More than 31.83 million women in the United States have reported experiencing pre-menstrual syndrome in 2019.

Headaches, bloating, mood swings and the dreaded cramps are all experienced by half of women around the world and while some can still go through their daily routines during their period, others experience pain so severe that it affects their lives.

But while PMS is really common, you don’t have to suffer through it because there are many ways to deal with the problem:

Watch what you eat

Fluid retention and bloating can be quite uncomfortable, but you can actually get rid of them by watching your food intake. Studies show that reducing your consumption of caffeine, salt, sugar, dairy and alcohol can help reduce or completely eliminate bloating and fluid retention in PMS. Drinking coconut water can help you stay hydrated and ease some unpleasant menstrual symptoms due to its great isotonic mineral composition.

Get your cardio on

According to research, aerobic exercise like cycling, running or dancing can help improve focus and reduce fatigue and depression, which are symptoms of PMS.

So no matter how busy you are, make sure to set aside at least 30 minutes of aerobic exercise every day. You’ll thank yourself when your period comes and you don’t feel as gloomy as you would without running on that treadmill.

Be nuts about nuts

If you’re craving for some snacks, make it almonds. These nuts are high in magnesium that reduces cramps related to PMS.

Keep a pack in your office desk or bag and munch on them whenever you want to eat something. You can also add kale, spinach and edamame to your meals since they are also rich in magnesium.

Get enough sleep

You can never put too much emphasis on the importance of sleep to not only manage PMS but also to keep yourself healthy.

You may have difficulty sleeping during your period, so make sure that you get enough sleep during your pre-period days when hormonal changes can really affect your energy level. Sleeping for at least 7-8 hours a day will help you feel refreshed and energized throughout your period.

Deal with stress

There’s no way to eliminate stress from your life, but you can deal with it effectively before it triggers your PMS even more.

According to studies, there has been a link between stress and pronounced PMS, so it’s very important to cope with daily stressors to reduce your symptoms.

Treat yourself to a massage or a long, hot bath at the end of a stressful day. You can also enroll in a yoga or meditation class to deal with stress and ease your pre-menstrual symptoms.

Finally, if you haven’t yet, this is the time to quit your cigarette habit. There are thousands of reasons not to smoke, but it becomes more important if you’re constantly experiencing PMS. According to research, women who smoke experience worse PMS symptoms than women who don’t.

If lifestyle changes still don’t improve your symptoms, you can always visit your doctor to ask for different medication options that could help you deal with the problem.

Author's Bio: 

Stella Hawar is a writer and a mother of an adorable boy who likes to practice yoga, do Pilates, cook and watch movies with her husband.