Self Help Methods for Premenstrual Syndrome (PMS)

• Charting of menstrual symptoms to help with diagnosis of type of PMS
• Exercise 3-4 times per week
• Stress Management
• Progressive relaxation and imaging
• Diet and Nutrition:
• Six small meals daily to prevent highs and lows in blood sugar
• Limit (2 cups per day) or eliminate caffeine: coffee, tea, soda, chocolate
• Eliminate tobacco
• Limit intake of protein
• Limit dairy products to two servings a day, low fat
• Limit intake of fats
• Increase intake of green leafy vegetables
• Use natural diuretics: water, celery juice, cucumbers, watermelon, herbal teas, cabbage
• Limit alcohol
• Vitamin B6 - 50 mg twice a day increasing each month by 100 mg until daily dose of 300 mg per day for 10 days prior to the onset of menses
• Vitamin E 400 mg each day
• Magnesium 300-500 each day
• Herbal PMS Tea:
• Use 2-3 cups per day or at least during second half of cycle.
• Raspberry leaf (Rubus ideas) 2 parts
• Chasteberry (Vitex agnus-castus) 1 part
• Nettle (Urtica dioica) 2 parts
• Dandelion (Taraxacum off.) 1 part
• Licorice (Glycyrrhiza glabra) 2 parts
• For breast tenderness: Evening Primrose Oil, 3 capsules twice a day from 15th day. (This can be expensive)