Aim for 20 minutes of aerobic exercise at least three times a week. It includes walking, jogging, cycling, aerobic dance, and step aerobic classes. For more information on endorphins and exercise, visit our section on Exercise . Limit Alcohol Consumption Alcohol restricts the flow of blood to the brain. It can thus contribute to the headaches experienced by many women with premenstrual symptoms.
Some women also report an increase in bloating after drinking certain alcoholic beverages.
Limit Sodium Intake Sodium contributes to water retention by the body. So, limiting your salt can help minimize premenstrual swelling, bloating, and breast tenderness. Some research indicates that calcium may help alleviate premenstrual symptoms by affecting hormone levels. The amount of calcium shown to have a positive effect is between 1,000 and 1,200 milligrams per day. If not, a calcium supplement may be a good idea.