4 Effective Ways to Ease PMS Symptoms

Expert Recommended Strategies to Fight PMS

PMS, how we loathe you. To be clear, PMS refers to the emotional and physical symptoms that most women experience at some point during the ~10 days leading up to their period. These symptoms can go away just before or after your period begins. You know, the bloating, food cravings, irritability, cramping, feeling blue—just to name a few. None of us wants to spend about a third of our reproductive life feeling that way. So to help ease the monthly agony of classic PMS symptoms, add a few of these expert-recommended tips to your lady toolbox. 


Adjust Your Diet
If you find yourself intensely drawn to greasy fries, chips, chocolate, chocolate, and more chocolate the same time each month, PMS is likely the cause. 

“Cravings are caused by chemicals (neurotransmitters) in your brain that fluctuate during PMS,” explains registered dietitian Daniela Knight. “Serotonin (which makes you feel ‘normal’) levels can decrease prior to menses. Eating high sugar and high fat foods gives you a slight serotonin boost, which explains the cravings.”

Although salty, fatty or sugary foods may help you feel temporarily satiated, they aren’t doing you any favors in the longer run. So curb the cravings before they attack. 

“What I find works best for my clients and myself during PMS is to really ramp up the healthy eating,” says exercise physiologist and nutritionist Luci Gabel. “This is the week where you pay close attention to getting those two to three servings of fruits, three to four servings of vegetables, eat whole grain, and make sure the protein is lean and clean!”

By filling up on healthy foods rich in vitamins and nutrients, it gives your body what “it needs to perform optimally and in this case, go through the PMS cycle” and—another awesome side effect—“[your body] will crave less junk,” explains Gabel. Eating healthy during the days leading up to your period is important, but making a habit of it will better equip you to fight cravings before they start and benefit your waistline and overall health.

In the days leading up to your period, Gabel also urges you, “Cutting out the alcohol and down on the caffeine is a good idea” since they can worsen PMS symptoms.

If you’re still having trouble fighting those cravings, check these healthier food swaps to satisfy your cravings.


Exercise 
We get it, when you’re bloated, achy and irritable the last thing you want to do is lace up those running shoes. Truth is, exercise is key to easing the symptoms of PMS, so fight the urge to crawl under a blanket and get active with an aerobic workout—lower intensity, of course, if needed.

As internist Dr. Andrea Ruman adds, “Regular exercise is beneficial—plus the extra boost of endorphins after a gym session won’t hurt.” 

It’s important that you exercise all the time to really help lessen symptoms before they start to nag you. Find a way to fit even quick workouts into your schedule each week, while maintaining a healthy diet. 

If you just can’t bear to break a sweat during your worst PMS days, opt for yoga. Studies have shown that yoga can be a great source of relaxation when your body is stressed—PMS included. The deep breathing and gentle posing will help ease your mind and body at this tense time. 


Supplements
Consider adding three key PMS fighting supplements to your vitamin regimen:  flaxseed oil, calcium and vitamin B. 

Holistic and clinical nutritionist Pamela Warren recommends taking flaxseed oil gel caps beginning 10 days before the start of your period. She finds that flaxseed oil helps women “experience markedly improved moods and ease[s] the cramping,” she says. 

Warren recommends taking calcium supplements if you aren’t consuming enough through food each day. Calcium is shown to help relieve PMS symptoms like mood swings, depression and cramps, in addition to serving many other functions in the body. Warren explains that “if you are not consuming enough it will leach from your bones”—and we wouldn’t want that. She recommends a daily intake of 1,000 to 1,200 mg of calcium per day to relieve PMS symptoms. 

In addition to calcium and flaxseed, Dr. Ruman and Daneila Knight both recommend adding B vitamins to your routine. Studies have shown that a daily intake of 80 mg of vitamin B6 may reduce classic PMS symptoms of bloating, anxiety, moodiness and irritability. 

Dr. Ruman says vitamin E and magnesium may also provide relief for nagging symptoms. Vitamin E has been shown to reduce breast tenderness, while magnesium has been shown to help curb sugar cravings (sweet!).


Medicinal Treatments
If these natural PMS relief remedies aren’t enough, over-the-counter pain relievers can be helpful. “OTC pain relievers such as ibuprofen, aspirin or naproxen may help ease cramps, headaches, backaches and breast tenderness,” explains Dr. Ruman. 

If OTC treatments don’t relieve your symptoms, you may want to see your physician for a more tailored treatment plan. “In more severe cases of PMS, prescription medicines may be used to ease symptoms,” Dr. Ruman says. “Also, women on the birth control pill report fewer PMS symptoms, such as cramps and headaches, as well as lighter periods.” Indeed, many a young woman has gone on the pill to ease symptoms associated with menstrual issues.

If you’ve tried the tips above and your symptoms continue to interfere with your daily life, make an appointment with your physician as you may be suffering from Premenstrual Dysphoric Disorder (PMDD), a more severe form of PMS. Women with PMDD can “experience severe PMS mood symptoms, such as anxiety, panic attacks, excessive irritability and feelings of sadness or despair,” explains Dr. Ruman. According to the American Psychological Association, approximately three to nine percent of women suffer from PMDD. Physicians may prescribe antidepressants to treat fluctuating serotonin levels in the brain that may alleviate persistent PMDD symptoms. 

What have you found that’s helpful in relieving PMS symptoms? We’d love to hear about your experiences (add comments below).

References: 
ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional
http://www.apa.org/monitor/oct02/pmdd.aspx
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Dr. Dani commented
These are GREAT Tips! I'll add: doing 10 minutes of yoga poses that focus on the pelvic area, like cat and cow, beginner plow and then fish pose, seated forward bends and lying twists! These poses all reduce congestion in the pelvic area and will make you cramp less!
Anonymous commented
I've been taking a product called Menopause from A. Vogel. It's ingredient is 100% sage. Go figure. It really works for the hot flashes.
Anonymous commented
I like what I read! But is anything else??
Anonymous commented
Is there any other teas?? That will help.
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mariaalexander commented
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mariaalexander commented
Hey guys, get your ex back fast with the help of a real and genuine spell caster called Dr.Unity.. I'm so excited my broken Marriage has been restored and my husband is back after a breakup, After 2 years of marriage, me and my husband has been into one quarrel or the other until he finally left me and moved to California to be with another woman. i felt my life was over and my kids thought they would never see their father again. i tried to be strong just for the kids but i could not control the pains that torments my heart, my heart was filled with sorrows and pains because i was really in love with my husband. Every day and night i think of him and always wish he would come back to me, I was really upset and i needed help, so i searched for help online and I came across a website that suggested that Dr Unity can help get ex back fast. So, I felt I should give him a try. I contacted him and he told me what to do and i did it then he did a (Love spell) for me. 28 hours later, my husband really called me and told me that he miss me and the kids so much, So Amazing!! So that was how he came back that same day,with lots of love and joy,and he apologized for his mistake,and for the pain he caused me and the kids. Then from that day,our Marriage was now stronger than how it were before,All thanks to Dr Unity. he is so powerful and i decided to share my story on the internet that Dr Unity real and powerful spell caster who i will always pray to live long to help his children in the time of trouble, if you are here and you need your Ex back or your husband moved to another woman, do not cry anymore, contact this powerful spell caster now. Here’s his contact: Email him at: Unityspelltemple@gmail.com , you can also call him or add him on Whats-app: +2348071622464 , his website:http://unityspelltemple.yolasite.com . Jessica, 26 years, Texas, USA.
MariaAlexander commented
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Anonymous commented
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mariaalexander commented
Hey guys, I'm so excited of getting my husband back after he left me and our 3 kids for another woman. After 2 years of marriage, me and my husband has been into one quarrel or the other until he finally left me and moved to California to be with another woman. i felt my life was over and my kids thought they would never see their father again. i tried to be strong just for the kids but i could not control the pains that torments my heart, my heart was filled with sorrows and pains because i was really in love with my husband. Every day and night i think of him and always wish he would come back to me, I was really upset and i needed help, so i searched for help online and I came across a website that suggested that Dr Unity can help get ex back fast. So, I felt I should give him a try. I contacted him and he told me what to do and i did it then he did a (Love spell) for me. 28 hours later, my husband really called me and told me that he miss me and the kids so much, So Amazing!! So that was how he came back that same day,with lots of love and joy,and he apologized for his mistake,and for the pain he caused me and the kids. Then from that day,our Marriage was now stronger than how it were before,All thanks to Dr Unity. he is so powerful and i decided to share my story on the internet that Dr Unity real and powerful spell caster who i will always pray to live long to help his children in the time of trouble, if you are here and you need your Ex back or your husband moved to another woman, do not cry anymore, contact this powerful spell caster now. Here’s his contact: Email him at: Unityspelltemple@gmail.com ,you can also call him or add him on Whats-app: +2348071622464 ,his website:http://unityspelltemple.yolasite.com . Jessica, 26 years, Texas, USA.
mariaalexander commented
Hey guys, I'm so excited of getting my husband back after he left me and our 3 kids for another woman. After 2 years of marriage, me and my husband has been into one quarrel or the other until he finally left me and moved to California to be with another woman. i felt my life was over and my kids thought they would never see their father again. i tried to be strong just for the kids but i could not control the pains that torments my heart, my heart was filled with sorrows and pains because i was really in love with my husband. Every day and night i think of him and always wish he would come back to me, I was really upset and i needed help, so i searched for help online and I came across a website that suggested that Dr Unity can help get ex back fast. So, I felt I should give him a try. I contacted him and he told me what to do and i did it then he did a (Love spell) for me. 28 hours later, my husband really called me and told me that he miss me and the kids so much, So Amazing!! So that was how he came back that same day,with lots of love and joy,and he apologized for his mistake,and for the pain he caused me and the kids. Then from that day,our Marriage was now stronger than how it were before,All thanks to Dr Unity. he is so powerful and i decided to share my story on the internet that Dr Unity real and powerful spell caster who i will always pray to live long to help his children in the time of trouble, if you are here and you need your Ex back or your husband moved to another woman, do not cry anymore, contact this powerful spell caster now. Here’s his contact: Email him at: Unityspelltemple@gmail.com ,you can also call him or add him on Whats-app: +2348071622464 ,his website:http://unityspelltemple.yolasite.com . Jessica, 26 years, Texas, USA.
mariaalexander commented
Hey guys, I'm so excited of getting my husband back after he left me and our 3 kids for another woman. After 2 years of marriage, me and my husband has been into one quarrel or the other until he finally left me and moved to California to be with another woman. i felt my life was over and my kids thought they would never see their father again. i tried to be strong just for the kids but i could not control the pains that torments my heart, my heart was filled with sorrows and pains because i was really in love with my husband. Every day and night i think of him and always wish he would come back to me, I was really upset and i needed help, so i searched for help online and I came across a website that suggested that Dr Unity can help get ex back fast. So, I felt I should give him a try. I contacted him and he told me what to do and i did it then he did a (Love spell) for me. 28 hours later, my husband really called me and told me that he miss me and the kids so much, So Amazing!! So that was how he came back that same day,with lots of love and joy,and he apologized for his mistake,and for the pain he caused me and the kids. Then from that day,our Marriage was now stronger than how it were before,All thanks to Dr Unity. he is so powerful and i decided to share my story on the internet that Dr Unity real and powerful spell caster who i will always pray to live long to help his children in the time of trouble, if you are here and you need your Ex back or your husband moved to another woman, do not cry anymore, contact this powerful spell caster now. Here’s his contact: Email him at: Unityspelltemple@gmail.com ,you can also call him or add him on Whats-app: +2348071622464 ,his website:http://unityspelltemple.yolasite.com . Jessica, 26 years, Texas, USA.
mariaalexander commented
Hey guys, I'm so excited of getting my husband back after he left me and our 3 kids for another woman. After 2 years of marriage, me and my husband has been into one quarrel or the other until he finally left me and moved to California to be with another woman. i felt my life was over and my kids thought they would never see their father again. i tried to be strong just for the kids but i could not control the pains that torments my heart, my heart was filled with sorrows and pains because i was really in love with my husband. Every day and night i think of him and always wish he would come back to me, I was really upset and i needed help, so i searched for help online and I came across a website that suggested that Dr Unity can help get ex back fast. So, I felt I should give him a try. I contacted him and he told me what to do and i did it then he did a (Love spell) for me. 28 hours later, my husband really called me and told me that he miss me and the kids so much, So Amazing!! So that was how he came back that same day,with lots of love and joy,and he apologized for his mistake,and for the pain he caused me and the kids. Then from that day,our Marriage was now stronger than how it were before,All thanks to Dr Unity. he is so powerful and i decided to share my story on the internet that Dr Unity real and powerful spell caster who i will always pray to live long to help his children in the time of trouble, if you are here and you need your Ex back or your husband moved to another woman, do not cry anymore, contact this powerful spell caster now. Here’s his contact: Email him at: Unityspelltemple@gmail.com , you can also call him or add him on Whats-app: +2348071622464 , his website:http://unityspelltemple.yolasite.com , Jessica, 26 years, Texas, USA .
mariaalexander commented
Hey guys, Effective powerful love spell to get your Ex Lover back now. I'm so excited of getting my husband back after he left me and our 3 kids for another woman. After 2 years of marriage, me and my husband has been into one quarrel or the other until he finally left me and moved to California to be with another woman. i felt my life was over and my kids thought they would never see their father again. i tried to be strong just for the kids but i could not control the pains that torments my heart, my heart was filled with sorrows and pains because i was really in love with my husband. Every day and night i think of him and always wish he would come back to me, I was really upset and i needed help, so i searched for help online and I came across a website that suggested that Dr Unity can help get ex back fast. So, I felt I should give him a try. I contacted him and he told me what to do and i did it then he did a (Love spell) for me. 28 hours later, my husband really called me and told me that he miss me and the kids so much, So Amazing!! So that was how he came back that same day,with lots of love and joy,and he apologized for his mistake,and for the pain he caused me and the kids. Then from that day,our Marriage was now stronger than how it were before,All thanks to Dr Unity. he is so powerful and i decided to share my story on the internet that Dr Unity real and powerful spell caster who i will always pray to live long to help his children in the time of trouble, if you are here and you need your Ex back or your husband moved to another woman, do not cry anymore, contact this powerful spell caster now. Here’s his contact: Email him at: Unityspelltemple@gmail.com , you can also call him or add him on Whats-app: +2348071622464 , his website:http://unityspelltemple.yolasite.com , Jessica, 26 years, Texas, USA .
Anonymous commented
Good Day everybody, my names is Anabella Jude, am from the United State of America, i want to give thanks and honor to Dr. oyinbo for the great work he did for me, he brought my lover within 24 hours which i never taught it will ever come through in my life, but this great man Dr.oyinbo proved to me that powers can do wonders, i got his contact from a friend in the USA who he helped, this friend of mine told me that this man is great but i felt as hmm are you sure? cause i hardly believe those kind of things,so she told me not to worry that when i contact him, that she is guaranteeing me 100% that my lover will come back that if it does not work that she will be the one to give me back my money, to show her sincerity to me, she gave me her car that if it does not work that and she did not pay me the money that i spent that she i should collect her car and she gave me all the documents, i was so so surprised she was very serious about it so that was how i contacted him and i told him what i want he just told me that everything will be done within 24 hours so with the assurance my friend gave me i was having confident, so in the next 24 hours that he told me i just heard a knock on my door i never knew it was mark, so that was how i opened the door the first thing he did was to go on his knees, he started begging me to forgive him that he is very sorry for everything, i was really surprised and was also happy, so that was how i forgived him and now we are living together happily than ever before, and am using the media to invite my friends on my wedding which will coming up on 24/12/2013, am very happy thanks be to Lucy who gave me his contact and honor be onto Great DR.oyinbo who helped a lot, if you need his help or you want to thank him for me you can contact him through prophetoyinbojesus@yahoo.com or his web site prophetoyinbojesus@gmail.com
Anonymous commented
Good Day everybody, my names is Anabella Jude, am from the United State of America, i want to give thanks and honor to Dr. oyinbo for the great work he did for me, he brought my lover within 24 hours which i never taught it will ever come through in my life, but this great man Dr.oyinbo proved to me that powers can do wonders, i got his contact from a friend in the USA who he helped, this friend of mine told me that this man is great but i felt as hmm are you sure? cause i hardly believe those kind of things,so she told me not to worry that when i contact him, that she is guaranteeing me 100% that my lover will come back that if it does not work that she will be the one to give me back my money, to show her sincerity to me, she gave me her car that if it does not work that and she did not pay me the money that i spent that she i should collect her car and she gave me all the documents, i was so so surprised she was very serious about it so that was how i contacted him and i told him what i want he just told me that everything will be done within 24 hours so with the assurance my friend gave me i was having confident, so in the next 24 hours that he told me i just heard a knock on my door i never knew it was mark, so that was how i opened the door the first thing he did was to go on his knees, he started begging me to forgive him that he is very sorry for everything, i was really surprised and was also happy, so that was how i forgived him and now we are living together happily than ever before, and am using the media to invite my friends on my wedding which will coming up on 24/12/2013, am very happy thanks be to Lucy who gave me his contact and honor be onto Great DR.oyinbo who helped a lot, if you need his help or you want to thank him for me you can contact him through prophetoyinbojesus@yahoo.com or his web site prophetoyinbojesus@gmail.com
DONNA500 commented
i want to say a very big thanks and appreciation to Dr. Keke Odin the chief priest of all spell casters worldwide for bringing back my husband who left i and the kids for almost three months within the space of two days after following all instruction given to me. i am very much grateful for restoring peace in my marital home, and i pray God almighty give you the strength and wisdom to continue helping more people having similar relationship and marital problem like mine. for help you can contact him now through his email and mobile number below Email: greatkekespelltemple@gmail.com Mobile Number: +1 386-336-9876 website: http://greatkekespelltemple01.webs.com
Anonymous commented
Call Dr. Jakiki for urgent love spell +1 (402) 892-2486 or email Spellcasthome@gmail.com My name is Amy Jane. Out of respect for you and your spells I must make this testimony known to all. I've been to other spell casters without seeing any progress, just wished I came to you earlier,i got the best from you. My Ex husband was gone for a year and I went everywhere and other spell casters for help but no good result until my friend introduce me to Dr.Jakiki he told me to just do everything he ask and all will be fine,which i did and after the amazing Spell was done, I finally got a call from my husband and behold in the next 30 minutes my husband was at my door begging for forgiveness and now my husband is back with full of love. It was like a miracle! He suddenly came back with flowers saying that i should for give him,i was truly flabbergasted and shocked when my husband kneel down begging for forgiveness and for me to accept him, i'm really short of words and joyful,you are a God sent to me and my family and now i am a joyful woman once again. Thank you so much Dr. Jakiki To everyone who is looking for a real spell caster you can contact Dr. Jakiki through the details below: Email: Spellcasthome@gmail.com Call or text him: +1 (402) 892-2486 Website: http://spellcasthome.webs.com/
mariaalexander commented
My Ex and I broke up 1 year and 2 months ago and i was six months pregnant. We both love each other and it was a shock to me and it really broke my heart. I tried to call him and both of his lines were disconnected. I tried to reach him on social networks but he deleted me off of them. I tried to reach his parents and they told me that their son said that he does not love me and does not want to see me and they do not know what is wrong. I cried and cried everyday because I loved him very much. Until I gave birth and the baby was one year old, I could not get my love back. Again, I was confused. I do not know what to do and I also lost my job and I have no money to take care of the baby. I was miserable in life so I cried to my sister and told her my problem and said that she knew of one powerful spell caster that helped her when she could not get pregnant. I contacted him by email and he said he will help me and told me that a woman cast a spell upon my man and said he will help me break the spell so my man will come back to me and be mine forever. It was a great surprise to me that everything that he said came to pass. My man came back to me immediately, saying that I should forgive him. I am sending a very big thank you to this powerful and real spell caster. I pray for him to live long and do more of his wonderful work. If you have any kind of problem disturbing you in life, you have to contact this powerful spell caster! He can help you. He will not disappoint you, I give you 100% guarantee that he will help you, Here’s his contact: Email him at: Unityspelltemple@gmail.com , you can also call him or add him on Whats-app: +2348071622464 , you can also visit his website:http://unityspelltemple.webs.com . Elizabeth Alexandra from United Kingdom.
JuniaNoel commented
Hi, I really appreciate your inputs on my situation Dr happy and what could I do with-out you. Thank you in advance. I was in a relationship with this guy for the past 1 and a half year.. We became close real fast and were very serious about each other… he’s German and was in the country for her internship.. he left after first 6 months and came back after a couple of months.. he said that he had come down for me.. WE started living – in.. We discussed faMILY, KIDS, future, moving to EU together.. everything was going good until of last August when I started to get jealous about his moves, I got controlling and things started to get worse.. we spoke about it a lot of times where he expressed how he felt but I was not able to understand why I was doing that.. During our discussion I would always say I did .. This February he called it off and since then I have been a mess.. I gave it a lot of thought and realised my mistakes and why I was doing it.. I tried talking to him .. begged him.. pleaded him .. but he says that he has lost all his feelings for me and would never get back to me..I was in my knees praying looking for help, them i fine a comment online how a spell caster help to restored relationship get ex lover back, ” so i decided to give a try coz i love my boyfriend so much. so i contacted Dr happy http://happyspelltemple.webs.com/ tell him all my problem and he gave me 100%guarantee that i will have my boyfriend back after the spell so i was gifted and lucky to have contacted him i did every thing he ask of me and to my greatest surprise a day after the spell my boyfriend call me and apology for what he did to me and ask for my forgiveness to come back again for me, we both are happily living together again plz Contact him urgently via......... happylovespell2@gmail.com or add him on whats-app +2348133873774 Junia Noel from USA