1. Exercise has long been shown to reduce overall PMS symptoms. Though you may not feel like it (most women with significant PMS don’t) 15 minutes of stretching, crunches and/or walking can make a big difference in terms of your discomfort. Many yoga poses are perfect for instant cramp relief.

See Yoga For PMS video tutorial below.

2. Diet plays large role. Healthy fats found in avocados, salmon, nuts and olive oil have been shown to help diminish symptoms. Women with a diet rich in B vitamins (meat, beans, spinach, fortified cereal, whole grains) as well as calcium and vitamin D also seem to benefit from lesser discomfort. Additionally, low levels of magnesium and B6 can cause menstrual cramps, so you may want to take these supplements if you think you’re not getting enough through your diet.

3. Sleep. So important! Sleep influences hormone regulation, and it’s important to get enough ESPECIALLY when you’re menstruating. Lack of sleep can vastly affect your mood, your body and can exacerbate headaches.

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