![]() Make sure you get advice from a qualified and experienced health practitioner, such as a herbalist, naturopath or Chinese medicine practitioner, before using complementary therapies. chaste tree (also called ‘chaste berry’).While the evidence is not strong, some supplements may help. Sometimes herbs, vitamins and minerals are used to manage PMS symptoms. Natural therapies are part of a broad range of complementary medicine and therapies (CMT). certain antidepressants can help with complex mood symptoms.hormonal treatments, such as the oral contraceptive pill, may help by suppressing ovulation.Your doctor may recommend different medicines, for example: try relaxation techniques such as yoga and meditation.reduce stress – take time out do things you enjoy.drink lots of water and reduce caffeine and alcohol, especially two weeks before your period.lean protein, vegetables, fruit and wholegrains) increase your physical activity - 30 minutes of moderate physical activity on most days will increase your ‘feel-good’ hormones (endorphins).Lifestyle changesĪ healthy lifestyle can help reduce PMS symptoms, for example: There are many things you can do to manage PMS. You can record your symptoms over at least two menstrual cycles and discuss any patterns with your doctor. Your doctor may diagnose PMS based on your symptoms and medical history. It’s not clear why some women have PMS, but it may be associated with how certain chemicals in the brain interact with the hormone progesterone.ĭifferent factors can influence PMS, for example, your: Symptoms can also be emotional, for example: Symptoms can be physical, for example, you may have: And symptoms can change from cycle to cycle. Symptoms of PMSĮveryone experiences PMS differently. This is called ‘premenstrual dysphoric disorder’ (PMDD). Symptoms can be worse in teenage years and as you approach menopause, possibly due to changes in hormone levels. These symptoms usually ease when your period starts. Most of the time PMS can be easily managed.Ībout two-thirds of women who have periods experience some breast pain during their menstrual cycle, and most have one or two premenstrual symptoms. This is called ‘premenstrual syndrome’ or ‘PMS’. Make sure you’re still eating complex carbs, like whole grain bread, rice, and pasta.Some women can experience physical and emotional symptoms one or two weeks before their period. This is not the time to try a fad diet or cut carbs, which can leave you more dehydrated.Health snack choices to beat PMS might include granola or protein bars, smoothies, avocados, and fresh veggies with hummus. To keep your blood sugar stable and prevent cravings, try eating 5-6 small meals throughout the day of whole foods like fruits, vegetables, whole grains, lean sources of protein, and low-fat dairy. ![]() For those who tend to retain water before their period, it’s a good idea to cut back on salty food for a few days. Drink plenty of water, especially if you have heavy cycles. Aim to get plenty of protein and fiber in your diet, and avoid processed, sugary foods – they can cause cravings and make you feel worse. Eating nutritious meals throughout the day keeps your blood sugar stable, which can help regulate your mood. ![]() The food you eat plays a big role in how you feel. This article has been viewed 25,828 times.Įat a well-balanced diet. ![]() There are 17 references cited in this article, which can be found at the bottom of the page. She is licensed by the California Board of Psychology and is a member of the American Psychological Association. in Clinical Psychology from Palo Alto University. Broennimann holds a BA in Psychology from the University of California, Santa Cruz, and an MS and Ph.D. And as part of her neuropsychology practice, she integrates depth psychotherapy and cognitive rehabilitation for those recovering after traumatic brain injury. Broennimann specializes in in-depth psychotherapy to provide solution-focused treatments for anxiety, depression, relationship problems, grief, adjustment problems, traumatic stress, and phase-of-life transitions. Allison Broennimann is a licensed Clinical Psychologist with a private practice based in the San Francisco Bay Area providing psychotherapy and neuropsychology services. This article was co-authored by Allison Broennimann, PhD.
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