Managing PMS Symptoms: Relief & Coping Strategies

Premenstrual syndrome (PMS) is a group of symptoms associated with the menstrual cycle. The symptoms normally appear a week or two before menstruation begins and disappear once the period starts. If you suffer from PMS, the following recommendations can help you get through it.

Instructions

• 1

  Take a multivitamin that contains 400 mcg of folic acid. Make sure that it also contains calcium and vitamin D for strong bones. Calcium plays a role in balancing hormones, relieving PMS symptoms.

• 2

  Exercise regularly. Schedule at least 10 to 15 minutes of exercise outside to benefit from the sunlight. Regular exercise helps relieve stress, balance hormones and promote well-being.

• 3

  Practice stress management techniques. Aromatherapy, meditation, deep breathing exercises and herbal teas can help you relieve stress and get through PMS.

• 4

  Eat foods low in salt to minimize fluid retention (a PMS symptom). Include low glycemic foods, such lean unprocessed proteins, whole grains and plenty of fresh fruits and vegetables. Eat healthy snacks, like nuts, low fat cottage cheese and peanut butter with apple slices. Regulating insulin is essential to regulating hormones.

• 5

  Get enough sleep regularly. Sleep is important to manage stress. Your body renews itself while you sleep.

• 6

  Take herbal supplements, like chamomile, to help relax you. Red raspberry tea helps with menstrual cramps. Dandelion tea, burdock root and alfalfa tea help with fluid retention and provide needed minerals.