Lifestyle Relief Options

Begin one week after your period ends and chart effectiveness until your next period begins.

1. Sharply reduce or eliminate caffeinated foods and beverages such as coffee, tea, cola drinks and chocolate.
2. Abstain from alcohol or limit to 1 ounce of hard liquor a day, 4 ounces of wine or 12 ounces of beer.
3. Exercise vigorously for 25-30 minutes a day for five days a week. Brisk walking is superb exercise.
4. 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.
5. Do yoga or relaxation exercises for 15 minutes daily.
6. Reduce salt intake, and drink 6 to 8 glasses of water daily.
7. Take 50 mg. of vitamin B6 daily. Do not exceed this dose—higher amounts can be toxic.
8. 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.