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Taking care of Premenstrual Syndrome (PMS)

  • Eat smaller, more frequent meals each day to reduce bloating and the sensation of fullness.
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    Eat smaller, more frequent meals each day to reduce bloating and the sensation of fullness.

  • Limit salt and salty foods to reduce bloating and fluid retention.
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    Limit salt and salty foods to reduce bloating and fluid retention.

  • Choose foods high in complex carbohydrates, such as fruits, vegetables and whole grains.
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    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.
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    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.

  • Taking a daily multivitamin supplement helps making up for the deficiencies in the body.
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    Taking a daily multivitamin supplement helps making up for the deficiencies in the body.

  • Fluctuations in hormone levels before/during the menstrual cycle may affect the rate of alcohol metabolism, making a woman more susceptible to elevated blood alcohol concentrations at different points in the cycle.
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    Fluctuations in hormone levels before/during the menstrual cycle may affect the rate of alcohol metabolism, making a woman more susceptible to elevated blood alcohol concentrations at different points in the cycle.

  • Engage in brisk walking, cycling, swimming or other aerobic activity for at least 30 to 60 minutes regularly.
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    Engage in brisk walking, cycling, swimming or other aerobic activity for at least 30 to 60 minutes regularly.

  • Practice progressive muscle relaxation or deep-breathing exercises to help reduce headaches, anxiety or trouble sleeping (insomnia).
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    Practice progressive muscle relaxation or deep-breathing exercises to help reduce headaches, anxiety or trouble sleeping (insomnia).

  • While menstruating, refrain from drinking caffeinated drinks such as coffee, tea, cola or cocoa.
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    While menstruating, refrain from drinking caffeinated drinks such as coffee, tea, cola or cocoa.

  • Regular daily exercise can help improve the overall health and alleviate symptoms such as fatigue and a depressed mood.
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    Regular daily exercise can help improve the overall health and alleviate symptoms such as fatigue and a depressed mood.

  • Adequate sleep and rest helps you feel energized.
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    Adequate sleep and rest helps you feel energized.

  • Keep a record to identify the triggers and timing of the symptoms. This will allow you to intervene with strategies that may help to lessen them.
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    Keep a record to identify the triggers and timing of the symptoms. This will allow you to intervene with strategies that may help to lessen them.

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