If you're feeling irritable and bloated and your food cravings are out of control, chances are you're suffering from PMS. As many as 80 per cent of women will experience PMS at some point in their lives. Here are a few drug-free ways to get welcome relief.
• Take calcium supplements. A recent study involving nearly 500 PMS sufferers found that 1,200 milligrams of calcium taken daily throughout the month cut PMS symptoms in half.
• Cut out caffeine. Caffeine-rich foods and drinks can increase breast tenderness and irritability. Studies have shown that women who consume caffeine regularly are four times more likely to suffer severe PMS.
• Fill up on H2O. Drinking lots of water helps your body flush out excess fluids and combats bloating. Leslie Beck, a Toronto nutrition consultant, recommends eight to 10 glasses a day, along with high water-content foods like fruits, vegetables and milk. Cutting down on salt will also reduce fluid retention. Since 75 per cent of the salt we eat is contained in processed and packaged foods, be sure to read labels and go for low-sodium choices.
• Eat complex carbs. Whole-grain breads, pasta and beans, as well as fruits and vegetables, boost serotonin, producing a calming effect. A recent study found that women who consumed a diet high in complex carbohydrates and low in protein showed improved PMS-related mood symptoms.
• Exercise regularly. Exercise causes your body to release endorphins, producing a natural high and reducing fatigue. Aim for 30 minutes of enjoyable cardiovascular work such as cycling or brisk walking three times a week.
• Take a warm bath. Warmth increases blood flow to the pelvic region and relaxes the muscles to relieve cramping. Aromatherapy may also do the trick. Rosalin Peacock, a registered massage therapist, recommends the essential oil clary sage for relief of cramps, and neroli or rosemary for lifting spirits and fighting fatigue. Add up to five drops of the oils under running water.
• Relax. Meditation, deep breathing, yoga and massage are all good ways to help ease the emotional symptoms of PMS. Postpone important decisions and try to avoid confrontation until after the premenstrual period.
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