Diet
It is important to eat a healthy, balanced diet to manage the symptoms of PMS.
Gynaecologists recommend:
- Drinking plenty of water to avoid dehydration, which can give you a headache and make tiredness worse
- Eating smaller meals at regular intervals to reduce bloating
- Avoiding salty foods to reduce fluid retention
- Aiming to eat at least five portions of fruit and vegetables every day
- Getting plenty of calcium. If you can’t eat dairy products try calcium-fortified soya alternatives
- Eat lots of complex carbohydrates which are found in wholegrains, as well as fruit and vegetables
- Avoid caffeine and alcohol which can affect your mood
Exercise
Exercise improves your health generally and can help to combat depression and tiredness.
Try yoga or pilates to manage stress levels and help you to sleep better.
Also aim to do around two and a half hours of moderate aerobic activity every week, for example, swimming, running, cycling, dancing or an exercise class.
Supplements
Some women notice their symptoms improve if they take certain supplements, for example:
- Vitamin D
- Magnesium
- Calcium
- Agnus Castus
However, these are not scientifically proven. If you do decide to take supplements, it is advisable to take them one at a time so you can see what works for you and what doesn’t. And always talk to your GP as some supplements interfere with conventional medication or can be harmful in high doses.
CBT
Cognitive Behavioural Therapy is a type of talking therapy that has been shown to be effective in helping with anxiety and depression. If PMS is impacting your mood significantly or causing you to feel depressed or anxious, your doctor may be able to refer you for CBT.
HRT Hysterectomy
A HRT Hysterectomy, with removal of ovaries, is also an option in a selected group of women.