Your hormones change throughout your menstrual cycle. After your ovary releases an egg at ovulation, your levels of estrogen and progesterone increase. These higher levels of hormones help to support a potential pregnancy if the egg is fertilized. Although most of the work of these increased hormones is unnoticed, higher hormone levels can also cause physical and emotional symptoms. Millions of women experience irritability, weepiness, breast tenderness and mild cramping in the second half of the menstrual cycle. Self-care measures may help you deal with these hormonal changes.
Step 1
Exercise regularly. Getting enough exercise can relieve cramping and boost your mood. Over time, exercise can even prevent some premenstrual symptoms. Even low-impact exercise such as walking and dancing can provide relief.
Step 2
Practice relaxation techniques such as yoga or meditation. Deep relaxation can help you deal with tension and irritability.
Step 3
Eat a healthy, well-balanced diet. Include lean protein, good fats such as olive oil and nuts, and fruits and vegetables. Whole grains contain vitamins B6 and E, which may relieve symptoms. The calcium in low-fat dairy products can also help.
Tips and Warnings
- Drink more water, which flushes out your kidneys and can decrease bloating. Consult your doctor if your premenstrual symptoms are severe or interfere with your life. You may have a condition called premenstrual dysphoric disorder, which can be treated with medication.
- Avoid salt, sugar, alcohol and caffeine, all of which may worsen your symptoms.
