Health Solutions

Self Help on PMS

It’s that time of the month again! Uggghhhh! Do headaches, lower back pains and cramps make it hard for you to do your daily chores? How about the feeling of always being anxious and sad? Or do you get angry easily, or get irritated at trivial things that on normal days you wouldn’t care less about?  Well, perhaps you already know that when you feel these things, it is PMS kicking in.

Premenstrual syndrome (PMS) is a combination of emotional, physical, psychological, and mood disturbances that occur after a woman's ovulation and typically ending with the onset of her menstrual flow.  An estimated 3 of every 4 menstruating women experience some form of premenstrual syndrome.

Still, you don't have to let these problems control your life. Medications, supplements and lifestyle adjustments can help you manage the symptoms of premenstrual syndrome.

Try these approaches:

Healthy Eating and Dieting

  • Eat smaller, more frequent meals to reduce bloating and the sensation of fullness.
  • Limit salt and salty foods to reduce bloating and fluid retention.
  • Choose foods high in complex carbohydrates, such as fruits, vegetables and whole grains.
  • Choose foods rich in calcium. If you can't tolerate dairy products or aren't getting adequate calcium in your diet, you may need a daily calcium supplement.
  • Take a daily multivitamin supplement.
  • Avoid caffeine and alcohol.

Include exercise into your regular routine
30 minutes of brisk walking, cycling, swimming or other aerobic activity will help you feel better. Try to do any of these most days of the week. Regular daily exercise can help improve your overall health and alleviate symptoms such as fatigue and a depressed mood.

Lessen stress

  • Get plenty of sleep.
  • Practice progressive muscle relaxation or deep-breathing exercises to help reduce headaches, anxiety or trouble sleeping (insomnia).
  • Try yoga or get a massage to relax and relieve stress.

Keep a journal of your symptoms for a few months
Writing it down will help you identify the triggers and timing of your symptoms. This will allow you to intervene with strategies that may help to lessen them.