If you suffer from depression a few days before your period, you're not alone. Three out of four women who are menstruating suffer from some form of premenstrual syndrome (PMS), according to the Mayo Clinic. Though the exact cause of PMS depression is not known, hormones and brain chemicals are suspected culprits.
Instructions
1. Eat a well-balanced diet. The complex carbohydrates found in fruit, vegetables and whole grains may help with premenstrual depression. Foods that are high in calcium or calcium supplements are recommended as well.
2. Take a multivitamin supplement daily. Other supplements, such as calcium (1,200 milligrams), magnesium (400 mg), vitamin B-6 (50 to 100 mg) and vitamin E (400 international units) have all been shown to reduce symptoms of PMS.
3. Exercise every day. Just 30 minutes of daily exercise can reduce depression symptoms in addition to keeping you fit and healthy. Find an activity that you enjoy you help motivate you to exercise daily. Find a friend to exercise with.
4. Practice yoga or meditation for stress relief. Reducing stress during the days before your period can help with your depression. Some women find that massage is effective for reducing stress and the symptoms of PMS.
5. Sleep at least seven hours every night. Sleep deprivation can add to PMS depression symptoms and affect your overall health as well. Avoid caffeine or alcohol before bedtime, and stop eating several hours before sleep. Take a warm bath, engage in some light reading and sip some herbal tea to help you become sleepy.
6. See your doctor if lifestyle changes are not easing your symptoms. He or she may prescribe antidepressants or oral contraceptives, both of which can ease physical and psychological symptoms of PMS, including depression.
Tags: before your, before your period, days before, days before your, depression symptoms, help with