9 Tips That Can Help You Beat Symptoms Of PMS

Written by Niharika Nayak

Nearly every menstruating woman in this world will experience PMS symptoms at some point in their lives. Some women experience them two weeks before they get their period, and others experience them for a week or less. Either way, the changes caused by the changes in your hormones can lead to you facing a few physical symptoms. You may feel extremely low, irritable, fatigued, and also experience cramping and tenderness in your breasts. You may also face intense anger and funny mood swings. As soon as the person gets their period, the symptoms of PMS seem to disappear, but then come cramps. Well, we’re here to tell you that you don’t need to fret anymore. We’ve created a list of tips that will help you beat symptoms of PMS and improve your mood (1):

1. Eat Whole Foods



While you might feel tempted to gorge on junk food when you are in a low mood, it’s not a good idea to do so as processed foods can make you feel worse. Processed foods contain less fiber and a lot more sugar than whole foods. Instead, it’s a good idea to eat vegetables, whole grains like rice (brown), and healthy fats such as those present in avocados. You can also eat unprocessed proteins such as lean beef, which is a lot more beneficial than eating deli meats and hot dogs. If you clean up your diet, you may be able to avoid suffering from more severe PMS symptoms.

2. Get Enough Exercise



In the days leading up to you getting your period, it is a good idea to get all the exercise you can. Exercises are a great way to improve your mood and boost endorphins as well. These extra fluids will make you feel like you are at your very best. However, don’t go for hardcore cardio as you will end up with more cramps and genital pain. Especially on the first two days of your periods, do some stretches and tiny jogs. Try not to exert too much pressure or you will end up with back pain.

3. Get Adequate Hydration



While you may think that drinking a lot of water might be counterintuitive during this time as you may be retaining water. The reason why it’s a good idea to drink water is that it will help flush out your system and help you feel a lot better. It is a myth that the flow of blood will increase with more consumption. It only aids in a smooth flow and helps reduce mild cramps.

4. Avoid Overeating Salt

Avoid Overeating Salt


Eating salty foods like chips and popcorn can cause your body to retain more water and lead you to feel and look bloated. This, in turn, will lead to you gaining weight. We understand that you may want to grab those chips or fries and wallow in your emotions, but we guarantee that avoiding sodium will improve your PMS symptoms. If you overdose on salt, it will only increase your PMSing along with physical discomfort.

5. Don’t Drink Too Much Caffeine



Caffeine not only acts as a diuretic and makes you pass urine more often, but it can also increase your level of anxiety. The more caffeine you drink, the worse your symptoms might get. So try reducing your daily caffeine quota around the time of your period or when you first start to notice symptoms ( 2).

6. Meditate And Destress



Even if you don’t enjoy engaging in meditation, deep breathing, and aromatherapy, they can actually help soothe symptoms of PMS. Like exercising, yoga and meditation can help produce serotonin (your happy hormone), which would help you destress. Serotonin can also act as a mild pain reliever, and hence you should do everything you can to achieve it (3). Destressing doesn’t have to be linked to an activity. If you simply like to zone out or watch a funny movie that’s all going to give you the happy push.

7. Skip The Booze



Sure, that glass of red wine may give you a slight buzz or boost your mood for a bit, but this is only a temporary feeling. Once the effects of the wine wear off, you will be left dehydrated and irritable. Since your senses are heightened during these days, its best to avoid your favorite whiskey. The hangover will feel twofold painful, combined with your heavy flow and sometimes cramps.

8. Make Sure You Get Enough Sleep



No matter how much of a night owl you think you are, it’s essential that you get at least eight hours every night. Lack of sleep is often linked to increased anxiety and depression, which can worsen moodiness. If you are already struggling with feeling damp the whole day, lack of sleep will add to that irritation. Not only will it be an unproductive day but also a lazy and irritable one.

9. Take Calcium And Vitamin B6 Supplements



Many studies show that calcium is a great way to help reduce PMS symptoms like cravings, and fatigue (4). You can get calcium out of foods like cheese, yogurt, and milk. If you are vegan or don’t enjoy drinking dairy products, you can also take some calcium supplements. Even Vitamin B6 is very helpful when it comes to improving the symptoms of PMS. The supplement can help improve moodiness, reduce bloating and irritability and also help with symptoms of anxiety. You can find this in poultry, fruit, fish, and potatoes, or you can take it as a dietary supplement.

The only way you will be able to beat the symptoms of PMS is if you follow the advice on this list and stay confident. It is also true that it is not the same for everyone. Some women go through periods like a peaceful walk in the park while some feel like they are getting a stab in the guts.   We bet you will beat all these symptoms in no time! Do let us know if these tips worked for you in the comment section down below.


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  1. Premenstrual Syndrome
  2. Caffeine-containing beverages total fluid consumption and premenstrual syndrome
  3. The Effects of Mindfulness-Based Cognitive Therapy on Depression and Anxiety in Women with Premenstrual Syndrome
  4. Effect of calcium on premenstrual syndrome: A double-blind randomized clinical trial
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