The symptoms of premenstrual syndrome can range from mild cramps to severe depression, as well as mood swings, fluid retention, weight gain and others. These tips may help reduce your symptoms.
Difficulty: Average
Time Required: 15 minutes
Here's How:
- Get a complete medical exam to rule out other organic diseases.
- Create a monthly PMS journal. Chart every day (even on your non-menstruating days). Include any symtoms you experience, as well as when you menstruate, and any other relevant information.
- Studies have found that up almost 50% of all symptoms, from moodiness and depression to menstrual cramps, can be reduced by getting 1200 mg of calcium daily through food and supplements.
- A low-fat, vegetarian diet is useful for reducing the length and severity of menstrual cramps and many symptoms of premenstrual syndrome.
- Exercise is an excellent way to reduce the symptoms of PMS. It also benefits you by reducing your stress level, lowering your risk of many diseases and helping you to maintain overall good health.
- Reduce the amounts of refined sugar, salt, red meat, alcohol and caffeine you consume.
- Taking 600 IU of Vitamin E daily may help reduce premenstrual breast tenderness.
- Magnesium supplements of 300 mg to 500 mg during the days you experience symptoms may reduce sugar cravings, and help reduce breast tenderness.
- Vitamin B6 helps reduce the symptoms of PMS for some women. Take 50 mg to 300 mg daily. Be careful not to overdose on B6, as side effects such as numbness can occur.
- Increase your intake of complex carbohydrates, leafy green vegetables, fruit, cereals and whole grains.
- Primrose oil is effective for some women. Take about 1500 mg per day.
- Natural progesterone obtained either over-the-counter or by prescription is helpful for many women. The amount to use varies by product.
- Oral contraceptives help relieve the symptoms of PMS for some women. However other women experience side effects from hormonal treatments. Weigh the pros and cons before you decide.
- Medicinal treatments include antidepressant medications, and anti prostaglandin medications such as ibuprofen and naproxen.
Tips:
- Never make important decisions during PMS, most decisions can wait a few days. Talk to your partner and family about PMS -- maybe they'll be more understanding.
- Need a heating pad for cramps and you don't have one? Get a sock and fill it with rice, put it in your microwave for a few minutes for a warm, cozy heating pad (a men's tube sock works best).
- Talk to your physician if PMS is a problem for you. Keep a journal of your symptoms, menstruation and any other relevant information to take to your appointment.
