Symptoms of premenstrual syndrome can be experienced one to two weeks before your period.When you start bleeding, the symptoms will go away.There are different symptoms for girls and women at different ages.Symptoms can be physical and emotional and can happen in a pattern.They could include headaches, fatigue, breast tenderness, poor concentration, mood swings, and insomnia.Changing your diet, getting your body moving, and adjusting your lifestyle can help you avoid PMS.
Step 1: Limit salt intake.
Retaining water and gaining weight can be caused by the presence of sodium.Water retention can be prevented if you watch how much you eat in the two weeks prior to your period.When cooking, hold the salt.There are hidden sources of sodium on the labels.It is found in canned vegetables and soy sauce.Many processed foods have a lot of salt.Deli meats, cheese, fast food, and even potato chips have a lot of salt that can cause problems.
Step 2: You should get lots of fruits and vegetables.
Whole fruits and vegetables are high in vitamins and minerals.It is possible to curb cravings for junk foods and prevent weight gain by eating fruits and vegetables.You have to have at least 1 cup of fruit and 2 cups of vegetables daily.Select fruits and vegetables that are whole and fresh.You can get a broad spectrum of vitamins and minerals by changing your choices every day.
Step 3: Whole grains should be included.
Whole grains are a type of complexCarbohydrate that can help you with regularity.Whole wheat breads and pastas, oatmeal, cereal, or brown rice are some of the foods that can boost your health.White pasta and white rice can cause weight gain and water retention.Whole grains should be eaten three to five times a day.A variety of whole grains are available.
Step 4: You should include dairy and probiotics.
The physical and psychological symptoms of PMS can be prevented with the help of dairy products.It is possible to boost your health and wellbeing by getting enough dairy and probiotics in your diet.Two to three serving of fat-free or low-fat dairy each day is what you should aim for.The amount of fat-free or low-fat milk, yogurt, or cheese that can be found in one serving is equal to 1 cup.You can get probiotics by eating dairy.You can get a lot of the same thing in sauerkraut.
Step 5: Stay hydrated.
Water retention is a symptom of premenstrual syndrome.Reducing how much you drink will not prevent you from retaining water.Getting enough to drink can help prevent headaches.Every day, you should have at least 2.2 liters of water or liquid.This can help you flush out excess fluid.Fruit juice, milk, sports drinks, coffee, tea, and soda can be included in your daily total.
Step 6: Your diet should be supplemented.
Eating can help you get different vitamins and minerals.Adding supplements to your diet may be able to prevent you from getting pregnant.Before taking supplements, talk to your doctor.If you want to prevent the symptoms of premenstrual syndrome, try the following supplements.
Step 7: Limit the amount of alcohol and coffee you consume.
The effects of alcohol and caffeine on blood vessels can cause many symptoms of premenstrual syndrome.If you limit how much alcohol and caffeine you consume in the week before your period, you can avoid it.
Step 8: Moderate and vigorous physical activity can be done together.
Women who get physical activity most days of the week have less symptoms.A combination of moderate and vigorous physical activity most days of the week can not only boost your mood but also may prevent bloating, weight gain, and fatigue.You can go for a walk, jog, swim, or bike.Resistance training, playing with your kids on a trampoline or jumping rope is an activity.One day of more intense activity and the other of moderate-effort movement.
Step 9: Stretch out muscles that are tense.
You may experience pain in your back or abdomen before your period.Light stretches can relieve pain.They can help you relax.Before you attempt to stretch, make sure your muscles are warm.Get your body warm by walking or moving.Pull your knees into your chest while lying on the floor.You can also touch your toes.Back pain can be alleviated with these stretches.Place your arms above your head on the wall.It may relieve pain in your lower abdomen.Consider yoga as a way to relax.This will relieve both the physical and psychological symptoms of PMS.
Step 10: A massage is a good way to relax.
Applying pressure to your muscles can increase blood flow.Excess water can cause bloat.You can improve your mood and relax with a professional massage.You can book a women's massage therapist.Try to relax with a Swedish or deep-tissue massage.You can find a massage therapist through recommendations from your doctor or friends.Start at your right hip, then across your abdomen, and finally down your colon with your fingers.You can lightly touch your lower back, legs, or feet as well.It is possible to release tense muscles, flush out excess water, and relieve abdominal pain with self-massage.
Step 11: Try relaxation techniques.
Breathing deeply, progressive muscle relaxation, and meditation can help reduce tension and stress.Any of these techniques can be used to decrease the symptoms of premenstrual syndrome.For two breaths, and then out for two, you should feel better.If you want to feel your belly rise and fall with each breath, stand upright with your shoulders back and fill your lungs and rib cage with as much air as you can.It is possible to reduce pain by getting more oxygen to your muscles.It is a good idea to meditate for five to 10 minutes.Close your eyes and sit upright.It is possible to improve your mood by meditating.Remember that yoga is a great way to relax.If you want to relax your muscles, tighten and contract each muscle group in your body.Take five seconds to tense each muscle group.When you reach your head, repeat tensing each muscle group.Rest for ten seconds.
Step 12: Give yourself some time to rest.
The physical and emotional symptoms of PMS may be alleviated by getting enough sleep.It's good to sleep for seven to nine hours a night.It may help with stress.While lying on your side, keep your knees bent.Take the flat sheet off of your bed.It may affect your ability to move.
Step 13: Take a pain medication.
It can come with headaches, backaches, and cramping.OTC pain relief may be able to keep these symptoms at bay.Ibuprofen or naproxen should be taken for pain.You can also use aspirin.Reye's syndrome can be caused by aspirin if you are under 20 years old.If OTC medications don't work, talk to your doctor.
Step 14: Consider using hormonal birth control.
Your menstrual cycle is controlled by hormones.If you're trying a hormonal birth control with specific hormones, you may be able to reduce your symptoms of premenstrual syndrome.If you want to avoid the physical and psychological symptoms of premenstrual syndrome, talk to your doctor about taking hormonal birth control.Let your doctor know if you want to use birth control.Discuss your options and ask questions.
Step 15: Put heat on for relaxation.
Warmth or heat can help you relax.You can take a warm bath or use a heating pad.It's a good idea to put a hot water bottle or heating pad on uncomfortable places.It could be your back, abdomen, head or shoulders.You can make your own heating pad by putting beans or lentils in a pillowcase.You can apply it to your skin by heating it in the microwave.The maximum amount of time a heating device can take is 20 minutes.You can massage OTC heat rubs into your skin or apply heat patches.When you have pain, take a warm bath.You don't want to burn yourself if you fill your bath with water between 36 and 40C (98.6 to 104F).If you feel the water with your hand, make sure it's not too hot.A whirlpool can help relieve the symptoms of PMS.
Step 16: Think about alternative therapies.
It is possible to increase blood flow and balance out hormones with the use of acupoints.If you have physical or psychological symptoms, schedule an appointment with a certified doctor.
Step 17: Seek medical attention.
You should schedule an appointment with your doctor if you can't avoid it.They can rule out underlying conditions that may be making your PMS worse, or suggest other therapies that might work.It is advisable to keep a diary for a few months to detect patterns in your menstrual cycle.Your doctor will be able to figure out different treatments for you if you give them this information.If you have mood swings, anxiety, or depression related to your menstrual cycle, they may suggest you take an antidepressants two weeks before your period begins.