Prevention
You cannot prevent premenstrual syndrome (PMS), but you can take measures to reduce your risk of having severe premenstrual symptoms by:
- Taking daily calcium (1200 mg) and vitamin B6 (50 mg to 100 mg). Calcium is strongly linked to PMS symptoms and relief.5 Although research and expert opinions are mixed, daily vitamin B6 is thought to improve PMS depression and physical symptoms.9
- Getting regular exercise, which increases natural brain chemicals (endorphins) that reduce pain and provide a feeling of well-being.
- Eating a balanced diet that helps keep your blood sugar levels stable. Eat small meals with complex carbohydrates, whole grains, protein, fruits, and vegetables. Avoid refined sugar, as well as excessive fats, salt, and alcohol.
- Reducing stress with time management practices, enough rest, and relaxation techniques.
- Limiting the amount of caffeine in your diet.
- Quitting smoking, if you smoke.
Author:
Kathe Gallagher, MSW
Last Updated: 07/07/2006
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