Up your heart rate; raise your mood
Working out has been shown to ease PMS symptoms. In one study from Khorasgan Azad University, Iran, young women with PMS who did aerobic exercise (raising heart and breathing rate) for one hour, three times a week experienced a reduction in symptoms, including low mood.4
Ease stress to soothe PMS
When you get stressed earlier in the month, you’re much more likely to struggle with PMS symptoms before your period, according to a study led by the US National Institutes of Health.5 Tackle stress with deep breathing exercises, yoga and massage, and talk to your boss if your workload is overwhelming.
Prioritise sleep to tackle PM
It’s important to get plenty of rest when you’re premenstrual. Doctors recommend aiming for seven to eight hours’ sleep to help ease PMS symptoms.6 Make sure you get to bed early, taking time to unwind beforehand to help you sleep better.
How food affects PMS
You may be more sensitive to blood sugar highs and lows before your period, which can affect mood and energy. To keep your blood glucose steady, eat regularly and choose low GI carbs such as brown pasta and granary bread. Evidence suggests a diet high in vitamins B1 and B2, including wholegrain cereals and beans, can reduce the incidence of PMS by up to 35%.7
Can herbs help PMS?
Researchers from the University of Leeds gave women either St John’s wort or a placebo over six months, and measured their levels of PMS symptoms including depression and irritability. They found the herbal remedy could help improve their symptoms.8 Agnus castus is another herb that has been found to help ease PMS by rebalancing your hormones.9 Talk to your GP or a medical herbalist if you’re interested.