PMS or Premenstrual syndrome is a general term used to describe the many symptoms that can occur along with the menstrual cycle. It can involve physical and emotional changes such as pain, cramping, mood swings and fatigue. In some cases these symptoms can interfere with work and socialization. If symptoms are severe, a physician can prescribe medications. There are also some general remedies for PMS symptoms.
Diet
Changing the amount and type of food eaten can sometimes help with PMS, states the Mayo Clinic. This includes eating smaller meals more frequently that are low in salt to help cut down on feelings of being bloated.
While everyone is different, there may be certain substances that trigger symptoms. Cutting back on alcohol, caffeine, sugar and chocolate may help. Tobacco can also contribute to symptoms and should be avoided. The focus should be on eating a well-balanced diet with a mix of carbohydrates, fruits and vegetables.
Exercise
According to the National Women's Health Information Center, no one technique works for everyone and it may take some experimenting to find the right combination of remedies. However, regular exercise may help. Getting 30 minutes of moderate exercise on most days of the week can keep the body strong and healthy and better equipped to handle the changes that occur each month. Exercise is also beneficial in improving mood and managing the emotional swings that can occur with PMS.
Manage Stress and Get Sleep
Getting eight hours of sleep to avoid fatigue and feeling run down is important, states the Family Doctor website. It is also important to manage stress, especially the week before and during the menstrual cycle.
The University of Chicago states that stress leads to a release of many chemicals in the body that can exacerbate PMS symptoms. Learn to set limits and say no when needed, take a walk or hot bath, or try yoga, tai chi or some type of meditation technique to bring stress levels down.
Calcium Supplements
Along with avoiding trigger foods, it may be helpful to take calcium supplements. The American College of Obstetricians and Gynecologists recommends taking 1,200 mg per day to help manage physical and emotional symptoms. While more research is needed, magnesium supplements and vitamin E may also help.
A physician or registered dietitian can go over individual needs and make sure that the right amounts are being taken. Using supplements in too high of a dose can be harmful.
Medications
Taking antidepressants may help control mood swings and diuretics can help control water retention. Pain medications or muscle relaxants and many other medications may be used depending on individual symptoms. Keeping a diary of symptoms that can be discussed with a healthcare provider can help determine the right treatment approach if PMS symptoms are severe.
