How do I Reduce PMS?

M.R. Anglin
M.R. Anglin
Limiting your salt intake may help control the bloating associated with PMS.
Limiting your salt intake may help control the bloating associated with PMS.

Premenstrual syndrome, or PMS, can cause irritability, mood swings, and physical discomfort that can plague a woman and affect her ability to interact with the world around her. There are ways, however, to reduce PMS symptoms. Some of the different ways a woman can reduce the effects of PMS is to maintain a proper diet, exercise, and reduce stressors. Certain medications can also help to relieve the symptoms of PMS, and getting eight hours of sleep can help a woman better deal with the stress she may experience during this time.

Evening primrose oil capsules, which can help with PMS.
Evening primrose oil capsules, which can help with PMS.

PMS usually occurs 14 days before menstruation is scheduled to begin. These symptoms are thought to be affected by the change of hormone levels occurring in a woman’s body at that time. During PMS, many women experience bloating, irritability, mood swings, and breast tenderness. In addition, a woman may experience cramping and pain. Stress may also be heightened during this time.

Exercise can help reduce the cramps associated with PMS.
Exercise can help reduce the cramps associated with PMS.

Eating a proper diet is one way a woman can help to reduce PMS. Since the bloating associated with PMS is caused by the body storing excess fluid and sodium, reducing salt intake can help to relieve bloating, weight gain, and abdominal pain. Vitamin D and calcium may also help to reduce PMS symptoms; a study has shown that the inclusion of the appropriate amount of these two nutrients may help to reduce a woman’s risk of PMS. Complex carbohydrates, such as those found in whole grains, also can help to reduce PMS discomfort. Reducing caffeine intake can help reduce breast tenderness and mood swings. This may mean that a woman may have to reduce her coffee, tea, and chocolate intake for a period of time during the month.

Oral contraceptives can reduce the severity of PMS symptoms.
Oral contraceptives can reduce the severity of PMS symptoms.

Regular exercise can to reduce stress and regulate the hormone fluctuations associated with PMS, as well as regulating or eliminating weight gain. In addition, exercise can help the body to expel the uterus lining and thus help prevent cramps. It is a good idea, however, to consult with a medical professional before starting a regular exercise regimine. It is also recommended that a woman get at least eight hours of sleep per night. Getting enough sleep can help the body rebuild cells and also can help a woman better function with stress.

Water weight gain, bloating and irritability are among the symptoms leading up to menstruation.
Water weight gain, bloating and irritability are among the symptoms leading up to menstruation.

Over-the-counter medications may also help to reduce PMS symptoms. Many medicines are created specifically for controlling the discomfort associated with this time of a woman’s cycle. In addition, a doctor may be able to prescribe different medicines and recommend other treatments that can help to reduce the discomfort of PMS.

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    • Limiting your salt intake may help control the bloating associated with PMS.
      By: Ruslan Kudrin
      Limiting your salt intake may help control the bloating associated with PMS.
    • Evening primrose oil capsules, which can help with PMS.
      By: Sun Jeng Tan
      Evening primrose oil capsules, which can help with PMS.
    • Exercise can help reduce the cramps associated with PMS.
      By: maximino gomes
      Exercise can help reduce the cramps associated with PMS.
    • Oral contraceptives can reduce the severity of PMS symptoms.
      By: Kimberly Reinick
      Oral contraceptives can reduce the severity of PMS symptoms.
    • Water weight gain, bloating and irritability are among the symptoms leading up to menstruation.
      By: lukasmajercik
      Water weight gain, bloating and irritability are among the symptoms leading up to menstruation.
    • Breast tenderness is common during a woman's menstruation cycle.
      By: Arto
      Breast tenderness is common during a woman's menstruation cycle.