After you get a good understanding of your menstrual cycles and PMS/PMDD symptoms, you want to come up with a PMS/PMDD management plan and take steps to create a PMS-free life, which means better health, better moods, and better relationships.
A balanced diet, regular exercise, sufficient rest and recovery, effective stress management, positive mindsets, certain natural or medical treatments are all proven ways for PMS/PMDD relief. It’s up to you to choose what suits you based on your unique needs and situations.
Below is a sample PMS management plan to help you develop your own.
Diet and Nutrition:
- Take a daily multiple vitamin (with juice + breakfast).
- Take 1,000mg of calcium with dinner or at bedtime with juice.
- Have snacks mid-morning and mid-afternoon (fruits or nuts).
- Have brown rice, veggies and fish for dinner.
- Limit salt, sugar, caffeine and alcohol intake.
- Practice yoga for 45 minutes on Monday and Wednesday.
- Go for a 45-minute brisk walk on Tuesday and Thursday.
- Take a dance class on Saturday.
- Go Hiking on Sunday.
Sleep & Rest:
- Go to bed by 11pm and wake up by 7am.
- Take a 15-minute nap after lunch.
- Meditate for 15 minutes when I get up and another 15 minutes before going to bed.
- Do breathing/stretching exercises, 5 minutes twice a day.
- Pay attention to breathing, and do deep-breathing exercises throughout the day.
- Go for a short walk mid-morning and mid-afternoon.
- Take a hot bath on Saturday.
- Read for half an hour before bedtime.
Mindset and Mood:
- Practice gratitude by noting the blessings in my life.
- Everytime I feel stressed, irritated or angry, come back to deep belly breathing.
- Watch my thoughts. Every time I think a negative, self-defeating thought, stop it and replace it with a positive one.
- Everytime I encounter a difficult situation, ask myself “What can I learn from this experience?”
- If I feel angry or sad, acknowledge the feeling instead of condemning myself.
- Keep a daily mood journal.
- Every morning, look at the mirror and say to myself “I’m beautiful, healthy and vibrant.”
- Give at least one hour a day to myself, doing things I enjoy.
- Practice saying no to people and activities that do not support me.
- Practice speaking up and standing up for myself.
Relationship & Sex:
- Say or do one thing every day that lets my partner know how much I appreciate and love him.
- Initiate a date night with my partner every week.
- Schedule a time for love-making with my partner on the weekend.
- Acupuncture on Saturday.
Remember, you can restore balance in your menstrual cycles by creating simple habits like the above. Begin today. Create one healthy habit at a time. You’re bound to notice positive results with consistent efforts.