How to Use the PMS Symptom Score Calculator
PMS (Premenstrual Syndrome) affects 20–40% of women of reproductive age with physical and emotional symptoms 1–2 weeks before their period. Symptom type and severity vary greatly by individual.
This tool scores each symptom from 0–3 and multiplies by a duration factor. A higher score indicates more severe PMS. If symptoms are significantly interfering with daily life, a gynecology consultation is recommended.
Frequently Asked Questions
Magnesium supports nervous system regulation and muscle relaxation, helping reduce PMS symptoms like headaches, cramps, and anxiety. Taking 300–400 mg/day starting 2 weeks before your period is commonly recommended. Nuts, whole grains, and leafy greens are rich sources.
Aerobic exercise releases endorphins that alleviate pain, anxiety, and mood symptoms. Walking, swimming, or cycling 3+ times per week for 30 minutes significantly reduces PMS severity. Consistency throughout the month — not just during PMS — is key.
Caffeine, alcohol, sodium, and refined sugar worsen PMS. Whole grains, vegetables, lean protein, and calcium-rich foods (dairy, fortified soy milk) tend to reduce symptoms. Eating small, frequent meals also helps stabilize blood sugar, which affects mood.