Pms Prevention

Everything a woman takes into her body from sugar and salt to alcohol and drugs potentially affects how intensely she suffers from PMS symptoms. A preventive lifestyle begins with small, important lifestyle changes. At the top of the list are quitting smoking and reducing alcohol intake.

Doctors recommend that you eat right despite your cravings. Eating more fresh fruits and increasing your intake of certain vitamins and minerals may lessen unhealthy cravings for sweet or salty snacks.

In addition, regular exercise can help reduce the bloating and fluid retention associated with PMS by improving blood circulation. It also reduces stress and tension and increases natural production of beta-endorphins, which can help prevent or combat mild depression. Aerobics, walking, jogging, bicycling, swimming and yoga are a few good ways to exercise.

Here are some helpful hints for preventing PMS:

  • Drink plenty of water.
  • Maintain a diet low in fat.
  • Exercise at least three times a week for 20 minutes at a minimum.
  • Increase your intake of Calcium and Vitamin E.
  • Reduce or eliminate caffeine and alcohol.
  • Reduce your intake of sugar and salt.

PMS and Diet

Studies have shown a direct link between food and drink intake and how you feel during PMS. Our articles will discuss how you can change your diet to reduce your PMS symptoms. First of all, doctors recommend that you do not skip meals. This can be difficult, because when you are feeling bloated, you may not be in the mood to eat. However, maintaining a normal eating schedule will help to reduce some PMS symptoms.

During this part of your menstrual cycle, it is common to have a hankering for fatty foods. If this is the case, it’s recommended that you choose healthier options with fat content, such as almonds. You should also eat foods that are rich in potassium and magnesium.

Avoid Alcohol

Studies have shown that tolerance for alcohol decreases during the premenstrual phase, and that alcohol interferes with the normal production and balance of both male and female hormones. As a result, it can create irregularities in the menstrual cycle.

Alcohol can contribute to feelings of depression, which in turn exacerbates PMS. Alcohol is also high in calories and thus affects the body’s metabolism. It can also lower blood sugar levels, which can increase irritability.

Water and Fluid Retention

Nutritionists and many medical doctors recommend that women who have PMS drink at least six glasses of water a day and reduce their intake of fat, sugar and salt. In a healthy adult, drinking more water does not increase fluid retention; it actually helps flush fluids from the body.

Adequate Sleep

A woman’s body may have different sleep requirements at different times during her menstrual cycle, so obtaining adequate rest is important. Many women report that during PMS, their sleep quality is considerably poorer than when they are not in this phase. Getting a healthy amount of sleep may be difficult during PMS, due to high anxiety and emotions, but it is vital to a healthy well-being in these times.

Resources

American Academy of Sleep Medicine Staff. (2007). Women with severe PMS perceive their sleep quality to be poor. Retrieved September 18th, 2009, from the Medical News Today Web site: http://www.medicalnewstoday.com/articles/84161.php.

Gaulin, P. (2008) The top 10 food remedies that actually reduce PMS symptoms. Retrieved September 18th, 2009, from the Associated Content Web site: http://www.associatedcontent.com/article/152079/the_top_10_food_remedies_that_actually.html?cat=51.

Mayo Clinic Staff. (n.d.) Premenstrual syndrome (PMS). Retrieved September 18th, 2009, from the Mayo Clinic Web site: http://www.mayoclinic.com/health/premenstrual-syndrome/DS00134/DSECTION=symptoms.