For those who do, it can be challenging to predict and manage symptoms. Some women notice PMS symptoms and others don't. It'd be a great idea to bring your self-monitoring diary to the appointment your provider can use it to find patterns and suggest effective treatment strategies. If you're concerned that this might be an issue for you, it's a good idea to visit to a health care provider or gynecologist. If, after you self-monitor and try self-management for several months, you still find little or no relief from major PMS symptoms, you may be living with premenstrual dysphoric disorder (PMDD) or have underlying medical issues. Through self-monitoring, you'll notice patterns in your symptoms while seeing what self-management tactics work for you. What's the pattern of your menstrual cycle like? Is it regular? What days of the month do you feel the worse? On those days, what specific symptoms do you have, and how severe are they? What's worked to bring relief, if anything? This process of observation and documentation is called self-monitoring. It might be useful to notice and jot down your symptoms and self-management attempts in a diary over the course of two to four months. You may be tempted to pop more of these pills than directed, but too much of a good thing may lead to more serious problems. Health care providers recommend ibuprofen and naproxen sodium to alleviate some of the symptoms related to PMS. Try taking non-steroidal anti-inflammatory drugs (NSAIDs) as directed.For more information on relaxation activities, check out Meditation, yoga, tai-chi - how do I begin?. You will likely feel much more relaxed after this. As you release the breath, feel some tension melt away from your body. Hold it in for three seconds as you keep your body relaxed. Relax your body and feel the breath fill your stomach so that your stomach puffs out. Let your eyelids close and take a slow, deep breath. Try deep breathing and relaxation exercises.This can calm cramping by relaxing the belly and uterus. Also, exercise may help elevate mood and reduce tiredness. It's great that you've been working out regularly because the sweating that comes along with vigorous exercise may help relieve some of your bloating. Most diuretics deplete the body of potassium, an essential mineral. You might also consider a multi-vitamin made specifically for women. Check out to learn about what types of foods might help you get the right balance of vitamins and minerals you need.
Eat a diet rich in vitamin B6, calcium, magnesium, and vitamin E.Sodium contributes to water retention (bloating), and caffeine, alcohol, and sugar can add to mood and sleep problems. Keep your intake of salt, sugar, alcohol, and caffeine in check.Here are a few self-management suggestions to consider during these uncomfortable times: Instead of waiting for scientists to find a silver bullet, you can take matters into your own hands. Joint or muscle pain (low back pain is common).Food cravings (sugar, fat, and salt cravings are common).Feelings of guilt, insecurity, and/or low self-esteem.Swelling, increased sensitivity, and soreness of the breasts.Each affected woman experiences a unique set of symptoms, which often get more regular and severe for women in their late twenties through their thirties. While the exact cause of PMS is still unknown, the symptoms are probably a result of changes in hormone levels related to menstrual periods. Once a mythological malaise, PMS is now recognized by the medical community as a real nuisance to many women. These may be symptoms of premenstrual syndrome (PMS). Ahh, the joys of womanhood! Many women experience the bloating and feelings of "sickness" that you describe before, during, and/or after their periods.
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