Premenstrual Syndrome (PMS) in Grand Rapids, Michigan

Premenstrual syndrome (PMS) refers to the physical and emotional symptoms some people experience in the one to two weeks before their period. These symptoms usually ease once your period starts.

In Grand Rapids, MI, PMS care is available through major health systems such as Spectrum Health, Trinity Health Grand Rapids, Metro Health, and Mercy Health, as well as local OB/GYN and primary care clinics throughout Kent County.

What Is PMS?

PMS is a group of symptoms that occur in the second half of the menstrual cycle (after ovulation and before your period). Hormonal changes during this time can affect both your body and your mood.

Most people who menstruate will notice at least one or two premenstrual symptoms at some point in their lives. For many, these symptoms are mild and manageable. For others, PMS can significantly affect daily life, work, school, and relationships.

PMS Symptoms Usually Ease When Your Period Starts

PMS symptoms typically:

  • Begin 1–2 weeks before your period
  • Peak in the days just before bleeding starts
  • Improve or disappear within a few days of your period starting

If your symptoms do not follow this pattern, or if they occur throughout the month, talk with a Grand Rapids healthcare provider to rule out other conditions such as depression, anxiety disorders, thyroid problems, or perimenopause.

Common PMS Symptoms

Everyone experiences PMS differently, and symptoms can change from cycle to cycle. Some months may be worse than others, especially during times of increased stress, seasonal changes, or life transitions.

Physical PMS Symptoms

Common physical symptoms include:

  • Cramping in the pelvic area
  • Breast tenderness or swelling
  • Abdominal bloating
  • Fluid retention (feeling “puffy” in hands, feet, or face)
  • Acne or skin breakouts
  • Headaches or migraines
  • General aches and pains (back, joints, muscles)
  • Constipation, diarrhea, or alternating between both
  • Changes in appetite or food cravings (often for salty or sweet foods)
  • Feeling more tired or low on energy
  • Poor sleep or difficulty falling or staying asleep

Emotional and Mental Health Symptoms

Emotional and mood-related PMS symptoms can include:

  • Irritability or feeling easily annoyed
  • Anxiety or feeling “on edge”
  • Mood swings
  • Sadness or low mood
  • Feeling overwhelmed or less able to cope
  • Trouble with concentration
  • Memory problems or “brain fog”
  • Increased sensitivity to stress

PMS symptoms can be more intense:

  • During the teenage years
  • In the lead-up to menopause (perimenopause)
  • During times of high stress or poor sleep
  • In the winter months, which is especially relevant in Grand Rapids due to long, dark, cold seasons that can also contribute to seasonal affective disorder (SAD)

PMS vs. PMDD (Premenstrual Dysphoric Disorder)

If your emotional and mood-related symptoms are very severe and interfere with your daily life, work, school, or relationships, you may have premenstrual dysphoric disorder (PMDD), a more severe form of PMS.

PMDD affects about 3–8% of people who menstruate and often includes:

  • Severe mood swings
  • Marked irritability or anger
  • Intense anxiety or tension
  • Feeling hopeless or very depressed
  • Thoughts of self-harm or suicide

If you experience these symptoms, contact a Grand Rapids healthcare provider right away. You can seek help from:

  • Your primary care doctor
  • An OB/GYN at Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health
  • A local mental health provider
  • Kent County Health Department or Grand Rapids Public Health for guidance on local mental health resources

If you ever have thoughts of harming yourself, call 988 (Suicide & Crisis Lifeline) or go to the nearest emergency department in Grand Rapids.

What Causes PMS?

The exact cause of PMS is not fully understood, but it is likely related to how brain chemicals (neurotransmitters) interact with changing hormone levels, especially progesterone and estrogen, after ovulation.

Factors that may contribute to PMS include:

  • Hormonal changes during the menstrual cycle
  • Brain chemistry changes, especially serotonin
  • Stress, which is common during busy work and school seasons in Grand Rapids
  • Sleep problems, which can be worse in Michigan winters with shorter daylight hours
  • Diet and lifestyle, including caffeine, alcohol, and high-sugar foods
  • Underlying mental health conditions such as anxiety or depression

Managing PMS in Grand Rapids, MI

There are many effective ways to manage PMS. For most people, a combination of lifestyle changes and, when needed, medical treatment works best.

A Healthy Lifestyle Can Help Reduce PMS Symptoms

Healthy habits can make a significant difference in PMS symptoms. In Grand Rapids, you can take advantage of local resources like parks, trails, and community centers to support your health.

Physical Activity

Aim for about 30 minutes of moderate physical activity on most days of the week. This can include:

  • Walking or jogging along the Grand River or on local trails
  • Indoor workouts at a Grand Rapids gym or community center (especially helpful in winter)
  • Yoga, Pilates, or low-impact exercise classes
  • Cycling during warmer months

Regular exercise can:

  • Improve mood
  • Reduce cramps and bloating
  • Increase energy
  • Improve sleep quality

Nutrition and Hydration

Eating a balanced diet can help stabilize blood sugar and hormones. Try to:

  • Include plenty of fruits and vegetables
  • Choose whole grains (oats, brown rice, whole wheat bread)
  • Include lean protein (fish, chicken, beans, lentils, tofu)
  • Choose low-fat or fat-free dairy or fortified alternatives
  • Limit salty foods to reduce bloating
  • Drink plenty of water, especially during dry indoor heating months in Michigan winters

Try to reduce:

  • Sugary drinks and snacks
  • Caffeinated drinks (coffee, energy drinks, soda), especially if you have anxiety or sleep problems
  • Alcohol, which can worsen mood and sleep quality

Sleep and Stress Management

Good sleep and stress management are especially important in Grand Rapids, where long winters and early darkness can affect mood and energy.

  • Aim for 7–9 hours of sleep each night
  • Keep a regular sleep schedule
  • Create a relaxing bedtime routine
  • Limit screens (phones, tablets, TVs) before bed

Stress management strategies:

  • Relaxation techniques such as deep breathing, yoga, or meditation
  • Doing activities you enjoy (reading, art, music, hobbies)
  • Spending time with supportive friends or family
  • Counseling or therapy if stress, anxiety, or depression are significant concerns

Many Grand Rapids counseling centers and mental health clinics offer therapy for PMS-related mood changes and PMDD.

Medical Treatments for PMS

If lifestyle changes are not enough, your doctor may recommend medications or hormone treatments.

Medicine and Hormone Treatments

Your Grand Rapids doctor may suggest:

  • Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen for cramps, headaches, and body aches
  • Hormonal treatments (such as certain birth control pills) to stop ovulation or stabilize hormone levels
  • Antidepressants (usually SSRIs) for severe mood symptoms or PMDD
  • Diuretics (water pills) in some cases for severe bloating and fluid retention

These treatments should be prescribed and monitored by a healthcare professional. You can discuss options with:

  • Your primary care provider
  • An OB/GYN at Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health
  • A women’s health clinic in the Grand Rapids area

Natural and Complementary Therapies for PMS

Many people use complementary and alternative medicine (CAM) to help manage PMS symptoms. Common options include:

  • Calcium supplements
  • Vitamin B6
  • Magnesium
  • Evening primrose oil
  • Chaste tree (chaste berry)
  • Acupuncture
  • Naturopathy

However, more research is needed to confirm how effective these therapies are and what doses are safe.

Important Safety Tips

  • Always talk to a qualified, experienced healthcare practitioner before starting any supplement or herbal remedy.
  • Tell your doctor or pharmacist about all complementary medicines you are taking, as they can interact with prescription medications.
  • Do not replace prescribed treatments with supplements without medical advice.

In Grand Rapids, many integrative medicine clinics and licensed naturopaths work in coordination with local health systems. Ask your Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health provider for referrals if you’re interested in exploring these options safely.

When to See a Doctor in Grand Rapids for PMS

Make an appointment with a doctor or women’s health provider if:

  • PMS symptoms are bothering you or affecting your daily life
  • Symptoms stop you from doing things you normally do (work, school, social activities)
  • Symptoms continue despite healthy lifestyle changes
  • You have severe emotional or mood-related symptoms
  • Medicine or hormonal treatments you’ve tried are not improving your symptoms
  • Your symptoms suddenly change or become much worse

You can seek care from:

  • Your primary care doctor (GP)
  • A local OB/GYN or women’s health clinic
  • Community health centers in Grand Rapids
  • Kent County Health Department or Grand Rapids Public Health for help finding low-cost or sliding-scale services

If you have severe mood symptoms, thoughts of self-harm, or feel you might hurt yourself or others, seek emergency help immediately by calling 988 or going to the nearest emergency department.

Local Resources for PMS Support in Grand Rapids, MI

If you are looking for help managing PMS or PMDD in the Grand Rapids area, consider:

  • Spectrum Health women’s health and OB/GYN clinics
  • Trinity Health Grand Rapids OB/GYN and primary care clinics
  • Metro Health women’s health services
  • Mercy Health women’s health and family medicine clinics
  • Kent County Health Department for public health information and referrals
  • Grand Rapids Public Health resources and community programs
  • Local mental health providers and counseling centers for mood-related PMS and PMDD

Key Points About PMS in Grand Rapids

  • PMS is a group of physical and emotional symptoms that occur 1–2 weeks before your period.
  • Symptoms usually ease when your period starts.
  • Many people have one or two mild premenstrual symptoms; others have more severe symptoms that affect daily life.
  • Emotional symptoms can be severe in PMDD, which requires medical care.
  • Healthy lifestyle habits—regular exercise, a balanced diet, stress management, and good sleep—can reduce PMS symptoms.
  • Medicines, hormonal treatments, and, in some cases, complementary therapies may help.
  • Talk with a Grand Rapids healthcare provider if PMS symptoms are troubling you, changing, or not improving with self-care.

If you live in Grand Rapids, MI, you do not have to manage PMS alone. Local healthcare providers and community resources are available to help you find a treatment plan that fits your life, your body, and our West Michigan seasons.