9 Ways to PMS Relief

Go with the flow? For many of us, that's a lot easier said than done. Roughly 80 percent of women report dealing with at least mild premenstrual symptoms. But killer cramps, belly bloat, and mood swings straight out of a Lifetime movie don't have to rule your cycle. Whether PMS is a mild nuisance or a monthly torment, here's how to get your life back.

If you're...slightly out of sorts

Pass On Salt-Laden Foods
Your body stores sodium so that if the released egg gets fertilized, the baby will have all the fluids and electrolytes it needs. To avoid puffing up, nix sodium-packed processed foods a few days before you normally start to hold water.

Hit the Mat
A steady yoga practice can cause a significant drop in both psychological and physical symptoms of PMS, a study in the Journal of the Indian Academy of Applied Psychology found. Exercise, relaxation, and stress management all appear to help PMS symptoms, and yoga offers a little of each.

Snack Wisely
The same hormones that cause premenstrual cramping can also cause your intestinal walls to contract, resulting in diarrhea. Reach for foods rich in soluble fiber, such as cooked vegetables, bananas, and oatmeal, to add bulk to your stool. Fiber also helps keep you full, which can help blunt pre-period food cravings.


If you're...moderately miserable

Combine Calcium and Vitamin D
A Columbia University study found that getting 600 milligrams of calcium twice a day cut participants' premenstrual fatigue, cravings, and bummed-out moods by almost half. You can pop two 500-milligram supplements along with a supplement containing 800 to 1,000 IU of vitamin D.

Get Wet
If avoiding sodium-drenched foods isn't enough to wring you dry during the week before your period, try a 20-minute swim to ease the bloating instead. The pressure of the water causes extra fluid to move back into the blood-stream, which helps cut down on swelling. No pool? Soaking in the tub for the same amount of time can have a similar effect.

Add a Little Spice
A pinch of saffron may help tame the monthly beast by increasing serotonin levels. In a recent study published in BJOG, a journal from the British Royal College of Ob-Gyns, women who took 15 milligrams of saffron extract in the morning and evening saw a significant dip in irritability, fatigue, and depression. Saffron appears to work by boosting levels of the feel-good chemical serotonin, which can plummet before menstruation.

Thanks to Woman's Health