Cramps, breast tenderness, headaches, backaches, bloating, not to mention the desire to scream when your other half forgets to unload the dishwasher… yup, you’re suffering from PMS. But the good news is there are simple steps you can take to feel a whole load better.
1. Get lots of rest
Try to get a full eight hours sleep a night, every night. Regular sleeping habits – even on weekends – will help lessen moodiness and fatigue.
Reduce your exposure to stress as much as you can. Take time out for yourself, listen to your favourite music, go for a walk in the park, have a relaxing bath, or even try meditation or yoga.
2. Eat well
Although it’s tempting to just mainline chocolate when you’re in the grip of PMS, eating well can make a real difference to how you feel.
Try to eat six small meals a day instead of three large ones. By eating more frequently your blood sugar may stabilize which will help with your symptoms.
Reduce your intake of fat, sugar and salt.
Reduce your intake of caffeine and alcohol or avoid altogether.
Eat complex carbohydrates such as foods with whole grains, or beans, brown rice, or lentils. Calcium-rich foods are good, too.
3. Consider supplements
If you’re already eating a good diet and still suffering with PMS, you might like to chat to your doctor about supplements. Calcium, magnesium supplements or even vitamin E can reduce symptoms.
4. Get some exercise
You may not feel like it, but if you can get some aerobic exercise, it can really make you feel better. In fact, studies have shown that ‘that time’ of the month is actually a brilliant time to exercise.
Exercise lifts your mood and may help you sleep well. Light stretching may also help with period pains and menstrual cramps.
Chat to your doctor
If none of these remedies are helping, it’s time to go to your doctor to ask about PMS treatments. Pain relievers, hormone treatments, antidepressants or other medications might be needed.
Other things to make that time of the month easier
For a start, you need to make sure you’re using the best female protection for you.
Don’t miss our tips on how to tackle cramps either.
Let us know what you think
We’d love to hear your tips. Maybe you’ve got a tip that might help other women?