Menstrual cramps, bloating, breast tenderness, and other symptoms associated with menstruation may respond to the following self-care techniques:<br /><br /> Eat a healthy diet that includes plenty of whole grains, fruits, vegetables, good protein sources, and good sources of calcium.<br /> Exercise. (If you are just starting out, try walking for 30--40 minutes, 4--6 times per week. Consult physician before starting any exercise program.)<br /> Get enough sleep each night so that you wake up feeling well-rested.<br /> During your period, change feminine care products (e.g., pads, tampons) at least every 4--8 hours.<br /> Use the least absorbent tampon for your menstrual flow.<br /> Avoid or limit caffeine.<br /> Eat smaller, more frequent meals (e.g., three small meals and three snacks).<br /> Talk with a physician about vitamin or mineral supplements that may help with premenstrual symptoms.<br /> Reduce salt intake just before your period to lessen bloating and swelling.<br /> Limit alcohol, which can increase feelings of depression.<br /> Take over-the-counter pain relievers, such as ibuprofen or naproxen for pain and discomfort from bloating and cramps. (Follow the advice of a physician for dosage.) <br /><br />Now, Download Yog Sadhana App on your Android Smartphone :- http://bit.ly/Yog-Sadhana-App
