Sedentary lifestyle increasing occurrence of PMS

Srinagar, Feb 15: Premenstrual syndrome (PMS), a condition marked by physical, emotional and behavioural changes, affects women during their reproductive years, often disrupting daily life in the days leading up to menstruation.

PMS usually occurs one to two weeks before periods, during the luteal phase of the menstrual cycle, and eases once menstruation begins. According to the National Institutes of Health(NIH), nearly 95 per cent of women of reproductive age experience premenstrual symptoms. The condition is identified when these symptoms recur cyclically and resolve by the end of menstruation.

For some women in the Valley, PMS quietly affects their emotional well-being and ability to manage everyday responsibilities. “It becomes very difficult to manage daily tasks. Every month, a week before my period, I feel restless. I lose my appetite and struggle to sleep. I don’t feel like the same person I am on other days,” said one woman.

Another woman described a more intense experience. “My symptoms once became so severe that I felt overwhelmed and had an anxiety attack. My heart started palpitating, and I thought I was developing a mental health disorder. After consulting a doctor and discussing the timing of my symptoms, I learned it was PMS caused by hormonal imbalance before menstruation,” she said.

Medical professionals note that such experiences are common. Dr Ruksana Qureshi, a consultant gynaecologist, said PMS affects women from adolescence through their forties. “Women may experience anxiety, irritability and noticeable behavioural and physical changes. Common symptoms include abdominal cramps, breast tenderness, fatigue, bloating, dizziness, headaches and disturbances in sleep patterns, including insomnia,” she said.

According to Dr Qureshi, PMS is primarily driven by hormonal fluctuations involving oestrogen, progesterone and serotonin. Lifestyle choices can further aggravate symptoms. “An unhealthy diet, particularly foods high in oil and sugar, can lead to weight gain. Increased body weight raises oestrogen levels, which may worsen PMS,” she said, advising women to avoid junk and sugary foods.

She emphasised that management of PMS largely depends on lifestyle modification rather than medication alone. “A balanced diet that includes vegetables, fruits, dry fruits and eggs, along with regular physical activity, can help reduce symptoms,” she said. Dr Qureshi also highlighted the role of increasingly sedentary lifestyles. “A lack of regular physical activity and inactive daily routines can worsen PMS symptoms, as the body does not get enough movement to regulate hormones and relieve stress,” she noted.

In cases where symptoms become severe or emotionally overwhelming, medical treatment may be required. “Medication can be prescribed to help regulate hormonal fluctuations when necessary,” she said. Stressing early prevention, particularly among adolescents, Dr Qureshi said parents should encourage healthy eating habits from a young age. “Limiting junk food and promoting freshly prepared, nutritious meals can help reduce the long-term impact of PMS,” she added. PMS is common yet frequently overlooked, and addressing it requires awareness, healthy lifestyle choices and timely medical support to ensure women receive the care and understanding they need.

By: Faria Bhat