Keep a menstrual diary. By recording your
symptoms, their severity, and the days when you have your period and ovulate,
you can identify patterns in your cycle and plan the best treatment with your
health professional. You can also use your menstrual diary to plan ahead for,
prevent or reduce, and better cope with your premenstrual symptoms. Whenever
possible, plan to take extra good physical and emotional care of yourself
during your premenstrual days. It's also useful to let people close to you know
when your more trying days will be. See examples of symptom diaries or use this menstrual diary(What is a PDF document?).
Begin or maintain a
moderate exercise schedule (at least 2½ hours a week).
Exercise helps reduce depression. Women often
report that exercise helps relieve tension, pain, and mood-related PMS
calcium and vitamin B6 (50 mg to 100 mg). Calcium and vitamin B6 may help relieve PMS symptoms.
a sensible and
balanced diet that provides the recommended levels of
vitamins and nutrients.
nonsteroidal anti-inflammatory drug (NSAID) to reduce
PMS pain. NSAIDs relieve premenstrual and menstrual pain and reduce menstrual
bleeding. They reduce
inflammation, which is from increased
prostaglandin production during the premenstrual
period. NSAIDs work best when taken before and continued at regular dosage
intervals throughout the premenstrual pain period. For some women, this
continues into the first days of menstrual bleeding, to relieve painful cramps.
If you have regular cycles, start taking an NSAID 1 to 2 days before you expect
pain to start.
Create a support system. Join a support
group of women who are managing their PMS or
premenstrual dysphoric disorder (PMDD). With your
loved ones, plan ahead for ways to reduce the demands and stress placed on you,
as well as the amount of stress that your premenstrual symptoms place on
Wear a more supportive bra, such as a sports bra, if your
breasts are tender during your premenstrual days.
These self-care measures can help you figure out which
changes are most useful in relieving your PMS symptoms. It may be best
Try one or two techniques at a time, instead of
all of them at once. This will allow you to identify the most helpful
Try the technique for two to three menstrual cycles.
Some techniques may require more than one cycle to be helpful.
using a technique if you have tried it for 2 or 3 months and it doesn't seem to
be helping. (But if it is improving other parts of your life, you might want to
keep doing it even if it isn't reducing your PMS symptoms.)
WebMD Medical Reference from Healthwise
May 17, 2011
This information is not intended to replace the advice of a doctor.
Healthwise disclaims any liability for the decisions you make based on this