An estimated three out of four women experience at least some degree of premenstrual syndrome (PMS) according to the Mayo Clinic. Some of the classic symptoms of PMS include irritability, insomnia, mood swings, crying spells, nervousness, fatigue, bloating and tender breasts. Premenstrual syndrome tends to creep up several days before menstruation begins. The intensity of these physical and emotional changes can vary from month to month. A healthy lifestyle that includes regular exercise and a nutritious diet may help control the symptoms of PMS.
Eating Habits
Eating several smaller meals throughout the day that include fruits, vegetables and whole grains may help reduce bloating and the sensation of fullness that can occur with PMS suggests Women's Health.gov.
Limiting your salt intake and drinking plenty of fluids such as juice and water may also decrease bloating and fluid retention. Avoiding caffeine and alcohol may help to lessen the severity of PMS symptoms.
Vitamins & Minerals
Taking calcium supplements may diminish both the physical and emotional symptoms of PMS. A study published in the fall of 2009 in the "Canadian Journal of Clinical Pharmacology" found calcium to be the only natural dietary supplement that had solid evidence to support its use in the treatment of PMS.
A daily dose of 400 mg of magnesium may diminish bloating and breast tenderness according to the Mayo Clinic. Taking 50 to 100 mg of vitamin B-6 and 400 IU of vitamin E each day may also ease symptoms linked to PMS.
Herbs
Herbs such as black cohosh, ginger, dandelion and evening primrose oil are purported to relieve PMS symptoms in some women. However studies have not found herbal remedies to be any more beneficial than a placebo in treating premenstrual discomfort according to the University of Maryland Medical Center (UMMC).
Exercise
Regular aerobic exercise throughout the entire month may help lessen the severity of PMS symptoms including insomnia. Regular physical activity can help you fall asleep faster and improve the quality of your sleep notes the Mayo Clinic.
Aim for aerobic activity such as brisk walking, jogging or bicycling at least five days a week. Womens Health.gov also recommends incorporating muscle-strengthening activities at least two days per week. Exercise can help improve your mood and boost your energy level.
Relaxation
Incorporating stress management techniques into your life may help relieve PMS according to Womens Health.gov. These activities may include deep breathing exercises, yoga or getting a massage. Spending time with friends and writing in a journal may also alleviate tension.
