Understanding PMS: What’s Normal, What’s Not, and How to Take Control

Because spiraling over chocolate and canceling plans again doesn’t have to be your normal.

Sudden mood swings.

Feeling like you’ve been hit by an emotional truck.

Cravings that feel more like compulsions than preferences.

PMS hits differently for each of us.

Some months feel manageable.

Other months?

You’re wondering if Mercury’s in retrograde or if your hormones are trying to sabotage your entire life.

Breast tenderness, irritability, mood swings, cravings, bloating — been there, done that.

Early on, I just accepted all of this as my “normal” and didn’t question it.

And yet… it blindsided me every. single. time.

Even though it was the same script, on repeat.

If you’ve ever asked, “Is this normal?” — you’re in the right place.

Let’s break PMS down together: what it is, why it happens, and how to support yourself in a way that actually makes sense for your real life.

What is PMS, Really?

PMS (premenstrual syndrome) refers to the group of emotional, physical, and behavioral symptoms that show up in your luteal phase (aka Inner Fall), the time between ovulation and when your period starts.

It’s often chalked up to “being hormonal,” but it’s so much more nuanced than that.

Blood sugar imbalances, inflammation, nutrient deficiencies, and even gut health play a role.

How Common Is It?

Up to 75% of menstruating people experience PMS symptoms.

• Mild to Moderate: About 20–30% have symptoms that are annoying but don’t derail their lives.
• Severe / PMDD (Premenstrual Dysphoric Disorder): Around 3–8% have symptoms that are truly life-disrupting — emotionally and physically.

Understanding where you fall on that spectrum is step one.

It’s not about comparison, it’s about context.

What’s Actually Happening in Your Body?

Your hormone levels are dropping after ovulation (especially estrogen and progesterone), which can trigger a whole cascade of effects — from mood swings to sleep disruption.

• Estrogen drop = irritability, water retention, and low mood
• Progesterone drop = anxiety, fatigue, restlessness
• Serotonin disruption = cravings, emotional dips, poor sleep

It’s not “all in your head.”

It’s in your hormones, your gut, your nutrients, and your nervous system.

Your entire body is involved.

Common PMS Symptoms & What They Mean

1. Physical Symptoms

• Bloating: Often due to estrogen + inflammation
• Breast tenderness: A common result of fluctuating progesterone and estrogen levels
• Fatigue: Hormonal rollercoasters and unstable blood sugar
• Cravings: Usually a sign your body is in need of a nutrient (or several)

For me, my weakness is the chips and chocolate.

The kind of cravings that don’t just knock — they bang on the door.

And the insomnia? Wild.

Even when I’m exhausted, I just… can’t sleep.

2. Emotional Symptoms

• Mood swings / irritability: Often tied to serotonin dips and inflammation
• Anxiety / depression: Worsened by magnesium or B6 deficiencies
• Heightened sensitivity: Hormonal shifts can amplify emotional responses

I used to explode over the smallest things.

I’d go from 0 to 100 real quick, it would strike out of nowhere.

And then I’d feel guilty about going off the way I did.

PMDD helped me put a name to the storm.

But my greatest lesson has been to carve out more me time, say less, and not have too much going on during that time.

3. Behavioral Symptoms

• Sleep struggles
• Brain fog
• Changes in appetite (too much or too little)

Now, during this phase, I focus on protein, because my hungrier gets insatiable.

I’ve also stopped trying to “keep up” and let the laundry pile.

It’s not giving up. It’s grace.

Tracking my cycle helped me stop being blindsided and start preparing.

Root Causes And Contributing Factors

PMS is the result of more than just hormones doing a dance. There are layers.

1. Hormone Imbalance

• Estrogen dominance or low progesterone can mess with mood, sleep, and digestion.

What Can Help:

• Steamed cruciferous veggies (broccoli, kale) to support estrogen detox
• Stress-reducing habits to preserve progesterone

2. Chronic Inflammation

• Heightens PMS symptoms like fatigue, bloating, joint aches

What Can Help:

• Add wild berries, walnuts, turmeric
• Avoid refined sugar + processed snacks
• Gentle movement > intense workouts

3. Nutritional Deficiencies

• B6, magnesium, and calcium are MVPs here

What Can Help:

Wild caught fatty fish, pasture-raised eggs, organic nuts or high quality supplements

What’s Normal vs. What’s Not

PMS symptoms typically start 5-7 days before your period.

“Normal” PMS:

• Mild irritability or sadness
• Bloating or cravings that pass once your period starts
• Some fatigue or sensitivity, but not soul-crushing
• Short-term changes in appetite or sleeping patterns

Time to Seek Support If:

• You feel emotionally unhinged or unsafe
• Persistent depression, anxiety, or irritability
• Physical symptoms (like migraines or cramps) derail your day
• You can’t function or communicate clearly for several days each month
• Symptoms disrupt your job, schooling, or personal relationships regularly

Even now, my cravings and sleep struggles can sneak up on me, especially during busy travel weeks or overwhelming seasons.

But I’ve learned to see that as my body calling me in, not a character flaw.

5 Ways to Work With PMS (Not Against It)

1. Eat for blood sugar balance.
   Whole foods + consistent meals = better energy + less mood swing whiplash
2. Sleep like it’s your job.
   Darkness, chill vibes, phone away from bed, your body heals when you rest
3. Move gently.
   Restorative yoga, causal walks, dancing in the kitchen = happy hormones
4. Stress less (or differently).
   Journaling, crying, laughing, breathwork — whatever helps release the tension
5. Track your cycle.
   It’s all communication. You will see the patterns. And they’ll change how you treat yourself.

You’re Not Too Much — You’re Cyclical

Your body isn’t broken.

It’s cycling. It’s wise. It’s working overtime to keep you balanced in a world that rarely makes space for fluctuation.

Understanding my PMS didn’t erase it overnight, but it gave me a roadmap.

Now, I make decisions based on compassion, not pressure.

And yes, I still have moments where I want to eat an entire family bag of chips and not talk to people.

But I know when those moments are coming.

And I know what to do with them.