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Lifestyle and home remedies
By Mayo Clinic staffYou can sometimes manage or reduce the symptoms of premenstrual syndrome by making changes in the way you eat, exercise and approach daily life. Try these approaches:
Modify your diet
- Eat smaller, more frequent meals to reduce bloating and the sensation of fullness.
- Limit salt and salty foods to reduce bloating and fluid retention.
- Choose foods high in complex carbohydrates, such as fruits, vegetables and whole grains.
- Choose foods rich in calcium. If you can't tolerate dairy products or aren't getting adequate calcium in your diet, you may need a daily calcium supplement.
- Take a daily multivitamin supplement.
- Avoid caffeine and alcohol.
Incorporate exercise into your regular routine
Engage in at least 30 minutes of brisk walking, cycling, swimming or other aerobic activity most days of the week. Regular daily exercise can help improve your overall health and alleviate symptoms such as fatigue and a depressed mood.
Reduce stress
- Get plenty of sleep.
- Practice progressive muscle relaxation or deep-breathing exercises to help reduce headaches, anxiety or trouble sleeping (insomnia).
- Try yoga or massage to relax and relieve stress.
Record your symptoms for a few months
Keep a record to identify the triggers and timing of your symptoms. This will allow you to intervene with strategies that may help to lessen them.
- Yonkers KA, et al. Premenstrual syndrome. The Lancet. 2008;371:1200.
- Colin CM, et al. Complications of menstruation; abnormal uterine bleeding. In: DeCherney AH, et al. Current Diagnosis & Treatment Obstetrics & Gynecology. 10th ed. New York, N.Y.: McGraw-Hill Medical; 2007. http://www.accessmedicine.com/content.aspx?aid=2388399. Accessed Oct. 27, 2009.
- Casper RF, et al. Treatment of premenstrual syndrome and premenstrual dysphoric disorder. http://www.uptodate.com/home/index.html. Accessed Oct. 27, 2009.
- Premenstrual syndrome. American Congress of Obstetricians & Gynecologists. http://www.acog.org/publications/patient_education/bp057.cfm. Accessed Oct. 27, 2009.
- Dog TL. Premenstrual syndrome. In: Rakel D. Integrative Medicine. 2nd ed. Philadelphia, Pa.: Saunders Elsevier; 2007. http://www.mdconsult.com/das/book/body/167646539-2/0/1494/102.html?tocnode=54114259&fromURL=102.html#4-u1.0-B978-1-4160-2954-0..50059-4_2772. Accessed Oct. 28, 2009.
- Borenstein JE, et al. Using the daily record of severity of problems as a screening instrument for premenstrual syndrome. Obstetrics & Gynecology. 2007;109:1068.
- Johnson SR. Premenstrual syndrome, premenstrual dysphoric disorder, and beyond: A clinical primer for practitioners. Obstetrics & Gynecology. 2004;104:845.
- Jing Z, et al. Chinese herbal medicine for premenstrual syndrome (review). Cochrane Database of Systematic Reviews. 2009:CD006414.
- Yaz (prescribing information). Wayne, N.J.: Bayer HealthCare Pharmaceuticals Inc.; 2007. http://www.berlex.com/html/products/pi/fhc/YAZ_PPI.pdf. Accessed Oct. 28, 2009.
