214. Real Solutions to PMS
Four out of ten menstruating women suffer premenstrual syndrome (PMS)–bloating, irritability, headache, insomnia, diarrhea, food cravings, and sometimes personality change or severe mood swings.
Here’s what helps to ease the troublesome symptoms.
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•Do aerobic exercise, such as swimming, walking, or bicycling, three times a week for 20 minutes at a time.
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•Limit salt, fat, and sugar.
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•Eat carbohydrate-rich foods. Examples are whole-grain breads and cereals, fruits, and vegetables.
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•Have good sources of calcium, such as skim milk, nonfat yogurt, collard greens, and kale. Choose cereals and juices that have added calcium. Get good sources of magnesium, too. These include spinach, other green, leafy vegetables, and whole-grain cereals.
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•Limit or avoid caffeine, alcohol, and nicotine for two weeks before your period is due.
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•Vitamin E, calcium, and magnesium seem to help some females. (Before trying vitamin therapy, ask your doctor if you should take any of these supplements and in what amounts.)
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•If PMS disrupts your sleep, take naps.
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•Practice relaxation techniques like deep breathing, meditation, yoga, or taking a warm bath.
