Mild to moderate PMS can be treated by lifestyle modifications. PMS that interferes with your daily activities is considered to be more severe and often requires medical therapy.
Lifestyle modifications include:
– Regular cardio or aerobic exercise (running, jogging, High Intensity interval training (HIIT), cycling, etc). All with a goal of 150 min per week or 30 min 5 times per week. This should be continued even when not on your period
– Relaxation + Sleep. These are both incredibly important. Relaxation can be achieved with breathing exercises, massages, meditation, or yoga. Sleep should be occurring at regular intervals, roughly 7-8 hours per night.
– Diet. Increase calcium rich foods and decrease fat, salt, sugar, caffeine, and alcohol. These are hard to avoid since we often crave these items, but they contribute to GI upset and water retention which can exacerbate PMS symptoms.
– Eat frequent small meals rather than 3 large meals. This stabilizes blood sugar and helps improve mood.
– Dietary supplements. Calcium ( 1,200mg) can be helpful for symptoms. Magnesium supplements can also improve mood, bloating, and breast tenderness.
Medical Therapy includes:
– NSAIDs (Ibuprofen, Advil, Aleve, etc) can help with abdominal pain that is often a result of inflammation from physiologic cytokine release.
– Diuretics may reduce fluid retention, but these should only be used under the supervision and guidance of your qualified healthcare provider.
– Selective Serotonin Reuptake Inhibitors (Antidepressants) may also be used to improve mood symptoms. They can be prescribed 2 weeks before each menstrual cycle or taken continuously.
– Hormonal medications. Hormonal medications like combined birth control pills that inhibit ovulation can also help with PMS symptoms. You often have to try more than one type of pill to find which formulation treats your symptoms the best.
PMS is real and solutions are available. There is no need to suffer in silence. Talk to your qualified health care provider about which management options are best for you.
