Self-Care at Home

Self care reduces many premenstrual symptoms.

• Dietary strategies may help.
  
  
  • To lessen bloating and water retention, avoid foods high in salt (sodium), especially in the week before your period.
    
    
  • Because diet may play a role in symptoms associated with low blood sugar, avoid candy, soda, and other sugary foods, especially in the week before your period.
    
    
  • An adequate vitamin and mineral intake may also help with PMS symptoms.
    
    
    • Vitamin E: Studies do not agree about how much vitamin E may be helpful, but 300-400 IU per day is a safe dose that may be of benefit.
      
      
    • Calcium: Some women get relief being careful to take at least 1,200 mg of calcium per day, through a combination of normal eating and taking supplements.
      
      
    • Magnesium: Most studies that have evaluated magnesium have failed to show overall benefit. One study of magnesium (200 mg/day) with 50 mg of vitamin B6 showed a significant reduction in anxiety symptoms, compared to magnesium alone. Food sources of magnesium include nuts, legumes, whole grains, dark green vegetables, seafood (oysters), and meats.
      
      
• Regular aerobic exercise and relaxation techniques can help to relieve many of the mood symptoms found with PMS. Muscle relaxation techniques and massage therapy may help.

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Premenstrual Syndrome (PMS) - Effective Treatments

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