Premenstrual Syndrome - Lifestyle Changes

Reducing Caffeine, Sugar, and Alcohol. Reducing caffeine, sugar, and alcohol intake may be beneficial. The effects of alcohol are mixed. One study found that women who drank less wine had less menstrual pain than those who drank more wine. Another reported that regular consumption of alcohol lowered the risk for developing cramps, but it actually increased the length of cramping time in certain women. Alcohol is certainly not recommended in any case for relieving menstrual disorders.

Exercise

Evidence suggests that exercise, especially aerobic exercise, increases natural opioids in the brain called endorphins and improves mood. Exercise is also very important in maintaining good physical health. In one study, women who jogged an average of 12 miles a week for6 months experienced reduced PMS symptoms while a comparable group of women who remained sedentary did not improve. Even just taking a 30-minute walk every day is beneficial. Although not an aerobic exercise, yoga releases muscle tension, regulates breathing, and reduces stress. This practice may also be helpful for women suffering from PMS.

Physical activity contributes to health by reducing the heart rate, decreasing the risk for cardiovascular disease, and reducing the amount of bone loss that is associated with age and osteoporosis. Physical activity also helps the body use calories more efficiently, thereby helping in weight loss and maintenance. It can also increase basal metabolic rate, reduces appetite, and helps in the reduction of body fat.

Minerals (Calcium, Magnesium, and Manganese)

Calcium. Evidence now supports the use of calcium and vitamin D to reduce PMS symptoms. Food sources provide the most nutritional value, but studies also suggest that supplements may be helpful. The recommended dietary intake is 1200 mg/day for calcium and 400 IUD/day for vitamin D. Calcium rich foods include dairy products, dark green vegetables, nuts, grains, beans, and canned salmon and sardines.

Click the icon to see an image of sources of calcium

Magnesium. The effects of magnesium are not as significant as with calcium, but some evidence suggests that it may be helpful in reducing fluid retention in women with mild PMS. A 2001 analysis of three small studies also suggested that magnesium may help women with menstrual cramps. A number of conditions can cause magnesium deficiencies, including intake of too much alcohol, salt, soda, coffee, as well as profuse sweating, intense stress, and excessive menstruation. Magnesium can be toxic in high amounts and can interact with certain agents. Women should discuss supplements with their doctor.