PMS…no matter if you’re a women or a man, those are three frightning letters that no one likes to here. For many years, society thought of PMS as a psychological disorder. If you were a chick on your period having a mood swing everyone just thought you were crazy. Speaking first hand, I know that PMS is much more then crying and mood swings. It can be so severe that it can actually interfere with everyday life, not only for the woman going through it, but also for everyone around her. Premenstrual Syndrome (PMS) is not uncommon, in fact it effects 80% of women.

PMS has many symptoms, psychological, emotional, and physical. Some of the more common symptoms include bloating, breast swellling and tenderness, abdominal cramps, fatigue, joint pain, headaches, and backaches. It causes changes in personality such as depression, mood swings, irritability, and even extreme anger. Symptoms vary and some women have it worse then others. There is actually an even more severe form of PMS called Premenstrual Dysphoric Disorder or PMDD. It can be so severe that it can cause problems with health and personal relationships. There are ways to lessen the symptoms of PMS and PMDD but these are not quick fixes, they should be lifestyle changes. These are five little changes you can make to your life which, over time, will help improve your symptoms of PMS:

1. Take it easy on the coffee. Caffeine raises anxiety levels and can make you more jittery and irritable. It also causes breast tenderness. Women who drink caffeinated drinks on a regular basis are way more likely to suffer from PMS. Switch your morning coffee to some herbal tea with lemon and honey, or at least drink decaff. Stay away from soda and sugary drinks, instead have some iced tea or crystal lite. Water is your friend, drink at least eight to ten glasses a day. Once the caffeine has fully left your body, you’ll surely notice a great difference in how you feel.

2. Everyday, take a walk or do some yoga. Exercising increases oxygen in your blood and helps remove any toxins from the body. Most importantly, exercising raises your dopamine levels and stabilizes hormone levels. It will lessen anxiety and help get those mood swings under control.

3. Calcium is essential to women. Right before menstruation begins, calcium levels drop drastically. Taking 1,500 mg of a calcium supplement daily will help maintain your calcium levels and also reduce PMS symptoms such as cramping.

4. Some women get the munchies right before or during their period. If you’re passing a BK, just keep on driving, and if your man is shoving his face with a greasy burger right in front of you, don’t give in! Fried foods and anything containing hydrogenated oils, such as chips and crackers, must be avoided. These foods increase a substance called PG2 which causes menstrual cramps.

5. Have a warm bowl of oatmeal for breakfast. Not the flavored kind, but the natural old fashioned oatmeal. Then you can add some cinnamon or honey to sweeten it up. Oats contain magnesium and calcium which ease and relax the muscles.