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How to Relieve Anxiety Caused by PMS

author image L.W. Westerfield
L.W. Westerfield is a writer, editor and blogger. Her interests include food, culture, holistic health, yoga and literature. She has written for "USA Today Magazine" and a variety of southern California newspapers. Westerfield is a certified Hatha yoga instructor and a Whole Foods Nutrition Counselor with a focus in macrobiotics and traditional Eastern healing arts.
How to Relieve Anxiety Caused by PMS
PMS can cause women to experience anxiety, irritability, depression and physical discomfort. Photo Credit: Jupiterimages/BananaStock/Getty Images

According to the National Institutes of Health, 3 out of 4 menstruating women experience symptoms of premenstrual syndrome, or PMS. Heightened stress and anxiety are common symptoms, as are mood swings, cravings, water retention and feelings of fatigue, depression and irritability. Consult a doctor regarding possible psychological disorders and prescription treatment if you experience particularly severe anxiety symptoms. However, for many women, simple diet and lifestyle changes, as well as natural remedies, can provide significant relief and even prevent future symptoms.

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Diet and Lifestyle Changes

Step 1

Eat smaller, more frequent meals.
Eat smaller, more frequent meals. Photo Credit: Jupiterimages/Polka Dot/Getty Images

Eat smaller, more frequent meals instead of large, heavy meals to stabilize blood sugar and control cravings for sweet and salty foods.

Step 2

Replace high-fat, sugar- and sodium-laden foods with low-sodium alternatives.
Replace high-fat, sugar- and sodium-laden foods with low-sodium alternatives. Photo Credit: Maria Teijeiro/Digital Vision/Getty Images

Replace high-fat, sugar- and sodium-laden foods with low-sodium alternatives and complex carbohydrates like fruits, vegetables and whole grains.

Step 3

Avoid tobacco, caffeine and alcohol.
Avoid tobacco, caffeine and alcohol. Photo Credit: Vision SRL/Photodisc/Getty Images

Avoid tobacco, caffeine and alcohol, all of which can increase feelings of anxiety and stress levels.

Step 4

Engage in aerobic activity.
Engage in aerobic activity. Photo Credit: Comstock/Stockbyte/Getty Images

Engage in aerobic activity to combat depression and fatigue. Aim for at least 30 minutes of daily exercise such as walking, running, cycling, swimming or other cardiovascular activities.

Step 5

Reduce stress with yoga.
Reduce stress with yoga. Photo Credit: Goodshoot/Goodshoot/Getty Images

Reduce stress with yoga, meditation and deep-breathing exercises. According to "Psychology Today," yoga not only reduces stress, but it also improves your immune system and lowers your blood pressure.

Alternative Remedies

Step 1

Consume 1,200 milligrams of calcium daily in either dietary or supplement form to reduce both the physical and psychological effects of PMS.

Step 2

Take a daily multivitamin.
Take a daily multivitamin. Photo Credit: Liquidlibrary/liquidlibrary/Getty Images

Take a daily multivitamin with adequate B vitamins, particularly 50 to 100 milligrams of B-6, and consider supplementing your diet with additional magnesium and vitamin E in order to combat hormonal imbalance and fluid retention.

Step 3

Try herbal remedies, such as black cohosh, if symptoms persist or you require additional relief. Black cohosh root may help alleviate premenstrual symptoms; however, it is not regulated by the FDA, and may cause side effects. Consult your doctor before using medicinal herbs.

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