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Ways to Lessen Emotional Symptoms of PMS

Premenstrual Syndrome (PMS) is the term given to emotional and physical symptoms experienced by a woman one to two weeks before the occurrence of her menstrual period. According to the American College of Obstetricians and Gynecologists (ACOG), at least 85% of menstruating women experience at least one symptom. The emotional symptoms of PMS may include depression, irritability, anxiety, confusion or poor concentration; however, there are ways to lessen the severity of these symptoms.

  1. Exercise

    • Engage in aerobic exercise for at least 30 minutes most days of the week. Aerobic activity is anything that is cardiovascular in nature raising your heart rate and increasing your respiration throughout the exercise session. Choose an activity you enjoy such as walking, biking, running, group exercise classes such as step or spinning, training on an elliptical machine, or sports such as tennis or soccer. According to the ACOG, many women find that regular aerobic exercise helps to alleviate the emotional symptoms of PMS, specifically those related to depression.

    Relax and Reduce Stress

    • Participate in activities that relax you and reduce your stress levels to help control emotional symptoms such as anxiety and irritability. Choose those activities that work the best for you as each individual is different. Activities may include yoga, meditation, massage, a short walk outdoors, listening to soothing music, a warm bath or reading a novel. Make sleep a priority as well. Adequate rest can reduce fatigue and irritability. According to the American Psychological Association, while sleep needs vary by individual, most healthy adults need an average of eight hours of sleep per night.

    Eat Well

    • Choose fruits, vegetables and whole grains as the focus of your daily food intake. These foods provide vitamins and minerals essential for health and controlling emotional symptoms. Reduce your intake of saturated fat such as that from packaged baked goods and snacks, sodium which most often comes from processed foods and table salt, and sugars often found in soda, fruit drinks and candies. Limit your intake of alcohol and caffeine, which could aggravate symptoms of PMS. Talk with your doctor before taking dietary or herbal supplements. The ACOG states that calcium, magnesium, vitamin B6 and vitamin E have all been associated with a reduction in PMS symptoms. Your doctor can tell you more about these supplement options and recommend safe doses should you decide to take them.

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