PMS can include bloating, irritability, headaches, insomnia, diarrhea, food cravings, mood swings and cramps. Many theories exist as to what causes PMS. Low levels of serotonin, a chemical produced in the brain, may be the underlying cause of all PMS symptoms. Serotonin helps regulate menstrual hormones, in addition to regulating appetite and sleep.
Swimming, walking or bicycling three times a week for 20 minutes at a time relaxes muscles and reduces fluid retention.
2.Eat a diet low in fat, salt and sugar and high in protein and fiber.
This reduces breast tenderness and helps keep excess estrogen (a hormone that may contribute to PMS) levels low.
3.Avoid caffeine, alcohol and nicotine for two weeks before your period is due.
4.Try vitamin therapy.
Vitamins E and B6, magnesium and calcium ease PMS symptoms for some women. Consult your doctor for guidance before trying vitamin therapy.
5.Manage your stress level through visualization.
Take a mental vacation by imagining a scene or place that’s relaxing.
6.Try relaxation techniques such as meditation, deep breathing, yoga and sitting in a hot tub.
7.For cramping, drink chamomile or mint tea.
You can also take an over-the-counter anti-inflammatory like ibuprofen or naproxen to reduce cramping.
8.For insomnia, keep your sleeping environment user-friendly with a comfortable bed and window treatments that keep the room dark and quiet.
If necessary, use earplugs and an eye mask.
9.For insomnia, take naps and rest breaks to make up for lost sleep.
10.For severe symptoms, consult your doctor.
Other conditions can mimic or accompany PMS. There are medications available to ease many of the symptoms of PMS.