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Cramps, bloating, mood swings, migraine, lower back pain, anxiety, skin break-outs, sore breasts... If one of those monthly painssounds familiar to you, you're likely one of the 85 percent of global women population who suffer from emotional and physical symptoms of pre-menstrual syndrome (PMS) every month.
But it doesn't mean that you have to curl up on your bed for a whole week when PMS strikes. We have some tips to cope with the symptoms so you can still be active and productive.
1. Manage your diet
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Eating salty foods can cause bloating, especially before and during your period. You may also want to avoid coffee as caffeine triggers anxiety. Alcohol should also be avoided as it could worsen stress and depression.
You may crave for sweet treats, but too much sugar will destabilize mood. Change your diet and make it healthier by eating healthy foodlike fruits, vegetables and grains.
2. Stay active
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We understand the temptation to curl up on the couch all day, but it may worsen the situation. Get up and move your body, because its the best way to fight PMS physical and emotional symptoms. You can choose any kind of exercise you like, as long as it helps you to stretch your body and increase your heart rate up. You can also consider yoga to get rid of the pain.
3. Take supplements
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Mayo Clinic suggeststaking these daily doses of supplements to deal with PMS: 1,200mg of Calcium, 400 mg of Magnesium, 50-100 mg of Vitamin B6 and 400 IU (International units) of Vitamin E.
4. Take time to relax
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PMS is the best excuse for you to rest and relax. Forget those piling to-do-list for a while and get yourself a good massage or meditation session. Take a deep breath and loosen those tense muscles. You can also take herbal remedies such as evening primrose oil, ginger, chaste berry or peppermint tea.
5. Consider taking medications
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If the pain and the bad mood becomeunbearable, you can consider taking some medications. Pain relievers such as ibuprofen could provide good relief.If youre struggling with depression, ask your doctor if you can have antidepressants.
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