Premenstrual Syndrome (PMS) is a disorder characterized by a set of hormonal changes that trigger disruptive symptoms in a significant number of women for up to two weeks prior to menstruation.
There is no cure for premenstrual syndrome (PMS). Some medical treatments can help you manage your symptoms. But if your PMS is mild or moderate, you can change your diet and lifestyle which can help you avoid side effects from medical treatments.
Diet
- Eat smaller meals more frequently to reduce bloating.
- Avoid eating salty foods to minimize bloating and fluid retention.
- Drink lots of water (about six to eight glasses a day) to avoid dehydration which can make headaches and tiredness worse.
- Eat calcium-rich foods, such as cheese and milk. If you cannot eat dairy products, try calcium-fortified soya alternatives.
- Eat lots of foods containing complex carbohydrates like whole grains to improve physical and psychological symptoms of PMS.Eat plenty of foods rich in vitamins and minerals such as fruit and vegetables.
- Avoid caffeine and alcohol to balance your mood and energy levels.
Exercise
- Exercise for half an hour, at least five times a week to alleviate depression and tiredness.
- Stretching and breathing exercises, such as yoga and pilates to sleep better and reduce stress.