November 21, 2008

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Premenstrual Syndrome (PMS) (cont.)

Next Steps

Prevention

  • Lifestyle change

    • 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 breathing, meditation, a warm bath, listening to music, or yoga in your day.

    • Limit salt (to help reduce fluid retention, bloating, and swelling especially in your feet and hands).

    • Limit caffeine (caffeine can make breast tenderness worse and increase headaches).

    • Avoid alcohol (can often affect you differently before your period).

    • Eat small meals and snacks spread throughout your day so you don’t go for long periods of time without eating.

  • Vitamin therapy

    • Vitamin B6 — 100 mg per day maximum (larger doses sometimes cause serious side effects). You 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 — 400 mg per day in combination with vitamin B6 may reduce pain, water retention, and negative mood.



Next: Outlook »

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