Understanding You - Simple tips to help relieve premenstrual symptoms
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“ Fresh air, exercise, inward contentment, happiness, a maid, and a cook are what keep a girl lovely.”
BODY DIARY TIPS
- Using Your Body Diary to keep a calendar record of your menstrual cycle may help you to know when your symptoms usually start, so you can avoid the things that cause you to stress around that time1.
- For many women, exercise can lessen premenstrual symptoms. Try to exercise at least 30 minutes a day most days of the week . Exercise can increase the endorphins (the hormones which make you happy) in your body which can help ease feelings of depression. Light exercise can also help ease mild physical premenstrual symptoms such as cramping and bloating.
- Simple changes in your diet may help relieve premenstrual symptoms. Your doctor may suggest a diet rich in fruit, vegetables, and whole grains and also reduce your intake of fat, salt, and sugar in the lead up to your period2.
- A healthy lifestyle seems to help with premenstrual symptoms. In addition to healthy eating and regular exercise, get plenty of sleep and try to lower your general stress level. Consider learning relaxation techniques or have a regular massage1.
- Practice stress reduction techniques such as yoga or tai chi in the lead-up to your period to help you feel more relaxed and ease the physical symptoms associated with menstruation1.
- Drink less caffeine to lower your anxiety, headaches, breast pain and to help you sleep better. Reducing caffeine may also reduce bloating and fluid retention3.
- Remember, premenstrual symptoms are not all in your head. Treat yourself well and do the things that help you best. You should not have to put up with symptoms that make your life miserable. If you would like to talk with someone, contact your local doctor or your local family planning centre1.
- Premenstrual Syndrome Fact Sheet, Family Planning NSW
- Premenstraul Syndrome, Patient Education Pamphlets The American College of Obstetrician and Gynecologist
- Sexuality and Sexual Health - Period Problems, Family Planning Victoria