Plotting Pre-Menstrual Changes

A Self-Help Guide Especially for You

What is PMS?

No one doubts anymore that pre-menstrual syndrome is real. A variety of physical and psychological changes have been associated with the menstrual cycle because they occur regularly at the same phase of each cycle and end when the period begins or shortly after.

Some of these changes are negative and interfere with a woman's sense of well-being. They include tension, irritability, anger, tiredness, bloating, acne, headaches and food cravings.

Relief

The exact cause of PMS is unknown, and that makes treatment difficult. Changes in lifestyle can help. Stress reduction, exercise and dietary changes often bring relief.

This chart is intended to help you determine whether a particular lifestyle change is making a positive difference in your pre-menstrual days. Review the list of lifestyle changes and pick one to track each month for relief effectiveness of your negative pre-menstrual symptoms. Incorporate the lifestyle changes that help into your lifestyle.

Lifestyle Relief Options

1. Begin one week after your period ends and chart effectiveness until your next period begins.
2. Sharply reduce or eliminate caffeinated foods and beverages such as coffee, tea, cola drinks and chocolate.
3. Abstain from alcohol or limit to 1 ounce of hard liquor a day, 4 ounces of wine or 12 ounces of beer.
4. Exercise vigorously for 25-30 minutes a day for five days a week. Brisk walking is superb exercise.
5. Have frequent small meals instead of three large meals so that no more than 3 hours go by between healthy snacks. To counteract hunger that develops during sleep, be sure to have breakfast and a bedtime snack.
6. Do yoga or relaxation exercises for 15 minutes daily.
7. Reduce salt intake, and drink 6 to 8 glasses of water daily.
8. Take 50 mg. of vitamin B6 daily. Do not exceed this dose—higher amounts can be toxic.
9. Consume less than 3 ounces of red meat a day. Consume no more than 20% of total daily calories in protein and increase complex carbohydrates such as fruit to make up the difference.

How to Use Your PMS Tracking Chart

Chart your PMS symptoms and relief efforts over a three-month period to determine which lifestyle changes help you to feel more in control of your body.

To chart your signs in the most effective way, use these codes:

A = anger

AX = anxiety

B = bloating

C = crying

D = depression

F = food cravings

H = headaches

I = irritability

S = skin changes

T = tension

TI = tiredness

When tracking your symptoms, rate their severity on a scale of 1 to 5, with 5 being the most severe. You may chart symptoms not listed here as well. Then record the Lifestyle Relief Option you are using to counteract each symptom.

If you use this chart consistently, you will be able to determine which simple lifestyle changes are most effective for you.

Print these instructions!

Get Your PMS Tracking Chart.