Eat smaller, more frequent meals each day to reduce bloating and the sensation of fullness.
Limit salt intake
Limit salt and salty foods to reduce bloating and fluid retention.
Have more fruits
Choose foods high in complex carbohydrates, such as fruits, vegetables and whole grains.
Take a calcium rich diet
Choose foods rich in calcium. If you can't tolerate dairy products or aren't getting adequate calcium in your diet, you may need a daily calcium supplement.
Take a multivitamin supplement
Taking a daily multivitamin supplement helps making up for the deficiencies in the body.
Avoid alcohol
Fluctuations in hormone levels before/during the menstrual cycle may affect the rate of alcohol metabolism, making a woman more susceptible to elevated blood alcohol concentrations at different points in the cycle.
Stay active
Engage in brisk walking, cycling, swimming or other aerobic activity for at least 30 to 60 minutes regularly.
Cut anxiety
Practice progressive muscle relaxation or deep-breathing exercises to help reduce headaches, anxiety or trouble sleeping (insomnia).
Avoid caffeine
While menstruating, refrain from drinking caffeinated drinks such as coffee, tea, cola or cocoa.
Exercise
Regular daily exercise can help improve the overall health and alleviate symptoms such as fatigue and a depressed mood.
Get plenty of sleep
Adequate sleep and rest helps you feel energized.
Observe PMS triggers
Keep a record to identify the triggers and timing of the symptoms. This will allow you to intervene with strategies that may help to lessen them.
Rafaqat Naveed
Pakistan
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