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How to deal with PMS?

Premenstrual Syndrome (PMS) is a common phenomenon that can cause wild, emotional mood swings in some women. These emotional changes are usually caused due to fluctuating hormones. Typical signs and symptoms of PMS include mood swings, tender breasts, food cravings, fatigue, irritability and depression. Although these symptoms tend to occur predictably they may vary from mild to intense.

Dealing with your PMS symptoms means being strategic in dealing with the underlying causes of these symptoms. This means adopting some simple and healthy changes in your diet and lifestyle. Here are some ways to address underlying causes of PMS:

Eat healthy

As the saying goes, ‘you are what you eat’, the same affects the intensity of your PMS. Eating foods that are low in sugar can help to reduce the effect of the syndrome. Further, eating six small meals instead of three heavy meals can also help to maintain the body’s sugar level. Adding magnesium into your diet can help to ease mood swings and regulate serotonin during the menstrual period.

Avoid caffeine and alcohol

Avoid drinks rich in caffeine and alcohol as that can help to manage PMS mood swings. Caffeine can be an impetus to your anxiety, nervousness and insomnia which are symptoms of PMS and alcohol is a depressant.


Engaging in regular exercise, particularly yoga, is beneficial in exerting positive effects on your mood. Exercise helps to release feel-good hormones called endorphins which can help to give your mood a happy boost.

Get your sleep

Try to get a full 8 hours of sleep on average to support your mood. A lack of proper sleep can make you more anxious, irritable and unmotivated.

Find ways to relax

Engage in activities that help you to destress. Maybe a Netflix binge or leisure readings! Relaxation can help your body be active and make it easier to cope during PMS days.


  1. Shkodzik, K., MD. (2020, March 11). PMS Mood Swings: Why They Happen and How to Ease the Symptoms&inline=1. Flo.Health - #1 Mobile Product for Women’s Health.

  2. Premenstrual syndrome (PMS) - Symptoms and causes. (2020, February 7). Mayo Clinic.

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