SPM y síntomas del ciclo

Premenstrual syndrome (PMS)

Revisado: 4 de octubre de 2026

Solo en inglés por ahora

PMS is a mix of physical and emotional changes in the week or two before a period. Most people get some symptoms, and there is a lot you can do to feel better.

What PMS is

Premenstrual syndrome (PMS) is very common. Symptoms can start up to 2 weeks before a period and usually fade within a few days of it starting, as hormone levels begin to rise again. Over 90% of women say they get at least some premenstrual symptoms. PMS is likely if your symptoms follow a pattern. They start in the 5 days before your period and end within 4 days after bleeding starts. They happen for at least 3 cycles in a row and get in the way of daily life.

Common signs

Physical signs include bloating or a gassy feeling, tender or swollen breasts, cramps, headaches or backache, constipation or diarrhoea, spotty skin and greasy hair. Emotional and behaviour changes include mood swings, irritability, feeling low, anxious or tearful, tiredness, and sleeping more or less than usual. Changes in appetite or food cravings, trouble concentrating and less interest in sex are also common. You may notice only a few of these.

Why it happens

Experts do not fully understand why PMS happens. It seems to be linked to hormone changes in the cycle. After ovulation, progesterone rises. If you do not get pregnant, oestrogen and progesterone then fall sharply in the days before your period. Symptoms tend to appear in this second half of the cycle. PMS may be more likely if you are under a lot of stress, have had depression or postnatal depression, or have a family history of depression. It is most common in people in their 30s, and it can make migraine, asthma and allergies worse.

Everyday steps that help

Regular aerobic exercise through the month can ease tiredness, low mood and poor focus. Try to get at least 7 hours of sleep a night, as poor sleep can make moodiness worse. Some people feel better eating smaller meals every 2 to 3 hours. Cutting down on caffeine, salt and sugar in the 2 weeks before your period may ease many symptoms. Yoga, meditation, talking with friends or writing in a journal can help with stress. Smoking is linked to more and worse PMS, and it helps not to drink too much alcohol.

Painkillers, supplements and treatment

Painkillers such as ibuprofen or paracetamol can ease pain. Some studies suggest calcium may help with tiredness, cravings and low mood, and that vitamin B6 or magnesium may help some symptoms. Results for herbal remedies such as chasteberry and evening primrose oil are mixed. If you take other medicines, check with a doctor or pharmacist before starting a supplement. A doctor may suggest the combined pill for physical symptoms, an antidepressant (usually a type called an SSRI) for emotional symptoms, or a talking therapy called cognitive behavioural therapy (CBT).

When to see a doctor or nurse

See a doctor or nurse if your symptoms affect your daily life or if lifestyle changes have not helped. Before you go, note your symptoms each day for at least 2 cycles. Logging your mood and symptoms in Ciclo can show clearly when they start and stop. If your symptoms are severe, especially anger, anxiety or low mood, ask about premenstrual dysphoric disorder (PMDD). If you are thinking about harming yourself, get emergency help or contact a crisis line now.

This is general information, not a diagnosis. If premenstrual symptoms affect your daily life, talk to a doctor or nurse.