The American College of Obstetricians and Gynecologists defines premenstrual syndrome as the physical or mood changes most women feel the days before menstruation, which affect normal life. PMS encompasses a wide range of symptoms, but the ACOG states that at least 85 percent of menstruating women experience at least one. Physical symptoms may include breast tenderness, bloating or headache while emotional symptoms may include irritability, urge to cry, depression or confusion. PMS can disrupt your routine and have a negative effect on your relationships; however, by incorporating healthy habits it is possible to reduce your symptoms and overcome PMS.
Step 1
Exercise at least 30 minutes most days of the week. Choose cardiovascular activities such as walking, running, biking or using an elliptical machine at the gym, or dance. Aerobic, or cardiovascular, exercise has been associated with the alleviation of emotional PMS symptoms, especially depression, according to the ACOG.
Step 2
Incorporate activities into your routine that promote stress relief to lessen anxiety and irritability. Choose an activity that works best for you such as five minutes of deep breathing, meditation, a leisurely walk or massage.
Step 3
Aim to get eight hours of sleep each night, which is the average amount needed for adults, according to the American Psychological Association. Adequate sleep helps to reduce fatigue and irritability.
Step 4
Choose fruits, vegetables and whole grains when planning healthy meals, which provide vitamins and minerals that can help to control PMS symptoms. The United States Department of Agriculture My Pyramid recommends eating 2 ½ cups of vegetables, 1 ½ to 2 cups of fruit and 3 oz. of whole grains each day.
Step 5
Reduce your sodium intake from processed foods and table salt, which can lead to fluid retention and bloating. The Dietary Guidelines for Americans recommend consuming less than 2,300 mg of sodium per day.
Step 6
Reduce your intake of simple sugars from soda, candies and desserts, which can cause a crash in your blood sugar resulting in mood swings. The American Heart Association recommends no more than 6 tsp. of added sugars a day for women.
Step 7
Cut back on or eliminate your intake of caffeine and alcohol, which can contribute to some physical symptoms of PMS such as breast tenderness. While moderate intake, defined as one to two cups of coffee per day or one alcoholic drink per day for women, is not considered harmful, reducing or eliminating your intake may help reduce PMS symptoms.
Step 8
Talk with your doctor about any supplements recommended to treat symptoms of PMS. The ACOG states that reductions in PMS symptoms have been associated with the supplementation of calcium, magnesium, vitamin B6 and vitamin E.
Step 9
Talk with your doctor about possible treatments with medication based on the severity of your symptoms. Antidepressants and oral contraceptives have been used to treat symptoms for some women.
Tips and Warnings
- Consider keeping a record of your PMS symptoms by writing down the symptom, when it occurred, how long it lasted and if a method such as exercise helped to alleviate it. This will help you to identify what works best for you and can help your doctor if you plan to seek alternative or medicinal therapies.
- Consult your doctor before taking any over-the-counter or herbal supplements. She will be able to discuss any risks or side effects involved and help you make a decision based on your personal health status.
