Tips to Prevent Premenstrual Syndrome

Premenstrual syndrome (PMS) is a common problem for which a woman must visit her primary health care provider. There is no cure for the disease, but fortunately, in many women, the symptoms can be controlled or prevented by following a healthy lifestyle.

Tips to prevent premenstrual syndrome

Diet changes: Dietary changes that can help to improve PMS include the following.

• Eat healthy and balanced diet that includes a variety of fruits, vegetables and whole grains. Fruits and vegetable rich in vitamins and minerals can help to reduce PMS symptoms.
• Eat small meals more frequently than large meals (this can help to reduce bloating sensation).
• Eat foods low in salt and avoid salty foods (this helps to reduce bloating and fluid retention).
• Drink plenty of fluids (preferably water) to avoid dehydration. If you get dehydrated, symptoms, such as headaches and tiredness become worse.
• Eat low fat dairy products, such as cheese and milk (these are rich in calcium and they may help to improve physical and psychological symptoms of PMS). If you cannot take milk products for calcium, try calcium-fortified soya alternatives.
• Avoid drinking caffeine and alcohol (these can negatively affect your mood and energy levels).

Exercise regularly: Exercising regularly for about 30 minutes on most days of a week can help to reduce PMS symptoms. Any exercise that you enjoy and can do regularly, such as walking, swimming and cycling is considered good. Regular exercising improves the general feeling of well being and increases certain brain chemicals (endorphins) that reduce pain. You may consult your doctor to guide you through the type of exercise and schedule that will be adequate for you.

Take supplements: Consult your doctor for calcium and vitamin B6 (50 mg to 100 mg) supplements. These may help to reduce PMS symptoms.

Reduce stress: Stress can aggravate symptoms of PMS. Measures to control stress, such as time management practices, enough rest and relaxation techniques can reduce and prevent symptoms of PMS.

Quit smoking: Quitting smoking may reduce symptoms of PMS. Besides this, it has many other health benefits, such as that of reducing the risk of lung disease, lung cancer and many other types of cancers.