Premenstrual Syndrome (PMS) (cont.)
Premenstrual Syndrome (PMS) Prevention
Perform aerobic exercise (if not daily, then 3-4 times a week, even a brisk walk).
- Learn and use
stress management techniques such as relaxation, deep
meditation, a warm bath, listening to music, or
yoga in your day.
- Limit salt intake (to help reduce fluid retention, bloating, and swelling especially in
the feet and hands).
intake (caffeine can make breast tenderness worse and increase headaches).
- Avoid alcohol (alcohol can often affect a woman differently before her period).
- Eat small meals and snacks spread throughout the day so you don't go for long periods of time without eating.
- Vitamin therapy
- An adequate intake of some vitamins may help prevent some of the symptoms of PMS, although this has not been conclusively established.
- Vitamin B6 - 100 mg per day maximum (larger doses sometimes cause serious side effects).
The patient can also take a B-complex that includes all the B vitamins. Vitamin B6 may take the edge off irritability and reduce fatigue and depression.
- Vitamin E - 400 IU per day (maximum) may be helpful in reducing breast tenderness.
- Calcium - 1,000-1,200 mg per day of elemental calcium (the labels on foods and supplements give the amount of elemental calcium they contain) may reduce bloating, body aches, anxiety, or depression.
- Magnesium - Some small studies of magnesium supplementation have shown that 200 to 360 mg of magnesium taken up to 3 times per day may provide some relief.
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