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Teen Survival Guide

Home : Teen Survival Guide : Taking care of your reproductive health : Premenstrual syndrome (PMS)

Premenstrual syndrome (PMS)

girl frowningAre you feeling grumpy, tense, tired or depressed? Maybe you cry a lot and crave certain foods, too. Or maybe you have felt changes in your body, like acne, a bloated stomach, breast aches or slight weight gain. If you feel this way and it's also a few days before your period, you might have premenstrual syndrome or PMS. Don't worry! PMS is a normal part of having a period, and you will feel better soon!

If you get PMS, try…

  • Eating more healthful foods and less sugar and fat.
  • Eating less salt the few days before your period, which can help stop bloating.
  • Drinking less caffeine (found in soda, tea and coffee) to feel less crabby and help ease breast aches and cramps.
  • Eating small meals often each day rather than big ones.
  • Exercising for at least 30 minutes, four to six times a week. If you have cramps or aches and pains, don't exercise so hard—you can walk instead of jog.
  • Sleeping at least 8 hours each night.
  • Keeping a regular schedule for exercise, meals and bedtime.
  • Talking to your doctor about your PMS symptoms. Your doctor may have you take a pain reliever that has ibuprofen or naproxen, which you can buy at a grocery store or drugstore without a doctor's orders. Make sure you have permission from a parent or guardian first. Your doctor may give you other medicines if the symptoms are really bad.

Teen tip:

To make menstrual cramps better, put a warm water bottle or heating pad on your lower back or lower belly. You may also try hugging a pillow. Don’t ever take medicine without permission from a parent or guardian.

Fun quiz

No one knows for sure what causes PMS, but it seems to be linked to the changes in h _ _ _ _ _ _ levels that happen during your menstrual cycle.

*Hint: You can find the answer in one of the web sites listed at the end of this section.

Answer: hormone

To: girlshealth.gov
From: Traci (age 14), Anchorage, Alaska

I feel really down before my period. Is this normal?

The blues are a normal part of PMS. If your mood doesn't get better within a few days after starting your period, talk with your doctor or a parent or guardian. Also, check out the signs of depression on pages 44 and 45.

Content last updated February 12, 2008

U.S. Department of Health and Human Services, Office on Women's Health.

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