According to research, 85% of menstruating people experience at least one symptom of 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 are lifestyle changes that 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: You have to exercise daily.
Regular aerobic exercise is one of the most reliable ways to control symptoms of premenstrual syndrome.Exercise can help regulate hormones and boost endorphin levels.Reducing water retention is one thing it can do.To keep track of your period, use a calendar, and prioritize your exercise regimen when it is approaching.If you can't motivate yourself to go to the gym, you should go with a friend.It is okay to do lighter workouts on days when you feel bloated.You could try walking, yoga, playing golf, or even gardening.Consistency is important in reducing the symptoms of pre-menstrual syndrome.
Step 2: A balanced diet is what you should eat.
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 don't eat processed, sugar-laden foods.If you have heavy cycles, drink lots of water.Salt makes people bloated.If you tend to retain water before your period, it's 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 that can be used to beat PMS.This is not the time to try a fad diet, which can leave you dehydrated.You should still be eating rice, pasta, and whole grain bread.
Step 3: Get a good night's 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 will help you sleep better.Don't use electronics before bed--these can keep you awake.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 part of your routine.
Step 4: Take vitamins and minerals.
There can be problems with nutrition that can cause or worsen PMS.Taking vitamins and minerals will keep your symptoms at bay.Omega-3 fats can help boost your mood.It's a good idea to talk with your doctor before starting any new supplements.Some people use herbal remedies.Black cohosh is one of the most popular choices.Check with your doctor if these herbs have not been evaluated by the FDA.
Step 5: Coffee and alcohol are not good for you.
It can make you feel more 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: There are ways to relax.
When you are stressed, your PMS symptoms Flare up more.During this time of the month, you should take a break and find ways to stay calm.Good ways to relax are deep breathing, meditation, and yoga.Writing in a journal, taking walks in nature, or calling up a friend are some of the stress-busting activities that can be done.When you're 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 in your mood when you are not feeling your best.You can indulge in chocolates, a new book, or listen 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 feel like going to a spa?It's possible to recreate the experience 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 other times.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 are feeling better?It is easier to deal with stress when you are healthy.If you know your period is approaching, try to get things done in advance.It will make you feel less bogged down during your period.If you feel comfortable talking to your friends and family, you should.
Step 10: Go to your doctor.
A medical professional can 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.Antidepressants 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, speak with your doctor.Daily medication might not be necessary.You may be able to take certain medications during your cycle.
Step 12: Talk to a therapist.
The simple act of talking with someone can be helpful in dealing with the emotional side of this condition.There are ways to cope with tension, anxiety, and mood swings.Cognitive behavioral therapy can be used to help deal with the negative emotions of PMS.