Premenstrual syndrome, often referred to as PMS, can wreak havoc on your mental and physical well-being. According to Northern County Psychiatric Associates, between 40 and 80 percent of women are estimated to experience PMS and around 5 percent experience significant impairment from the symptoms. Symptoms include changes in mood and a variety of physical issues such as bloating, back pain, insomnia and headaches. Depression during PMS is also referred to as premenstrual dysphoric disorder, or PMDD, and usually only occurs for one to two weeks prior to getting your period.
Step 1
Drink three glasses of milk each day. According to C-Health, many women have a calcium deficiency, and abnormalities in calcium metabolism may be responsible for PMS symptoms. Drinking three glasses of milk daily ensures that you meet your daily requirement for calcium, which may help to fend off mood-related symptoms of PMS.
Step 2
Exercise regularly. According to the American Congress of Obstetricians and Gynecologists, regular aerobic exercise, such as brisk walking, swimming or running, can lessen the depressive symptoms of PMS.
Step 3
Include complex carbohydrates such as whole grains, whole-wheat bread and whole-wheat pasta in your diet. Dietary changes are often the simplest changes to make and can alleviate some of the symptoms of PMS. According to the American Congress of Obstetricians and Gynecologists, eating complex carbohydrates can reduce the mood-related symptoms of PMS.
Step 4
Use relaxation techniques such as yoga or meditation. According to Northern County Psychiatric Associates, relaxation techniques can decrease feelings of stress and moodiness and improve your level of physical comfort.
Step 5
Get enough sleep. Maintaining a regular sleep schedule, meaning you go to sleep at the same time every night and wake up around the same time each morning, even on the weekends, may help to decrease symptoms of depression and moodiness during PMS, according to the American Congress of Obstetricians and Gynecologists.
Step 6
Decrease your intake of caffeine and alcohol, particularly when you start to experience PMS symptoms. According to Northern County Psychiatric Associates, decreasing your consumption of alcohol and caffeine can help to control symptoms of irritability and mood swings.
Step 7
Consult your doctor if lifestyle changes are not effective. According to Northern County Psychiatric Associates, certain drugs, such as birth control pills or anti-depressants, can help to alleviate symptoms of PMDD.
Things You'll Need
- Milk
