PMS: signs your period is coming and what helps

Ask a group of women how they know their period is on the way and you'll get a long list. Snapping at your partner over nothing. Jeans that suddenly feel tight. Sore breasts, a pimple on your chin, a sudden need for chocolate, or lying awake at 2am. This week that exact question sparked a long thread online, full of relatable answers.

These pre-period changes have a name: premenstrual syndrome, or PMS. Here is what's common, what tends to help, when to talk to your GP, and how the Thrive Health Band and app help you spot your own pattern across the month.

What is PMS?

PMS is the mix of physical and emotional symptoms that can show up in the week or two before your period. According to Jean Hailes for Women's Health, most women have one or two symptoms, and they usually ease once your period starts.

Symptoms can change from cycle to cycle, but they generally follow a pattern over time. They can be more noticeable in your teenage years and in the lead-up to menopause. It's not yet known exactly why PMS happens, but it seems to be linked to hormone changes in the second half of your cycle and how sensitive your body and brain are to them. Stress and lifestyle play a part too.

Common signs your period is coming

The Better Health Channel and Jean Hailes list a wide range. You might notice:

Body changes: bloating, sore or swollen breasts, fluid retention in your fingers or ankles, and pimples or acne.
Aches: headaches, aching muscles or joints, and cramping low in your belly.
Appetite and gut: food cravings, changes in appetite, constipation or diarrhoea.
Energy and sleep: tiredness and poor sleep.
Mood and thinking: irritability, anxiety, sadness, mood swings, feeling less able to cope, and trouble concentrating.

What helps with PMS?

Both Jean Hailes and Better Health say a healthy lifestyle can ease PMS symptoms. Small steps across the month make a difference:

Keep moving. About 30 minutes of moderate activity on most days is suggested. A brisk walk counts, and our article on walking for mental health has ideas.
Eat regular, balanced meals. Fruit and vegetables, wholegrains, lean protein and dairy. Planning snacks for the days before your period can take the edge off cravings.
Go easy on alcohol, caffeine and sugary drinks. These can make bloating, mood and sleep worse for some women. Here is how long caffeine lasts.
Protect your sleep. Keep a steady bedtime and a cool, dark room. Our sleep hygiene basics can help.
Make room for stress relief. Yoga, a slow breathing exercise like box breathing, or simply doing something you enjoy.
Small comforts. Jean Hailes suggests a soft cotton or bamboo bra for tender breasts.

Knowing when PMS is likely to arrive helps too. If you can see it coming, you can plan a lighter week, an earlier night or an easier workout.

How Thrive helps you see your own pattern

PMS is personal, and the pattern often only becomes clear when you look across a few cycles. The Band has no screen, so you can wear it day and night, and the Women's Health section of the Thrive by Optihealth app puts your cycle next to the rest of your health.

Daily Check-In. Rate your mood from 1 to 10 and tag how you feel, with quick taps for gut symptoms such as bloating.
Cycle Tracker. Log the start and end of each period, see when your next period is predicted, and see which phase of your cycle you're in, including the luteal phase, the days before your period when PMS usually shows up.
Log Symptom. Log bloating, headaches, cramps or anything else with a 1 to 10 rating and a start and end time.
Symptom Trends. See how often each symptom shows up over time, so a repeating pre-period pattern is easier to spot.
Sleep, four ways. Thrive shows Quality, Quantity, Regularity and Timing, plus hours slept, so you can see whether the nights before your period look different.
Ask Thrive. Try "Does my mood dip in the days before my period?" or "How did I sleep the week before my last three periods?"

Over time, Thrive builds a picture of what's usual for you right across your health, from sleep and heart to stress and mood, temperature, nutrition and more. Your Health Fingerprint is ready after about 30 days of wear. Our article on period tracking and your cycle has more on cycle patterns.

When to see your GP about PMS

See your GP if PMS is bothering you, if symptoms keep going despite lifestyle changes, or if they get in the way of work, study, relationships or everyday life. Also talk to your GP if you have severe mood symptoms before your period, such as deep sadness, anxiety or anger. These can be a sign of premenstrual dysphoric disorder (PMDD), which Jean Hailes describes as different from PMS and causing severe emotional and psychological distress. Your GP can help. If you're feeling very low or overwhelmed, call Lifeline on 13 11 14 or text 0477 13 11 14, any time.

Your GP can talk you through options, including medicines, and can check any supplements before you try them. Thrive isn't a diagnosis, but you can show your Thrive trends to your GP. A few cycles of symptoms, mood and sleep in one place can make that conversation easier.

Before you buy

Thrive Health Band: A$589 for the band including 12 months of the Thrive plan, paid upfront. Prices are in AUD and include GST.

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Common questions

How many days before your period does PMS start?

PMS usually shows up in the week or two before your period and eases once your period starts.

Why do I crave sweet food before my period?

Food cravings and appetite changes are common PMS symptoms. Regular meals and planned snacks can help.

Can Thrive predict my period?

The Cycle Tracker shows your current cycle phase and when your next period is predicted, based on the periods you log.

For more answers, see Questions.