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Four out of ten menstruating women suffer premenstrual syndrome (PMS)--bloating, irritability, headache, insomnia, diarrhea, food cravings, and sometimes personality change or severe mood swings. Here's what helps to ease the troublesome symptoms.
- Exercise, such as swimming, walking, or bicycling, performed three times a week for 20 minutes at a time, alleviates fluid retention and relaxes muscles.
- A diet low in salt, fat, and sugar and high in protein and fiber (from whole grains, fruits, and vegetables) reduces breast tenderness and helps eliminate excess estrogen (a hormone that may contribute to PMS).
- Avoid caffeine, alcohol, and nicotine for two weeks before your period is due.
- Vitamins E and B6, calcium, magnesium, and the amino acid L-tyrosine seem to help some women. (Before trying vitamin therapy, however, you should consult your physician for guidance.)
- If PMS disrupts your sleep, take naps.
- Practice relaxation techniques like deep breathing, meditation, yoga, or soaking in a hot tub.
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