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Five Fitness Tips for PMS Relief
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Regular aerobic exercise
Aerobic exercise is the number one lifestyle and fitness tip for PMS relief. It can be any physical activity that makes your heart and lungs work harder to meet your body’s increased oxygen demand. The human body produces endorphins in response to prolonged, continuous exercise. Endorphins are neurotransmitters which naturally suppress pain. Begin a daily exercise routine. Start gradually, if you have been physically inactive. Consult your physician first if you have other health issues. Set a goal of 30 to 60 minutes of aerobic activity at least three to five days per week. Walking, bicycling, swimming, jogging and aerobic dancing are good choices. Keep a diary to see if adding aerobic exercise eases your symptoms. Photo: Getty Images
Increase serotonin levels
Serotonin is a neurotransmitter that influences mood. Increasing serotonin levels may help with mood swings. Getting it right can be tricky. Simple carbohydrates, such as candy, have the highest impact but the increase lasts one to two hours. Serotonin is synthesized from tryptophan, which is an essential amino acid. The best sources of tryptophan include brown rice, cottage cheese, meat, peanuts and sesame seeds. Photo: Getty Images
Get adequate calcium and vitamin D
The ovarian hormones influence calcium, magnesium and vitamin D metabolism. Fluctuations in hormone levels during the menstrual cycle may account for PMS symptoms. Research shows a similarity between the symptoms of PMS and hypocalcemia, or low blood calcium levels. Begin with your diet. Add foods rich in both calcium and vitamin D such yogurt, milk, salmon and fortified breakfast cereals. Get outdoors. Take a daily vitamin and mineral supplement if necessary. Photo: Getty Images
Limit caffeine intake
Caffeine aggravates the symptoms of PMS. Research conducted on females students at Oregon State University found women who drank eight or more caffeinated beverages a day were seven times more likely to suffer from PMS than women who abstained. Try limiting your caffeine consumption. Remember, coffee, tea and cola-flavored soft drinks all contain caffeine, unless labeled as caffeine-free. Photo: Getty Images
Practice yoga and mediation
Yoga can be an effective way to reduce stress, improve flexibility and relieve symptoms of PMS. Meditation is a relaxation technique you can practice for a few minutes a day to help reduce stress. Combine the series of postures and controlled breathing exercises of yoga, and the focus of attention and elimination of stressful thoughts of meditation. Photo: Getty Images
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