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Researchers have found that regular aerobic exercise is one of the most reliable ways to control PMS symptoms. Exercise can help regulate your hormones and boost your endorphin levels, easing the emotional symptoms of PMS. It can also help reduce water retention. Use a calendar to keep track of your period, and prioritize your exercise regimen when it's approaching. If you have a hard time motivating yourself to hit up the gym, make plans to go with a friend. It's fine to do lighter workouts on days when you have cramps or feel bloated. You might want to try walking, yoga, playing golf, or even gardening. Whatever you do, avoid skipping your workout altogether, because consistency is important in reducing PMS symptoms. The food you eat plays a big role in how you feel. Eating nutritious meals throughout the day keeps your blood sugar stable, which can help regulate your mood. Aim to get plenty of protein and fiber in your diet, and avoid processed, sugary foods they can cause cravings and make you feel worse. Drink plenty of water, especially if you have heavy cycles. Salt contributes to bloating. For women who tend to retain water before their period, it's a good idea to cut back on salty food for a few days. To keep your blood sugar stable and prevent cravings, try eating 5-6 small meals throughout the day of whole foods like fruits, vegetables, whole grains, lean sources of protein, and low-fat dairy. Health snack choices to beat PMS might include granola or protein bars, smoothies, avocados, and fresh veggies with hummus. This is not the time to try a fad diet or cut carbs, which can leave you more dehydrated. Make sure you're still eating complex carbs, like whole grain bread, rice, and pasta. If you're struggling with PMS, being sleep-deprived can contribute to feeling irritable and overwhelmed. Get enough sleep, and you will have more energy and fight stress. It's best to go to bed and wake up at the same time every day. For better sleep, create a bedtime routine that involves a few relaxing activities, like a bath, hot tea, or prayer. Avoid using electronics right before bed--these can keep you up. For some women, PMS goes hand-in-hand with insomnia. To get a better night's sleep, avoid drinking alcohol and make exercise or light therapy a part of your routine. Nutritional imbalances or deficiencies can cause or worsen PMS. Try taking B vitamins, vitamin D, calcium, and magnesium to keep your symptoms at bay. Omega-3 fats can also be helpful in boosting your mood and easing PMS. Be sure to talk with your doctor before starting any new supplements, however. Some women use herbal remedies to treat their PMS symptoms. Chasteberry, dong quai, maca, and black cohosh are among the most popular choices. These herbs have not been evaluated by the FDA, so check with your doctor before you use them. Although caffeine might be a short-term fix for PMS symptoms like fatigue and sluggishness, it can make you feel more tired and irritable after it wears off. Caffeine can also contribute to headaches and insomnia. And while you might feel tempted to reach for a glass of wine if you have PMS, it's better to resist the urge: alcohol can exacerbate mood swings and make cramps worse.
Exercise daily. Eat a well-balanced diet. Get adequate sleep. Take nutritional supplements. Avoid caffeine and alcohol.