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PMS symptoms vary greatly in each woman. Keeping a diary can help in learning to recognize and prevent them.
Certain guidelines can be followed before the start of each menstrual period that may help keep symptoms under control.
These rules concern diet, physical exercise, and stress control.
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- Diet
During the premenstrual period it is best to eat less but more often. Meals should be rich in cereals, potatoes, fruit and vegetables. To keep fluid retention under control and bloating that accompanies it, avoid foods high in salt, fat or sugar.
Eating carbohydrates like pasta and bread (preferably whole wheat) helps relieve PMS symptoms. Caffeine is a stimulant that can increase or worsen the anxiety and restlessness typical of PMS, so it is best to avoid drinking tea, coffee and beverages containing caffeine.
- Physical exercise
Regular physical exercise (at least 2 or 3 times a week) helps fight PMS symptoms. Women who do not exercise regularly are more subject to PMS discomfort. Physical exercise also helps fight typical symptoms of headache and nervousness. Aerobic activities are best and swimming is an excellent way to relax and reduce nervous tension.
- Relaxation
Because emotions can vary during PMS, it is important to relax and to avoid stress. During the first days of the menstrual flow, try to get more rest, go to bed early, take frequent breaks and, in general, spend more time doing relaxing activities.
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