Pms Self Care

As any woman who has experienced it can tell you, PMS is not fun. And for some women who experience acute symptoms, it is monthly misery. So what are some ways that busy women can help themselves cope with the physical and emotional effects of PMS?

We live in a fast-paced world, and women are always on the go. Yet when it comes to PMS, women must be willing to slow down and take care of themselves through diet, exercise and stress relieving methods. Women often forget to take care of themselves, but when your body is coping with shifting hormones and you are feeling the effects of it, you must take the time to attend to yourself with some simple self-care for PMS.

PMS Self-Care Tips and Steps

While there is no magic formula for treating PMS, there are definitely steps that can be taken to help take the edge off some of the symptoms. Not all PMS treatments and self-care options will work for everyone, so it’s important to try a few things to see what works for you.

One way that a woman can help herself immensely is to familiarize herself with her own PMS symptoms as they recur over time. This can be accomplished through a diary or calendar, detailing the symptoms that a woman feels before and during her period. These can include:

  • bloating
  • cramps
  • fatigue
  • food cravings
  • mood swings
  • upset stomach.

This is by no means an all-inclusive list, and symptoms will vary from person to person. By noting these things down over time, patterns can be recognized more easily and dealt with in a preventative manner instead of waiting for the symptoms to strike and then treating them as they occur.

Though modern women are smart and savvy about the way their bodies work, few take the time to note how they are feeling physically and emotionally on a daily basis in order to gauge their overall well being. Perhaps this comes from not wanting to acknowledge any perceived weakness arising from being female.

Whatever the reason, once a woman starts recording her experiences in a concise and regular manner, it gives her a tool to use to prepare for future PMS symptoms.

Stress and PMS

Reducing stress during this timeframe is also important. While it may be impossible to curtail daily activities when you work full-time or run a household (or both!), cut back on over-scheduling or any other events that may induce more stress than you want to deal with at that time.

Diet and PMS

Diet can play a positive role in dealing with PMS. Instead of food being the enemy due to vicious food cravings, food can help balance out elements in the body that fluctuate as hormone levels shift. Whole grains and fruits give the body a source of complex carbohydrates, which are much needed to help boost flagging neurotransmittors. They also provide fiber to help avoid any digestive upset than can sometimes accompany PMS.

Discuss with a doctor or nutritionist some vitamin or supplement options that may help as well. There are reports that vitamins D and B6, as well as chromium and evening primrose, can be very effective for PMS symptoms.

Hydration and PMS

Though it seems to be a favorite bit of advice for nearly any ailment, drinking plenty of water cannot go unmentioned.

It may seem counterintuitive to drink more fluids when the body is prone to retaining water, it definitely helps flush the body out and prevent bloat.

Also, while it may be very difficult due to cravings, try to avoid salty and starchy foods as well as caffeine.

Exercise, Endorphins and PMS

Exercise can also help alleviate some PMS symptoms. The rush of endorphins that comes after an intense workout can counter the low mood that often comes with PMS.

For some women, however, the idea of working out when they feel physically and emotionally drained holds zero appeal. Low-impact activities that focus on breathing and stress relief, such as yoga, may be a more suitable idea.


Ahlgrimm, Marla (2007). Eliminating PMS. Retrieved July 30, 2007, from the Women’s Health Web site: