According to research, 85% of menstruating people experience at least one symptom associated with premenstrual syndrome each cycle.There are a number of symptoms that include swollen or tender breasts, headaches, or backaches, as well as trouble concentrating, trouble sleeping, and even depression.Diet, exercise, sleep, and self-care can help control mood swings.If your mood swings become too intense or extreme, you should see a doctor right away because you may be suffering from a more serious condition called premenstrual dysphoric disorder.
Step 1: Daily exercise.
Aerobic exercise is one of the most reliable ways to control symptoms of premenstrual syndrome.Exercise can boost your endorphin levels and help regulate your hormones.Reducing water retention is something it can do.Use a calendar to keep track of your period, and prioritize your exercise regimen when it arrives.If you can't motivate yourself to go to the gym, go with a friend.Light workouts are fine on days you feel bloated or have cramps.You could try walking, yoga, playing golf, or even gardening.Consistency is important in reducing the symptoms of premenstrual syndrome.
Step 2: It is a good idea to eat a balanced diet.
The food you eat affects how you feel.It is possible to regulate your mood by eating healthy meals throughout the day.They can cause cravings and make you feel worse if you eat processed, sugar-laden foods.If you have heavy cycles, drink a lot of water.Salt makes people bloated.If you tend to retain water before your period, it is a good idea to cut back on salty food for a few days.If you want to keep your blood sugar stable and prevent cravings, you should eat at least 6 small meals throughout the day.There are health snack choices to beat PMS.This is not the time to try a fad diet, which can leave you dehydrated.You should still be eating pasta, rice, and whole grain bread.
Step 3: Get enough sleep.
Being sleep-deprived can make you feel overwhelmed.You will have more energy and fight stress if you get enough sleep.It is best to wake up at the same time every day.A bath, hot tea, or prayer can help you sleep better.Don't use electronics before bed--these can keep you up.Some people have insomnia and also have pre-menstrual syndrome.If you want to get a better night's sleep, avoid drinking alcohol and make exercise or light therapy a part of your routine.
Step 4: Take vitamins.
It is possible to cause or worsen the symptoms of PMS.Taking vitamins and minerals will keep your symptoms at bay.Omega-3 fats can help boost your mood.Before starting any new supplements, be sure to talk with your doctor.Some people use herbal remedies.Black cohosh is one of the most popular choices.Check with your doctor before using these herbs, they haven't been evaluated by the FDA.
Step 5: Coffee and alcohol are not good for you.
It can make you feel tired after it wears off, even if it's a short-term fix.Coffee can cause headaches and insomnia.It is better to resist the urge to drink alcohol if you have PMS, as alcohol can make you feel worse.
Step 6: You can find ways to relax.
When you are stressed, your PMS symptoms Flare up more.During this time of the month, give yourself a break and find ways to stay calm.Deep breathing exercises, meditation, and yoga are good ways to relax.Writing in a journal, taking walks in nature, and calling up a friend are some of the stress-busting activities that can be done.When you are stressed out, your cortisol levels rise, which can throw your hormonal balance out of whack and make your PMS symptoms worse.
Step 7: You should treat yourself to something special.
A little treat can make a big difference when you are not feeling well.You can indulge in chocolates, a new book, or a relaxing afternoon listening to your favorite music.
Step 8: A spa day is a great way to treat yourself.
It is possible to take your mind off your symptoms by getting a massage, facial, or pedicure.Do you not feel like going to a spa?The experience can be recreated at home.Take a relaxing soak with some bath salts, treat your skin to a mask, and polish your nails with your favorite nail polish.
Step 9: Stay away from people and situations.
Some times of the month are better for dealing with people who make you feel stressed than others.If you track your period, you should not schedule stressors during your cycle.Is it possible to put anxiety-inducing situations on hold until you feel better?It is easier to deal with stress when you are healthy.If you know your period is coming, try to get things done in advance.It will make you feel less bogged down during your period.
Step 10: You should visit your doctor.
It is possible for a medical professional to evaluate your symptoms and determine if you are dealing with something more serious.If there is an anxiety condition or depression, it can make the symptoms worse.Premenstrual Dysphoric disorder, or PMDD, is a more severe variation of premenstrual syndrome if your symptoms are disabling.Feelings of depression, hopelessness, and anger can be caused by PMDD.PMDD symptoms can be taken to the extreme.PMDD can make it difficult to function normally in day-to-day life, and the condition may interfere with work and relationships.
Step 11: Taking medications can help with your symptoms.
If you have severe PMS or PMDD that doesn't respond to other treatments, ask your doctor about medications that could provide relief.SSRIs can help keep your mood stable and relieve physical symptoms like headaches and breast tenderness.Hormonal birth control can balance hormones.If any of these medications are right for you, talk to your doctor.Daily medication might not be necessary.You may be able to take certain medications during your cycle.
Step 12: You can talk to a therapist.
The simple act of talking with someone can be helpful in dealing with the emotional side of the condition.A therapist can help you deal with tension, anxiety, and mood swings.Cognitive behavioral therapy can be used to help deal with the negative emotions of PMS.