Vitamin Therapy For PMS

Vitamin E — 400 IU per day maximum may be helpful in reducing breast tenderness.

Calcium — 1000-1200 mg per day of elemental calcium (all forms of calcium should be labeled with amount of elemental calcium). Can help reduce depression, bloating, and body aches. Calcium has been shown to be helpful for PMS symptoms in two research studies.

Magnesium — 400 mg per day can reduce pain, water retention, and negative mood.

Relaxation Techniques
Our minds and our bodies are not separate and clearly affect one another. Stress is part of everyoneÕs life. It is normal and helpful in motivating us to get things done. Severe stress, on the other hand, is not healthy and often unpleasant physical symptoms are experienced (difficulty sleeping, upset stomach, diarrhea). For women with PMS, it is often difficult to determine whether it is the PMS increasing the stress or if it is increased stress that is making the PMS worse. Either way, the following techniques may be of some help. It is important to plan to spend 10 to 15 minutes a day relaxing. You may or may not want to include family members. Remember, you probably need it the most when you find you have the least amount of time.

Progressive relaxation: Wear loose clothes and get in a comfortable position. Starting at your head or your feet, concentrate on each muscle group, consciously relaxing the muscles. Think of the muscle as being soft and limp. Imagine the tension and stress floating away from you. Spend about 15 minutes doing this, taking a few minutes to simply relax, keeping your mind as blank as possible.

Deep breathing: This can be done at any point in the day when you have a few minutes to yourself. Simply take 5 or more deep breaths, letting the air slowly fill your lungs, expanding your chest, then abdomen. Imagine you are blowing away the stresses of the day as you exhale.

Relaxation tapes: Some are just the sounds of nature and some include a voice which guides you through a relaxation exercise.

Massage: Massage therapists are available in many communities who do full body massage. Techniques and fees vary. Or find someone you feel comfortable with to massage your back, shoulders, legs.

Music: Listen to whatever kind of music you like. Put on headphones and listen alone or turn off the TV and have members of your household join you. Close your eyes and focus on the rhythm and melodies.

See related Patient Textbooks about Obstetrics and Gynecology.

See related Patient Topics Gynecology, Menstruation and Premenstrual Syndrome, Obstetrics and Gynecology or Women's Health.

See related Provider Textbooks about Obstetrics and Gynecology.

See related Provider Topics Gynecology, Menstruation and Premenstrual Syndrome, Obstetrics and Gynecology or Women's Health.

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