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10 Ways to Deal with PMS

My Doctor Finder
May 07, 2017

Aside from having your period, PMS makes it even harder to manage.  You go from many different phases physically and emotionally in just a matter of days. Here are some pointers that could help lessen your PMS symptoms.

  1. Don’t skip meals
  • To avoid over eating and feeling hungry every now and then, eat your meals and snacks. When you skip a meal, your blood sugar level will fall causing you to become more irritable. If you feel like the symptoms of emotional changes worsen, you might want to consider anti-depressants.
  1. Watch what you take-in
  • Cut down sodium, sugar, caffeine, and alcohol during your period.
    • Sodium can cause water retention (bloating).
    • Sugar can knock off balance to your blood sugar and mood.
    • Caffeine can worsen anxiety and irritability.
    • Alcohol can deteriorate depression.
  • Make it a habit to drink plenty of water during your period for it can ease bloating. If bloating continuous, you can speak to your doctor about diuretics.
  1. Take calcium-rich foods
  • Women with high amount of calcium in their diet (food such as yogurt, low-fat milk, cheese, soy milk, and fortified orange juice) less likely experience PMS. Calcium is also beneficial for the health of your bones in the long run.
  1. Vitamin D-rich diets
  • Salmon and fortified milk are good sources of Vitamin D, but you can’t get enough vitamin D in your diet alone. You need the aid of food supplements.
  1. Healthy diet
  • Eat fiber-rich fruits and vegetables, whole grains, oatmeal, rye bread and brown rice. Riboflavin and thiamine can lower risks of PMS.
  1. Exercise
  1. Herbal remedies
  • Herbal medicines is effective in easing cramps and mood swings. Natural progesterone creams, ginger, black cohosh, raspberry leaf, evening primrose oil, dandelion and chaste berry are some that you may want to try.
  1. Manage your stress
  • Get plenty of sleep and rest. Sleep will lessen the effect of PMS. You can also try to reduce your stress level through yoga, meditation, breathing, and massage.
  1. Pain reliever (oral medication)
  • Naproxen and ibuprofen relieve pain cause by PMS such as headaches, backaches, cramping, and breast tenderness.
  1. Birth control pills
  • Low-dose oral contraceptives can reduce the symptoms of PMS. Oral contraceptives can balance out your hormones. That’s why some women take BCPs to avoid getting their menstruation and therefore can reduce PMS.

References: Niereberg, C. 8 Diet Dos and Don'ts to Ease PMS. WebMD. Retrieved from http://www.webmd.com/women/pms/features/diet-and-pms#1. ; Worth, T. 10 Ways to Get Rid of PMS. Health. Retrieved from http://www.health.com/health/gallery/0,,20461504,00.html/view-all.