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swings, tender breasts, a swollen abdomen, food
cravings, fatigue, irritability and depression. If you
experience some or all of these problems in the days
before your monthly period, you may have premenstrual
Alcohol, sugar, spicy foods, hot drinks, and hot soups can trigger hot flashes.
You can manage or sometimes reduce the symptoms of premenstrual syndrome by making changes in the way you eat, exercise and approach daily life. Try these approaches:
* Modify your diet
* Eat smaller, more frequent meals each day to reduce bloating and the sensation of fullness.
* Limit salt and salty foods to reduce bloating and fluid retention.
* Do not eat any type of sugar, and of course sweeteners. Modify your diet
* Substitute garlic powder or onion powder for salt when cooking.
* Choose foods high in complex carbohydrates, such as fruits, vegetables and whole grains.
* Choose non-dairy foods rich in calcium and perhaps a daily calcium supplement.
* Take a daily multivitamin supplement and a good source of plant derived trace minerals.
* Avoid caffeine.
* Avoid alcohol.
* Incorporate exercise into your regular routine
* Engage in brisk walking, cycling, swimming or other aerobic activity most days of the week. Regular daily exercise can help improve your overall health and alleviate symptoms such as fatigue and a depressed mood.
* Reduce stress - EFT is wonderful for reducing stress.
* Get plenty of sleep.
* Practice progressive muscle relaxation or deep-breathing exercises to help reduce headaches, anxiety or trouble sleeping (insomnia).
* Record your symptoms for a few months
* Keep a record to identify the triggers and timing of your symptoms. This will allow you to intervene with strategies that may help to lessen them.
Here's what's known about the effectiveness of some of the more common natural products and remedies used to soothe the symptoms of premenstrual syndrome:
* Calcium. Consuming 1,000 milligrams (mg) of dietary and supplemental calcium daily, such as chewable calcium carbonate (Tums, Rolaids, others), may reduce the physical and psychological symptoms of PMS. Regular, long-term use of calcium carbonate also reduces your risk of osteoporosis.
* Magnesium. Taking 400 mg of supplemental magnesium daily may help to reduce fluid retention, breast tenderness and bloating in women with premenstrual syndrome.
* Vitamin B-6. A daily dose of 50 to 100 mg of vitamin B-6 may help some women with troublesome PMS symptoms.
* Vitamin E. This vitamin, taken in 400 international units daily, may ease PMS symptoms by reducing the production of prostaglandin, hormone-like substances that cause cramps and breast tenderness.
* Herbal remedies. Many women report relief of PMS symptoms with the use of herbs such as black cohosh, ginger, raspberry leaf, dandelion, chasteberry, St. John's Wort and evening primrose oil.
* Colloidal Gold. Colloidal gold is one of the least known yet most effective mood and mental enhancers.
* Natural progesterone creams. These are derived from wild yams and soybeans. Some women report that these creams relieve symptoms. Combine one handful of chamomile and one handful of dried orange flowers in a cheesecloth or muslin bag and hang from the bathtub faucet. The warm water will release the fragrant oils and relieve PMS discomfort.
topics that may be helpful:
Natural Help for PMS
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