PMS Doesn’t Have to Suck: Here’s How to Make It Better
The average menstrual cycle lasts 28 days but it does vary per person and typically can range between 21–35 days. In the days leading up to menstruation and sometimes during a cycle, women experience premenstrual syndrome, which is commonly referred to as PMS. PMS symptoms vary greatly for each person with some experiencing minor physical and emotional symptoms and others suffering from debilitating symptoms. In short, PMS sucks but there are some ways to make the experience more manageable. From vitamins for PMS to common stress relievers, read on for how to better manage PMS.
Vitamins for PMS
A simple, effective way to find relief before starting your menstrual cycle is to add vitamins for PMS to your daily routine. Vitamins can assist in a whole host of PMS-related symptoms including bloating, cramps, cravings, digestion, hormonal acne, mood swings, and stress. A great way to ensure you get the full benefits of vitamins for PMS is to take it daily as you would a normal multivitamin. This practice allows your body to better prepare to fight those symptoms the moment they arise. While menstrual cycles are typically predictable, there is room for unpredictability so it’s best to keep your body ready.
Change Up Your Diet
Switching up your diet to consuming well-balanced foods can do wonders for PMS symptoms. Reach for foods that have plenty of calcium and vitamin B6 as well as healthy fats such as omega-3 and omega-6. Low-fat yogurt, almonds, leafy greens, and fruits are great foods to include in your diet during PMS. Try to avoid caffeine, salt, and sugar prior to your menstrual cycle to lessen PMS symptoms. You will also want to avoid processed foods if you can as these can cause bloating, which makes managing PMS symptoms more difficult especially if you experience bloating or cramps. If your drink alcohol or smoke, it’s a good idea to skip that activity during PMS as these have been known to worsen symptoms of PMS.
Get Plenty of Sleep
A lack of sleep can worsen a wide variety of health symptoms, including PMS. Try to get between 7–8 hours of sleep each night and maintain that sleep schedule as best you can so you can prepare your body when PMS symptoms do arise. When you aren’t getting enough sleep during this time, you might notice increased irritability, lack of focus, anxious or depressive thoughts, and more. If these are symptoms you already deal with during PMS, they will become exacerbated when coupled with a lack of sleep.
Continue with Regular Exercise
Depending on the severity of your PMS symptoms, continuing with your regular exercise routine may not be possible. However, if you are able to continue working out, try to make it a priority because continuing with exercise can help reduce PMS symptoms. Exercise can boost your mood, reduce stress, and fight fatigue. Exercising can also have a positive effect on sleeping habits which further assists you in minimizing PMS symptoms. When you exert your body through exercise, you are expelling energy and your body will require rest to recover. Naturally, you will have an easier time falling asleep, staying asleep, and increasing sleep quality. If you find some of your symptoms, such as minor cramps or bloating, are preventing you from exercising, consider taking vitamins for PMS to alleviate these symptoms to make working out more doable.
Dealing with stress often exacerbates symptoms of PMS. Cramps, one of the most common physical PMS symptoms, are a great example of symptoms that worsens with stress. When the body is stressed, muscles become tense and if you’re already facing tight muscles from cramps, they can feel even worse. The same goes for many other common symptoms such as headaches or anxiety. Try to find methods to help relieve your stress so you can stave off excruciating PMS symptoms. Find ways to connect with those close to you to help reduce stress. Practice solitary activities such as journaling or meditating. Yoga and massages are also great self-care activities that can relieve stress as well as other PMS symptoms. Utilize whichever stress-relieving activities work for you and try to ramp up the frequency as needed during PMS to help relieve your symptoms.
PMS doesn’t have to suck and there’s no reason you need to continue suffering every single month. Take your relief into your own hands with vitamins for PMS, lifestyle changes, and a fool-proof stress-relieving strategy to help you better manage your symptoms. You have a life to lead and PMS shouldn’t have to get in your way.