PMS isn't a new syndrome; rather, it's been the number one nag and creator of stress for women since, well, forever.
While some of us are lucky enough to escape it entirely, the majority of women experience one (if not many more) symptom(s) every single month -- like clockwork -- in the days leading up to their periods. From mild fluid retention to four pounds of "bloat," one annoying zit to a full-face breakout, slight mood swing to massive depression, the health symptoms are vast in terms of degree and force.
"Every woman is different, so the symptoms and signs of PMS vary too," explains Jeff Livingston, M.D, an obstetrician-gynecologist in Irving, Texas. Which, of course, is why there is no "one size fits all" prescription for ditching it.
"Premenstrual syndrome is thought to be the result of alterations in or interactions between the levels of sex hormones and brain chemicals during the menstrual cycle," says Dr. Livingston. "Birth control pills may help relieve PMS symptoms by stabilizing those hormone levels. Some women may find even better relief from a form of birth control pill that is continuous," he says. And, "eating a healthy diet" and partaking in "physical activity and exercise" also help "in improving general health and well-being" and "help reduce anxiety and nervous tension," which together can lessen the issues often associated with PMS, he says.
Low-fat dairy -- from milk to yogurt, cheese to ice cream -- is an important bone-building and strengthening component to any woman's diet, regardless of your PMS symptoms (or lack thereof). But in fact, because this form of dairy is also high in calcium, it's especially vital for helping you cope. Why? Research from the Mayo Clinic shows that you can reduce up to almost half of all symptoms (including mood swings, depression, and menstrual cramps) of PMS by simply consuming 1200 mg of calcium daily. Because you likely can't consume this much in food, add a supplement to your daily routine -- all month long. Take it in the morning, with food, to avoid headaches or nausea.
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Hit the gym
We know (and truly, feel your pain): The last thing you want to do when you're battling bloat, cramps and moodiness is work out. But, friend, you must bust out of that rut and get your body moving. Although it seems counterintuitive, exercise (of any kind) actually reduces, or sometimes entirely eliminates PMS; it's also an excellent way to reduce stress and lower your risk of diseases including heart disease and cancer, but you already knew that.
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Reach for E
One of the most common -- yet painful -- symptoms of PMS is breast tenderness. Sometimes, it even hurts to just touch (think, put on a bra). But, according to a study from the Mayo Clinic, taking 600 IU of vitamin E daily (all month long) can reduce the discomfort, in addition to having a protective effect on your cardiovascular system.
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Clean up your diet
Eating "clean" seems to be all the rage right now. And while we're not recommending that you toss any and everything processed from your pantry, we are suggesting that certain foods -- like refined sugar, salt, caffeine and alcohol -- are items to avoid, as they are direct triggers to PMS. Instead, you can increase your consumption of other, healthful foods, like complex carbohydrates (whole grains, like cereal), leafy green vegetables, fruits, and green tea (an anti-inflammatory); give your body 30 days to adjust, but you will see a difference. Notable changes: clearer skin, less bloat, shinier hair, stronger nails.
PMS isn't a new syndrome; rather, it's been the number one nag and creator of stress for women since, well, forever.
While some of us are lucky enough to escape it entirely, the majority of women experience one (if not many more) symptom(s) every single month -- like clockwork -- in the days leading up to their periods. From mild fluid retention to four pounds of "bloat," one annoying zit to a full-face breakout, slight mood swing to massive depression, the health symptoms are vast in terms of degree and force.
"Every woman is different, so the symptoms and signs of PMS vary too," explains Jeff Livingston, M.D, an obstetrician-gynecologist in Irving, Texas. Which, of course, is why there is no "one size fits all" prescription for ditching it.
"Premenstrual syndrome is thought to be the result of alterations in or interactions between the levels of sex hormones and brain chemicals during the menstrual cycle," says Dr. Livingston. "Birth control pills may help relieve PMS symptoms by stabilizing those hormone levels. Some women may find even better relief from a form of birth control pill that is continuous," he says. And, "eating a healthy diet" and partaking in "physical activity and exercise" also help "in improving general health and well-being" and "help reduce anxiety and nervous tension," which together can lessen the issues often associated with PMS, he says.
