PMS – It’s that dreaded time of the month where you likely experience some type of negative symptom due to your menstrual cycle. Some get mild cramping, others experience wild mood swings and depression. Fluid retention, bloating and weight gain are also common side effects of having your period. The worst!

You’re moody, irritable, fatigued, and hormonal. If your significant other is scared of you when Aunt Flo comes to visit - and sometimes you even scare yourself - you need these tips to help reduce your symptoms.

1. Get a complete medical exam to rule out other organic diseases.
2. Create a monthly PMS journal. Include any symptoms you experience, as well as when you menstruate, and any other relevant information.
3. Get 1200 mg of calcium daily through food and supplements.
4. A low fat, vegetarian diet is useful for reducing the length and severity of menstrual cramps.
5. Exercise is an excellent way to reduce the symptoms of PMS and stress.
6. Reduce consumption of refined sugar, salt, red meat, alcohol, and caffeine.
7. Taking 600 IU of Vitamin E daily may help reduce breast tenderness.
8. Magnesium supplements of 300 mg to 500 mg during the days you experience symptoms may reduce sugar cravings, and help reduce breast tenderness.
9. 50 mg to 300 mg daily of Vitamin B6 helps reduce the symptoms of PMS.
10. Increase your intake of complex carbohydrates, leafy green vegetables, fruit, cereals, and whole grains.
11. Primrose oil is effective for some women. Take about 1500 mg per day.
12. Natural progesterone is helpful for many women.
13. Oral contraceptives help relieve the symptoms of PMS for some women.
14. Medicinal treatments include antidepressant medications, and anti prostaglandin medications such as ibuprofen and naproxen.

Obviously, if you have severe symptoms, you will want to consult your doctor for advice on what is best for you. It’s time to take control of those monthly disturbances, so you can enjoy life and so those around you can too.