PMS, or premenstrual syndrome, has several symptoms that can disrupt your life. In addition, stress can cause an increase in symptom severity due to hormone imbalances. You can ease PMS symptoms with the following self-care steps.
Symptoms
PMS symptoms include lower back pain, fatigue, tender breasts, cramps, constipation, acne, memory loss, depression and anxiety. Extreme symptoms include mood swings, irritability, bloating and fluid retention.
Diet
Maintain a balanced diet by eating lots of fresh fruit, vegetables, fish and poultry. Whole grains, soy products and flaxseed contain minerals you need to ease PMS symptoms.
Alcohol
Do not drink alcohol since it depletes your system of B vitamins. Alcohol is a depressant that makes your mood swings and fatigue worse.
Caffeine
Do not increase your caffeine intake to fight fatigue. Caffeine will intensify your mood swings, irritability, anxiety and breast tenderness.
Sodium
Do not eat high-sodium foods like bouillon, salad dressing, catsup, hot dogs and other processed foods. Salt increases fluid retention, bloating and breast tenderness.
Stress
Learn stress management like meditation, exercising or relaxing. Everyday stress makes the emotional symptoms of PMS worse. Exercise for 20 to 30 minutes each day to ease stress. Aerobic exercise increases blood circulation, which helps flush out extra fluids from the body. It also releases endorphins, which are hormones that make you feel good.
Tags: mood swings, breast tenderness, ease symptoms, fluid retention, mood swings irritability, swings irritability