What are the most effective ways to manage PMS symptoms. How can diet and exercise impact premenstrual syndrome. Which supplements may help alleviate PMS discomfort. What lifestyle changes can improve PMS symptoms. When should you seek medical help for severe PMS.

Understanding Premenstrual Syndrome (PMS)

Premenstrual syndrome, commonly known as PMS, affects many women in the days leading up to their menstrual period. While most women experience some premenstrual symptoms, true PMS interferes with daily activities and can significantly impact quality of life.

Dr. Page Animadu, an obstetrician/gynecologist at Henry Ford Health, explains: “True premenstrual syndrome, or PMS, describes emotional and physical changes in the days leading up to a woman’s period that interfere with her ability to perform daily activities. Only about 3 to 8% of women experience symptoms that are so severe that they can’t perform daily activities.”

The Menstrual Cycle Phases

To understand PMS, it’s important to know the phases of the menstrual cycle:

• Menstrual phase: Days 1–5
• Follicular phase: Days 6–13
• Ovulation: Days 14–16
• Luteal phase: Days 16–28

PMS occurs during the luteal phase, caused by changing hormone levels after ovulation. As menstruation approaches, symptoms may intensify, leading to fatigue, irritability, and difficulty concentrating.

Common PMS Symptoms

PMS can manifest in various ways, including:

• Swollen or tender breasts
• Constipation or diarrhea
• Bloating
• Cramping
• Headaches
• Mood swings
• Fatigue
• Difficulty concentrating

The Role of Hormones in PMS

PMS is intrinsically linked to hormonal fluctuations during the menstrual cycle. After ovulation, the body prepares for a potential pregnancy by increasing levels of estrogen and progesterone. If conception doesn’t occur, these hormone levels drop sharply, leading to PMS symptoms.

Dr. Animadu reassures, “Women need to be assured that nothing is wrong with them; they’re just experiencing a physiological response to the drop in hormones that cause joy and happiness.” This hormonal shift can decrease the production of feel-good neurotransmitters like serotonin, contributing to mood changes and other PMS symptoms.

Hormonal Impact on Mood and Energy

The hormonal fluctuations during the luteal phase can have a significant impact on a woman’s mood and energy levels. The decrease in estrogen and progesterone can lead to:

• Increased irritability
• Mood swings
• Fatigue
• Changes in appetite
• Sleep disturbances

Understanding these hormonal changes can help women better manage their symptoms and seek appropriate interventions when necessary.

Nutrition for PMS Relief

Can dietary changes alleviate PMS symptoms? Research suggests that a balanced diet rich in certain nutrients can significantly reduce the severity of PMS symptoms.

Dr. Animadu recommends, “Eat a diet that’s high in fruits, vegetables (especially leafy greens), legumes and whole grains, as well as healthy fats like omega-3s and omega-6s. Limit processed foods and saturated fats.” This approach can help stabilize blood sugar levels and provide essential nutrients that support hormonal balance.

Foods to Include

• Leafy greens (spinach, kale, collard greens)
• Whole grains (quinoa, brown rice, oats)
• Legumes (lentils, chickpeas, black beans)
• Fatty fish (salmon, mackerel, sardines)
• Nuts and seeds (walnuts, flaxseeds, chia seeds)
• Fresh fruits (berries, citrus fruits, apples)

Foods to Limit

• Processed foods high in refined sugars
• Foods high in saturated fats
• Excessive caffeine
• Alcohol
• High-sodium foods

Why should processed foods be limited during PMS? Dr. Animadu explains, “Processed foods can make you feel bloated.” Bloating is a common PMS symptom that can be exacerbated by high-sodium, processed foods.

Hydration and PMS

Staying well-hydrated is crucial for managing PMS symptoms. Adequate water intake can help:

• Reduce bloating
• Alleviate headaches
• Improve digestion
• Support overall well-being

Aim for at least 8 glasses of water per day, and consider increasing intake during the luteal phase of your cycle.

Exercise as a PMS Management Tool

How does exercise impact PMS symptoms? Regular physical activity can be a powerful tool in managing premenstrual syndrome. Despite the fatigue often associated with PMS, exercise can actually boost energy levels and improve mood.

Dr. Animadu notes, “While it may seem counterintuitive, exercise can help keep PMS at bay. Not only is exercise a proven mood booster, it can also help you feel more energized. Plus, exercise helps reduce stress and stave off chronic disease.”

Benefits of Exercise for PMS

• Increases endorphin production, improving mood
• Reduces stress and anxiety
• Helps regulate sleep patterns
• May alleviate cramps and bloating
• Improves overall physical health

Recommended Exercises for PMS Relief

While any form of exercise can be beneficial, some activities may be particularly helpful during the premenstrual period:

1. Yoga: Combines physical postures with breathing techniques to reduce stress and alleviate cramps
2. Walking: Low-impact activity that can boost mood and energy levels
3. Swimming: Provides a full-body workout while being gentle on joints
4. Pilates: Focuses on core strength and flexibility, which can help with bloating and back pain
5. Light cardio: Activities like cycling or dancing can increase heart rate and release endorphins

It’s important to listen to your body and adjust the intensity of your workouts as needed during your menstrual cycle. Some women find that gentler exercises are more comfortable during the premenstrual phase, while others may feel energized by more intense workouts.

The Importance of Quality Sleep in PMS Management

How does sleep affect PMS symptoms? Quality sleep plays a crucial role in managing premenstrual syndrome. Many women experience sleep disturbances as part of their PMS symptoms, which can exacerbate other issues like mood swings and fatigue.

Dr. Animadu advises, “It’s important to get more sleep in the days before your period begins. If you usually need seven hours of sleep each night, try to get eight. When you’re tired, it’s more difficult to concentrate and you can become more easily agitated.”

Sleep Strategies for PMS Relief

• Maintain a consistent sleep schedule, even on weekends
• Create a relaxing bedtime routine
• Keep your bedroom cool, dark, and quiet
• Limit screen time before bed
• Avoid caffeine and large meals close to bedtime
• Consider using relaxation techniques like deep breathing or meditation

The Sleep-Hormone Connection

Sleep and hormonal balance are closely interconnected. Poor sleep can disrupt hormone production, potentially worsening PMS symptoms. Conversely, hormonal changes during the menstrual cycle can affect sleep quality. Addressing sleep issues can create a positive cycle, improving both sleep and PMS symptoms.

If sleep problems persist despite lifestyle changes, it may be worth discussing with a healthcare provider, as they could be indicative of other health issues or more severe forms of PMS, such as premenstrual dysphoric disorder (PMDD).

Supplements and Natural Remedies for PMS

Can supplements help alleviate PMS symptoms? While a balanced diet should be the primary source of nutrients, certain supplements may help manage PMS symptoms. However, it’s crucial to consult with a healthcare professional before starting any new supplement regimen.

Dr. Animadu states, “A variety of different vitamins and minerals can help ease PMS symptoms. Unfortunately, there’s not a one-size-fits-all nutrient mix to help alleviate PMS, but there are a plethora of nutrients that can make a difference.”

Potentially Beneficial Supplements for PMS

• Vitamin B6: May help with energy levels and mood regulation
• Vitamin D: Can potentially improve mood and reduce pain
• Magnesium: May help with PMS-induced headaches and cramps
• Calcium: Some studies suggest it may reduce mood swings and physical symptoms
• Omega-3 fatty acids: May help reduce inflammation and improve mood
• Chasteberry (Vitex): Has been traditionally used to balance hormones

It’s important to note that while these supplements have shown promise in some studies, more research is needed to conclusively determine their effectiveness for PMS relief.

Herbal Remedies and PMS

Some women find relief from PMS symptoms through herbal remedies. Common herbs used for PMS include:

• Ginger: May help with nausea and pain
• Evening primrose oil: Potentially beneficial for breast tenderness
• St. John’s Wort: Sometimes used for mood-related symptoms (caution: can interact with many medications)
• Dandelion leaf: May help with bloating due to its diuretic properties

As with any supplement or herbal remedy, it’s crucial to consult with a healthcare provider before use, especially if you’re taking other medications or have existing health conditions.

Stress Management and Relaxation Techniques

How can stress management impact PMS symptoms? Stress can exacerbate PMS symptoms, creating a cycle of discomfort and anxiety. Implementing effective stress management and relaxation techniques can significantly improve both physical and emotional PMS symptoms.

Dr. Animadu advises, “When you’re premenstrual, practicing relaxation techniques can help you feel better, both emotionally and physically. The key is to find what works for you and stick with it.”

Effective Relaxation Techniques for PMS

1. Mindfulness meditation: Helps reduce stress and improve emotional regulation
2. Deep breathing exercises: Can quickly calm the nervous system
3. Progressive muscle relaxation: Helps relieve physical tension
4. Yoga: Combines physical postures with breathing techniques for overall relaxation
5. Aromatherapy: Certain essential oils may help with relaxation and symptom relief
6. Journaling: Can help process emotions and identify patterns in symptoms
7. Gentle massage: May help with physical discomfort and promote relaxation

Creating a Relaxation Routine

Developing a consistent relaxation routine can be particularly beneficial during the premenstrual phase. This might include:

• Setting aside dedicated time each day for relaxation practices
• Creating a calming environment at home
• Using a warm bath or heating pad for physical comfort
• Practicing self-compassion and acknowledging the challenges of PMS
• Engaging in enjoyable, low-stress activities

Remember that what works best may vary from person to person and even from cycle to cycle. Be patient with yourself as you explore different relaxation techniques and find what provides the most relief for your individual PMS symptoms.

When to Seek Medical Help for PMS

At what point should women consult a healthcare provider about their PMS symptoms? While many women can manage PMS through lifestyle changes and over-the-counter remedies, some may require medical intervention for severe or persistent symptoms.

Dr. Animadu advises, “If you’re still suffering from severe PMS symptoms after adopting the above strategies, see your healthcare provider. While lifestyle changes are the first-line recommendation for PMS, there are plenty of prescription and over-the-counter treatments available to help.”

Signs It’s Time to See a Doctor

• Symptoms significantly interfere with daily life or relationships
• Severe mood swings, including thoughts of self-harm
• Physical symptoms that are unbearable or worsening
• PMS symptoms that don’t improve with lifestyle changes
• Suspicion of premenstrual dysphoric disorder (PMDD)

Medical Treatments for PMS

Healthcare providers may recommend various treatments for severe PMS, including:

1. Hormonal contraceptives: Dr. Animadu notes, “Combined oral contraception (birth control), including estrogen and progestin, can help alleviate PMS symptoms.”
2. Antidepressants: “If you don’t notice an improvement within three cycles, your doctor may recommend antidepressants — either continuous or only during the luteal phase,” explains Dr. Animadu.
3. Diuretics: To help with bloating and water retention
4. Pain relievers: For managing cramps and headaches
5. Cognitive Behavioral Therapy (CBT): Can be effective for managing mood-related symptoms

Premenstrual Dysphoric Disorder (PMDD)

It’s important to note that some women experience a more severe form of PMS called premenstrual dysphoric disorder (PMDD). PMDD is characterized by intense emotional and physical symptoms that significantly disrupt daily life. If you suspect you may have PMDD, it’s crucial to consult with a healthcare provider for proper diagnosis and treatment.

Remember, seeking medical help for PMS is not a sign of weakness. It’s a proactive step towards improving your quality of life and overall health. Healthcare providers can offer personalized treatment plans and support to help manage even the most challenging PMS symptoms.

5 Steps For Relieving Your PMS Symptoms | Henry Ford Health

In the days before menstruation begins, many women navigate body aches, cramps, mood swings, even constipation and diarrhea. A subset of women have premenstrual symptoms so severe that they interfere with daily life.

“True premenstrual syndrome, or PMS, describes emotional and physical changes in the days leading up to a woman’s period that interfere with her ability to perform daily activities,” says Page Animadu, M.D., an obstetrician/gynecologist at Henry Ford Health. “So while many women have premenstrual symptoms, only about 3 to 8% experience symptoms that are so severe that they can’t perform daily activities.”

Premenstrual Syndrome Explained

The menstrual cycle is typically described as a 28-day cycle with four phases. Each phase requires a woman’s body to produce different hormones, each of which comes with its own set of physical and emotional changes.

Here’s how the phases break down:

• Menstrual phase: Days 1–5
• Follicular phase: Days 6–13
• Ovulation: Days 14–16
• Luteal phase: Days 16–28

PMS is a syndrome caused by changing hormone levels during the luteal phase. After ovulation, women may feel tired, cranky and off-kilter. Those symptoms progress as you get closer to menstruation.

“Sometimes women are so fatigued they aren’t able to work or even concentrate,” Dr. Animadu says.

Symptoms include:

• Swollen or tender breasts
• Constipation or diarrhea
• Bloating
• Cramping
• Headaches
• Mood swings
• Fatigue
• Difficulty concentrating

Related Topic: Is Period Syncing A Myth?

How To Manage PMS

Whether you’re trying to conceive or not, your body goes through the same cycle each month to prepare itself to support a pregnancy. Producing the best egg, releasing it and providing an environment suitable for a baby requires a surge of hormones like estrogen and progesterone followed by a sudden drop. That drop can cause a decrease in the body’s production of feel-good hormones, such as serotonin.

“Women need to be assured that nothing is wrong with them; they’re just experiencing a physiological response to the drop in hormones that cause joy and happiness,” Dr. Animadu says.

There are several things you can do to help compensate for changing hormone levels.

1. Eat a balanced diet. Cleaning up your diet can significantly reduce PMS symptoms. Eat a diet that’s high in fruits, vegetables (especially leafy greens), legumes and whole grains, as well as healthy fats like omega-3s and omega-6s. Limit processed foods and saturated fats. “Processed foods can make you feel bloated,” Dr. Animadu says. Not sure you’re getting the nutrients you need? Talk to a registered dietitian to help fill the gaps.
2. Exercise regularly. While it may seem counterintuitive, exercise can help keep PMS at bay. Not only is exercise a proven mood booster, it can also help you feel more energized. Plus, exercise helps reduce stress and stave off chronic disease.
3. Get sufficient sleep. It’s important to get more sleep in the days before your period begins. “If you usually need seven hours of sleep each night, try to get eight,” suggests Dr. Animadu. “When you’re tired, it’s more difficult to concentrate and you can become more easily agitated.”
4. Try supplements. A variety of different vitamins and minerals can help ease PMS symptoms. A few of the most popular include vitamin B6 (for energy), vitamin D (for mood lifting) and magnesium (for PMS-induced headaches). “Unfortunately, there’s not a one-size-fits-all nutrient mix to help alleviate PMS,” Dr. Animadu says. “But there are a plethora of nutrients that can make a difference.” Consult with a healthcare professional before introducing supplements. If you get too much of one nutrient, it can undermine your body’s ability to absorb others.
5. Relax. When you’re premenstrual, practicing relaxation techniques can help you feel better, both emotionally and physically. If you’re suffering from cramps, you can help tense muscles relax with a heating pad, warm bath or even certain essential oils. The key is to find what works for you and stick with it.

PMS Treatment Options

If you’re still suffering from severe PMS symptoms after adopting the above strategies, see your healthcare provider. While lifestyle changes are the first-line recommendation for PMS, there are plenty of prescription and over-the-counter treatments available to help.

“Combined oral contraception (birth control), including estrogen and progestin, can help alleviate PMS symptoms,” Dr. Animadu says. “If you don’t notice an improvement within three cycles, your doctor may recommend antidepressants — either continuous or only during the luteal phase.”

It’s important to note that some women have a more severe form of PMS called premenstrual dysphoric disorder, or PMDD. PMDD can cause severe changes in mood in the days before your period begins. Treatment for both PMS and PMDD is largely the same.

To find a doctor or certified nurse midwife at Henry Ford, visit henryford.com or call 1-800-HENRYFORD (436-7936). 

Dr. Page Animadu is an obstetrician and gynecologist who sees patients at Henry Ford Medical Center – Detroit Northwest.

6 tips for PMS relief

There’s a lot of conflicting scientific data out there regarding premenstrual syndrome (PMS). The most important thing to know about PMS is that most people experience some premenstrual symptoms, but that doesn’t mean all people who menstruate have clinical PMS (1). 

Some experts even argue that the entire phenomenon of PMS is overhyped and exaggerated for commercial reasons. 

The best way to work around PMS is to figure out your unique patterns and what solutions work best for relieving your symptoms. 

There are many ways to manage PMS symptoms, and not all are medical, scientific, or evidence-based. From a hot bath to your favorite comfort food, you don’t always need evidence to know what makes you feel better. But if you’re wondering about evidence-based solutions to PMS symptoms, here are some tips:

1.

Eat a well-balanced diet to curb PMS symptoms

Make sure you’re nourishing your body and eating a diet that provides it with the nutrients you need to thrive. Some research suggests that diets with adequate amounts of calcium and vitamin D may reduce the risk of PMS (2). Diets high in thiamine (vitamin B1) and riboflavin (vitamin B2) might also reduce the risk of experiencing PMS (3). Not sure if you’re getting the nutrients you need? Track your food for a few days to get an overall picture. 

2. Work out regularly to prevent PMS symptoms

Exercise is a crucial part of a balanced life, so get the juices flowing for your overall health. It’s important not to just exercise when you have symptoms, but keep an ongoing exercise routine. Regular exercise may help with premenstrual headache, breast swelling, nausea, constipation, diarrhea, bloating, and vomiting (4).

Track your period, PMS, cravings, and more in the Clue app.

App StorePlay Store

3.

Reduce stress to fight PMS symptoms 

The combination of stress and premenstrual syndrome might create a cycle of exacerbation. If mild to moderate anxiety or irritation is part of your PMS pattern, try calming your nerves with yoga (5), breathing exercises (6), or mindfulness-based stress reduction (7). Some types of therapy like cognitive behavioral therapy may help with premenstrual symptoms, but more research is needed (8).

4. Magnesium supplements for PMS symptoms

Magnesium deficiency can cause a slew of symptoms, like anxiety, depression, irritability, and muscle weakness (9). Taking a magnesium supplement has been suggested to help relieve PMS-related symptoms, like headaches, bloating, and irritability (10). Pairing a magnesium supplement with B6 may be even more beneficial than taking magnesium alone (10). 

5. Don’t blame every bad mood on PMS

We are not robots. A natural part of being human is to go through varying emotions. Before associating mood swings with PMS, consider other important predictors of daily mood like overall health and well-being (11). Considering PMS is used to discredit women in business and government, it’s important to examine what it really is and how we talk about it. We’re only perpetuating harmful stereotypes by labeling PMS as a “witch syndrome.”

6. Could PMS really be a magnification of an existing health or mental health condition?

Brands that capitalize off of premenstrual syndrome spend a lot of money on sophisticated advertising that might lead people to believe certain symptoms can be attributed to PMS. It’s important to know that some existing conditions can be amplified in the premenstrual phase (12). Blaming any uncomfortable symptoms that occur during the premenstrual phase on PMS could mask an underlying health issue. Anxiety and depression often get misdiagnosed as PMS (12). Other health conditions could also be misdiagnosed as PMS. 

Tracking your PMS symptoms 

Keeping tabs on your symptoms can help you determine your typical premenstrual experience. Use Clue to record your data for at least three cycles and you may start to see patterns in your PMS symptoms, triggers, and relief measures. The PMS symptom relief strategies we mentioned are best for mild to moderate symptoms. If your symptoms are moderate to severe, it may be time to talk to your healthcare provider about exploring some potential causes for your symptoms and some more options for symptom relief.

PMS & PMDD

Positive symptoms of PMS

Many people also experience positive premenstrual symptoms

by Erica Avey

This article was updated on June 3, 2020.

How to control emotions during PMS

21,372

During PMS, complex hormonal changes take place, for which the body has to spend a lot of energy. The brain fixes the energy deficit and begins to redistribute it to all systems. As a result, exhaustion sets in.

The central nervous and endocrine systems, which regulate our emotional state, suffer the most. The work of all organs, our desires and sensations depend on the good work of the central nervous system. In addition, it is she who is responsible for communication with the outside world. Hence the sudden mood swings.

Minor emotional swings during PMS, as long as they don’t interfere with your normal lifestyle, are considered normal. But if you understand that your behavior can go beyond the usual and cause serious discomfort, you become overly irritable and emotional, you cannot concentrate on work and spoil relationships with loved ones, you should not blame yourself for being unable to control emotions.

Besides, it is not so difficult to correct the situation. Here are our recommendations.

Watch your diet

Proper nutrition in this case is not a standard recommendation that everyone talks about, but a physiologically determined necessity. First, reduce the amount of salt in your diet. Salt contributes to fluid retention in the body, and during PMS, this delay happens for many. This adversely affects the well-being and, as a result, the emotions.

Secondly, avoid sugar and caffeinated products: these substances negatively affect an already overstressed nervous system. You should not try to restore a good emotional state with the help of alcoholic beverages. Alcohol also retains fluid in the body, leads to edema and exhausts the nervous system, which these days needs additional support, not stress.

Sound sleep

In the case of PMS, sleep is definitely the best medicine. More sleep is needed not in order not to yell at anyone, but to help the body recover from excessive expenditure of resources. It is better to sleep in complete darkness: no luminous screens of smartphones, monitors and alarm clocks should distract you. It is under such conditions that the body produces melatonin, a hormone that ensures the quality of sleep and replenishment of the body’s strength.

Physical activity

Don’t focus on your condition. Do something pleasant and easy: go for a walk or go to the gym. Naturally, exhausting workouts are best postponed for a couple of days. On these days of the cycle, it is preferable to do yoga, Pilates, or light cardio. By the way, if you notice regular mood swings in yourself, not even related to PMS, start visiting a sports club regularly. Physical activity stimulates the production of the hormone endorphin, which has a positive effect on the body and helps fight stress.

Special preparations

If sound sleep, proper nutrition and sports do not help, you should consult your doctor. About 60% of women complain of severe PMS. Based on the results of the consultation, therapy with sedatives may be prescribed. Since PMS is similar to an astheno-neurotic syndrome that causes mental exhaustion, a doctor may prescribe B vitamins and magnesium.

If PMS is particularly severe, antidepressants and hormonal medications may be needed. By the way, according to a study by the US National Institute of Mental Health (NIMH), severe PMS can be genetically determined. Scientists have found that premenstrual dysphoric disorder (PMDD), which is accompanied by severe mood changes, pain and sleep disturbances, is a consequence of overexpression of the ESC / E (Z) complex genes.

These genes affect the production of the hormones progesterone and estrogen. With increased expression of the ESC / E (Z) complex, more hormones are produced, which, as the researchers believe, leads to a more severe course of PMS.

About the experts

Kondrashova Inna Valerievna — obstetrician-gynecologist of the Atlas Medical Center, candidate of medical sciences, specialist in infertility treatment and pregnancy planning.

Sapronenkova Olga Alekseevna — neurologist at the Atlas Medical Center, candidate of medical sciences. Specializes in pediatric neurology, reflexology, treatment and prevention of cognitive impairment.

Text: Nina Nabokova Photo source: Getty Images

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8 ways to control your hormones during your period – HEROINE

If you live in Russia, menstruation is still not a good reason to take sick leave. In order not to fall out of the usual rhythm every time, you need to learn how to take control of hormones, on which your well-being during PMS largely depends. This can be done without medication. Here are some healthy habits to help you stay fit and feel good during the toughest week of the month.

1. Get more sleep

Lack of sleep is manifested not only by fatigue during the day. Healthy sleep is important for a normal hormonal cycle. When you chronically get little sleep, your levels of cortisol, the stress hormone, increase. During the PMS period, this can even lead to a
cycle failure.

2. Get some exercise

Physical activity releases endorphins that will relieve any symptoms of PMS, even pain. They will lift your spirits and improve your sleep. Choose not too dynamic workouts, after all, during this period you have less energy than usual. Yoga or simple stretching works well.

3. Keep warm

There’s a reason you want to wrap yourself in a blanket and lie in bed during your period.

In Chinese medicine, PMS is the “cold” time of the month, says functional nutrition and female hormone specialist Alice Witti. “So warm up your body with hot water bottles, socks and scarves.

4. Eat foods with complex carbohydrates

A healthy, balanced diet is especially important during menstruation.
Obstetrician-gynecologist Dr. Lisa Valle advises during PMS to eat more foods with complex carbohydrates: whole grain cereals, vegetables, natural yogurt.

Foods can affect various brain chemicals that have a calming effect and thus reduce the effects of stress, says Lisa Valle – Complex carbohydrates like whole grains cause the brain to produce more serotonin, a calming neurotransmitter.

1Read on the topic: What happens to the body when you do not have a period

5. Load up on protein

Protein is another nutrient you need to pay attention to during your period.

Your hormones are synthesized from the amino acids found in protein, explains Alice Witty. – So this week you need to eat foods with protein to compensate for hormonal losses.

Choose foods rich in omega-3 fatty acids: salmon, sardine, mackerel, wild rice and red lentils are also suitable. They will lift your spirits and balance your blood sugar levels.

6. Drink plenty of fluids

Hydration will relieve bloating, breast tenderness and prevent fluid retention. To be sure to avoid edema, introduce diuretic foods into the diet – many ordinary vegetables, fruits, berries and seasonings have such an effect.

Keep in mind that you don’t have to drink only water. Liquid in any form counts – tea, juice, food. It is better to refuse coffee so as not to provoke cortisol, but mineral water will be useful – it will restore the salt balance.