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.
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Pop the pill
You've likely heard the buzz that certain birth control pills can reduce acne and other PMS symptoms. Rumors are truth, in this case, and according to Dr. Livingston, "combination birth control pills, or birth control pills that contain both estrogen and progestin, can help to decrease acne and improve skin in women of all ages. Women, and especially teens, can experience more outbreaks of acne especially around the time of their cycle as hormones fluctuate. By stabilizing our hormone levels, birth control pills can not only decrease the number of outbreaks but lessen the severity of the outbreaks as well." There are several different pills on the market now that will fit the lifestyle of most women. Choices include a regular monthly cycle, cycles occurring four times a year, or having no cycle at all. To find the best pill option for you, chat with your doctor.
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Get pain relief
Certain over-the-counter treatments -- Advil to Aleve, Motrin to Midol -- may help to relieve some of your PMS symptoms, reducing the inflammation and swelling. Always follow the directions for use on the pill box, and avoid taking them for extended periods of time or on an empty stomach. In addition, natural remedies -- like warm compresses or heating pads/blankets -- help, especially with abdominal cramping. You can also try massages, meditation and stretching (like Yoga).
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.
