Lifestyle changes

Exercise

Exercising regularily, at least 3 times a week can help with symptoms such as depression, difficulty concentrating, and fatigue as the endorphines increase.

Eat healthy

Avoiding foods and drinks with caffeine, alcohol, salt, and sugar in the two weeks before your period may lessen many PMS symptoms.

If the theory that PMS is due to inflammation a step in the right direction is to eat an anti-inflammatory diet. Anti-inflammatory diet keep the blood sugar stable which is key to keep control over PMS, it also include omega-3 which in some studies have found to ease som PMS symptoms.

Anti-inflammatory diet mean

  • Vegetables and berries (a total of at least 600 g fruits och vegetables every day, whereof at least 450 g should be vegetables.
  • Oily fish such as salmon, mackerel, trout, herring or fish oil capsules (try to et 2.4 g omega-3-fishoil a day. It equals circa 100 g salmon, herring or mackerel or four usual fish oil capsules.)
  • Healthy oils, some is in fish, other good healthy oils you’ll fins in avocado, rapeseed oil, flaxseed, walnuts and almonds.

Avoid gluten, dairy products, sweets, fried food, soft drink, sugar and red meat.

Get enough sleep

Try to get about eight hours of sleep each night. Lack of sleep is linked to depression and anxiety and can make PMS symptoms such as moodiness worse. This may be one of the biggest and most difficult factors to ease when having children.

Don’t smoke

In one large study, women who smoked reported more PMS symptoms and worse PMS symptoms than women who did not smoke.

Other

If Dr. Lolas theory is correct that PMS is due to an inflammation  in the uterus, don’t use tampons since it irritate the mucous membrane in an already stressed uterus. Use instead a menstrual cup or pads.

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