity during symptoms.

·Eat one calcium-rich food at each meal: yogurt, cheese, leafy greens, or fortified plant milk
·Aim for 1000-1200 mg daily through food, or supplement if needed
·Get 15 minutes of midday sun three times weekly, or take 1000 IU vitamin D daily

An advisory note

Remedae is a library, not a clinic. Speak with a credentialed practitioner.

If something hurts, lingers, or changes, please reach a trained practitioner in the tradition of your choice. Nothing here is a diagnosis. We'll connect you with one inside Remedae soon.

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Gathering knowledge from 13 traditions.

Gathering knowledge from 13 traditions.

Gathering knowledge from 13 traditions.

PMS.

Regular exercise and combined oral contraceptive

What it is

How it's used

Add calcium and vitamin D daily

Related

PMS is one of 10 pages anyone can read.

Walk for fifteen minutes on heavy symptom days

Schedule one tech-free hour before bed

Tell one person your PMS pattern each month