No matter where on the planet we’re from, what we look like, our politics, religion, values, sexuality, whether we prefer vanilla or chocolate ice cream there is one thing that, whether we like it or not, brings us women together:
PMS.
PMS, or premenstrual syndrome, is that fun time of the month just before menstruation that comes with a myriad of symptoms. While the experience of PMS may be pretty universal, how PMS is treated from culture to culture varies widely. In the U.S., for example, PMS is largely viewed as a medical issue, to be treated with medications1— and, of course, to be made fun of in sitcoms. But in other cultures, the story is different. Here, we’ll take a look at how PMS is treated around the world, some common symptoms, and how to best alleviate the ones that we can.
Meaning of Premenstrual Syndrome
PMS stands for “premenstrual syndrome,” and when most people use this phrase, they’re describing symptoms that tend to occur one to weeks before menstruation starts, as well as during menstruation itself (though they’re still referring to this as premenstrual syndrome.) This combination of physical and emotional symptoms—which we’ll get into in a moment—are caused by changing hormone levels, namely, a drop in estrogen and progesterone.2
Before we get into some common symptoms, let’s look beyond the definition of PMS into what it really means across cultures.
Western Cultures: In countries like the US and UK, PMS is largely seen as a medical issue to be “treated.” It’s often treated with things like SSRIs (antidepressants), oral birth control, and of course, plenty of Tylenol or Ibuprofen.3
For decades, PMS has been the butt of jokes in movies and TV, and it seems like only recently has that lessened as we are getting more comfortable talking about women’s health. Still, it’s not uncommon in the West to hear some dumb joke minimizing women’s emotional experience to PMS—a too-soon call back to when women were deemed “hysterical” for having thoughts and feelings of their own.
Asian Cultures: PMS is often viewed through the lens of Traditional Chinese Medicine (TCM) in Asian cultures, with a larger focus on holistic, somatic symptoms like feeling cold rather than emotional distress. Women report fewer psychological symptoms compared to Western counterparts.4
Hindu Cultures: In predominantly Hindu cultures, like parts of India for example, menstruation is still often considered a time of “impurity,” leading to restrictions like not being able to cook or enter religious spaces. The bright side is, there is a built in break for women during this time of month on doing things like daily chores.5
Indigenous and African Traditions: Many cultures view menstruation as sacred or powerful, not merely a health issue.
- Dogon (Mali): Women stay in designated huts, separating them from the community during their period.6
- Ojibwe (Canada/US): Women may spend time in a "moon lodge," a secluded space for rest, spiritual reflection, and connection with other women.7
- Ghana: A young girl's first period is often celebrated with gifts, and she may sit under a ceremonial umbrella.8
Middle Eastern Cultures: PMS is apparently underreported and so often left untreated in many Middle Eastern cultures because of the serious stigma it carries.9
PMS Symptoms
No matter a culture’s attitude toward PMS, there are some symptoms that seem pretty universal. But as Delaney Schick points out in this blog post, just because some symptoms are common, doesn’t necessarily mean they’re normal or that you have to live with them.
Emotional Symptoms of PMS2
- PMS anxiety
- Mood swings
- Irritability
- Depression
- Crying spells
- Poor concentration
- Insomnia
- Change in libido
Physical Symptoms of PMS2
- Breast tenderness
- Bloating
- Temporary weight gain
- Joint or muscle pain
- Cramps
- Constipation
- Diarrhea
- Acne
Period Pain Remedies
PMS may be common, but that doesn’t mean that suffering through debilitating pain or mood swings every month should be normalized. Cultures around the world have turned to various remedies to handle PMS, and here are some of the most common approaches:
- China: Acupuncture and Herbal Medicine: Traditional Chinese Medicine has treated menstrual pain for thousands of years. Research published in the Journal of Traditional Chinese Medicine found that stimulating a specific acupuncture point on the leg for five to ten minutes was more effective at relieving painful periods than ibuprofen.10
- India: Ayurvedic herbs like ashwagandha and shatavari have been used for generations to support women's reproductive health and hormonal balance. Yoga poses and breathing techniques are also traditionally practiced to reduce cramps and ease emotional tension during menstruation.11
- Africa: In many African communities, ginger is a go-to remedy for period pain, and studies back it u, suggesting it can be just as effective as NSAIDs like ibuprofen. East African traditional medicine also draws on plants like hibiscus and basil for their anti-inflammatory properties.12
- Japan and Korea: “Moxibustion” involves applying heat to specific acupuncture points. This is commonly used across China, Japan, and the United States to treat period pain.13
- Western Cultures: Perhaps the most universal remedy of all is simply applying a heating pad to the lower abdomen for cramps. Research shows heat can be as effective as NSAIDs for pain relief and may even outperform acetaminophen in some cases.14
Learn more about What Your Period Blood Says About Your Health.
PMS Supplements
Whether you prefer an ancient remedy or a modern capsule, certain vitamins and supplements have shown real promise for easing PMS symptoms.
Calcium: Research shows the strongest evidence of benefit for calcium among supplements studied for PMS.2
Vitamin B6: Women with emotional PMS symptoms may benefit from taking Vitamin B6.2
Magnesium: A combo of magnesium and B6 can help PMS symptoms like depression, anxiety, insomnia, water retention, and breast tenderness.2
Vitamin D: Not only is Vitamin D essential for absorbing calcium, but it also plays an important role in neurotransmitter function and hormonal balance.2
Chasteberry: Chasteberry is one of the most commonly used supplements for female reproductive health and has been shown to be particularly helpful for physical PMS symptoms including bloating, breast pain, and headaches.15
FLO PMS Relief: If you're looking for a supplement that combines several of these evidence-backed ingredients in one, this O Positiv supplement is worth a look. FLO is formulated with chasteberry to help balance hormone levels, B6 to reduce mood swings and cravings, dong quai as a traditional antispasmodic for cramps, and lemon balm for its calming and cramp-relieving properties.*
No matter where in the world you're from, you don't have to just grin and bear it. Relief is out there, whether it comes in the form of a warm cup of ginger tea, an ancient herbal tradition, or a daily supplement. Your cycle may be universal, but how you take care of yourself is entirely your own.
