Post Menstrual Syndrome: Top 7 Symptoms With Best Tips To Manage It!

Nimisha Gupta

Nimisha Gupta
Nov 2023

2 min read
Post Menstrual Syndrome

Table of content

Your menstrual cycle has just been over, and you find yourself feeling irritable, tired, and emotionally all over the place.  If this is the case, then you may be experiencing Post Menstrual Syndrome, a condition that affects some women after their periods ends. 

It Is estimated that about 10% of menstruating women experience this condition. But what causes this post-menstrual condition in women, and how can it be treated naturally? This blog will discuss its symptoms and provide some natural tips to manage this health issue. 

So, let’s get started!

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What Is Post Menstrual Syndrome In Women?

We all are aware of Pre-Menstrual Syndrome (PMS), which occurs in the two weeks before the period starts, while PMS after the period affects women in the one or two weeks after their menstrual cycle ends.

While the exact cause of this health issue is still unknown, hormonal imbalances, particularly in estrogen and progesterone, may affect neurotransmitters like serotonin – often referred to as the “feel-good” hormone.

It’s important to note that while most women experience some degree of discomfort during this condition, some women with severe cases may experience Post Menstrual Dysphoric Disorder symptoms (PMDD) that can significantly impact daily life.

To understand this condition better, let’s discuss the post menstrual symptoms after period. Read on to know more.

What Are The Symptoms Of Post Menstrual Syndrome?

According to the Office on Women’s Health, a U.S. Department of Health and Human Services, post-period syndrome is not widely recognized or studied in medicine, and it may be related to low levels of serotonin. This neurotransmitter regulates mood, sleep, and appetite.

Following are the major symptoms that women experience during post-menstrual phase:

1. Headaches: Frequent headaches are often reported by women suffering from PMS after the period. The reasons can be hormonal changes, dehydration, stress, or lack of sleep. Also, it can be accompanied by other symptoms like dizziness or light sensitivity.

2. Breast Tenderness: It is a feeling of soreness, pain, or sensitivity in your breasts due to hormonal changes, especially estrogen and progesterone, that affect the breast tissue. It can also affect the size, shape, or appearance of your breasts.

3. Mood Swings: These can be sudden and unpredictable changes in your emotional state, such as feeling happy, sad, anxious, angry, or irritable. Hormonal fluctuations, stress, or environmental factors can trigger them. They can affect your relationships, work, or daily activities.

4. Fatigue: This can be a feeling of tiredness, weakness, or lack of energy that does not improve with rest. It can affect your physical and mental performance, as well as your motivation and mood. Hormonal imbalances, poor diet, lack of sleep, or medical conditions can cause it.

5. Bloating: Many women notice bloating and water retention during this time, causing discomfort and a feeling of heaviness, tightness, or swelling in the abdomen. Excess gas, fluid retention, or hormonal changes are the potential reasons. It can also cause discomfort, pain, or weight gain during periods.

6. Insomnia: In the post-menstrual phase, some women find difficulty falling asleep, staying asleep, or getting enough quality sleep. It can affect your mood, memory, concentration, and health. Hormonal changes, stress, anxiety, or other factors can cause it.

7. Food cravings: Post menstrual cravings are intense desires for certain foods, especially sweet or salty ones. Hormonal changes, emotional factors, or nutritional deficiencies can cause them. They can also affect your appetite, weight, or blood sugar levels.

Apart from these above symptoms, some women also experience difficulty in concentration, constipation, or diarrhea during their post-menstrual phase. It’s important to remember that these symptoms vary from woman to woman, both in severity and duration.

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Tips To Manage Post Menstrual Syndrome In Women

Diet plays a crucial role in our overall health and well-being, and it can also have a significant impact on managing symptoms of Post Menstrual phase in women. Certain dietary changes can help alleviate the discomfort and hormonal imbalances associated with PMS. Here are some tips:

Tips To Manage Post Menstrual Syndrome

1. Eat Fresh Fruits And Vegetables: These nutrient-rich foods provide essential vitamins, minerals, and antioxidants that support hormone balance.

2. Include Whole Grains: Opt for whole-grain bread, rice, pasta, and cereals instead of refined grains. Whole grains are rich in fiber that helps regulate digestion and stabilize blood sugar levels.

3. Consume Healthy Fats: Incorporate sources like avocados, nuts, seeds, and fatty fish into your diet. These fats aid in reducing inflammation and promoting hormonal balance.

4. Limit Caffeine Intake: While it’s tempting to reach for coffee or energy drinks to combat fatigue during PMS, excessive caffeine can exacerbate symptoms such as irritability and anxiety.

5. Reduce Salt Consumption: Sodium can contribute to bloating and water retention commonly experienced during PMS; therefore, cutting back on high-sodium processed foods is beneficial.

6. Stay Hydrated: Drinking adequate water throughout the day supports overall health and helps reduce fluid retention often associated with PMS.

7. Consider Herbal Remedies: Some herbs, like chamomile tea or evening primrose oil, may relieve common PMS symptoms such as mood swings or breast tenderness.

Apart from eating a healthy diet, focus on regular exercise, get adequate sleep, and control your stress levels to manage this condition naturally. Every woman is unique, and what works for one person may not work for another when managing PMS through dietary changes. So, finding the right balance is key!


Living with Post Menstrual Syndrome (PMS) can be challenging, but it doesn’t have to rule your life. You can take control of your PMS journey by understanding the symptoms and implementing natural management strategies.

The post-menstrual phase in women requires patience, self-awareness, and a willingness to explore various coping mechanisms. For more guidance, you can connect with our Fitelo experts, who can assist you in better managing this health issue with customized diet plans.

With minor modifications towards healthier habits, you will empower yourself to navigate these symptoms more easily and find relief, ultimately enhancing your overall quality.

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The customized diet plan of Fitelo’s dietician helped him achieve his health goals. Read his full transformation here:

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Do women lose weight slower than men? Well, the answer is yes. In this video, dietician Mac Singh explains how men’s and women’s bodies differ in BMR. 

He also talks about how hormones play a crucial role in the way fat is stored in our bodies and how it governs weight loss. To know more, watch this complete video:

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Frequently Asked Questions

What Are Common Symptoms Of  Post Menstruation?

Common symptoms include mood swings, fatigue, bloating, breast tenderness, and changes in sleep patterns during the post-menstrual phase.

How Can You Manage Post Menstrual Symptoms Naturally?

Effective natural remedies may include lifestyle adjustments, stress management, a balanced diet, and regular exercise to alleviate post-menstrual symptoms.

Can Post Menstrual Symptoms Vary From Month To Month?

Yes, post-menstrual symptoms can vary in intensity and combination from month to month due to factors like hormonal fluctuations, stress levels, and overall health.

Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!


This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long, happy life.

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