pms

From pimples to bloating, cramps to spontaneously bursting into tears, PMS and period symptoms not only have the ability to ruin your day, but they can also put a damper on working out. Since exercise actually alleviates many of these uncomfortable feelings, here are some of the best ways to handle common PMS symptoms while working out.

• Bloating: Swelling in your lower abdomen doesn't always inspire you to sport a fitted tank or leggings. Forget impressing anyone and go for comfort by wearing loose-fitting pants that have wide waistbands and these tanks that hide a pooch.
• Cramps: When your uterus contracts, you can feel mild to debilitating cramps. If you aren't bound to your bed in the fetal position, get moving. Doing some cardio that gets your heart pumping such as jogging, brisk walking, riding your bike, or swimming releases pain-relieving beta-endorphins to alleviate your discomfort, and it also helps to decrease those cramp-inducing muscle contractions. If the pain is really bad, try these yoga poses for relieving menstrual cramps.

Keep reading to learn how to work out when dealing with other period symptoms.

We are excited to share one of our fave stories from Fitness Magazine here on FitSugar!

Are you plagued with period pain, fatigue, or other symptoms that turn you into a zombie for the week? Get relief by upgrading your diet. Here, experts share the foods that can boost energy, beat cramps, banish moodiness, and more.

Iron-Fortified Whole-Grain Cereal

Many women, especially those who consume very little meat or are vegetarians, don't get the iron they need. This saps their energy and makes it difficult for them to concentrate, says Karen Ansel, RD, an American Dietetic Association spokesperson. "For women with heavy periods, iron is even more important because they lose larger amounts with each monthly flow. Iron-fortified whole-grain cereal is an easy way to get your daily dose." Ansel recommends looking for a box that provides at least 25 percent of the daily value for iron, then chase it down with a glass of orange juice — its vitamin C will help you absorb even more iron. At dinnertime, if you're craving iron-rich red meat, go ahead and have some, says Marissa Lippert, RD. Just stick to a lean cut (flank steak or tenderloin) and a 3- to 4-ounce portion.

More foods after the break!

If decadent desserts are what you crave that time of the month, here are some sweet, low-calorie, healthy options you can feel good about indulging in.

• One small apple (77 calories) drizzled with half a tablespoon of honey (32 calories): 109 calories
• Six dried apricots: 100 calories
• Yogurt and fruit: Half a container of vanilla Greek yogurt (60 calories) and half a cup of frozen organic blueberries (35 calories): 95 calories
• One and a half Newman's Dark Chocolate Peanut Butter Cups: 90 calories
• 30 frozen grapes: 101 calories
• One four-ounce cup of Santa Cruz Organic Applesauce (50 calories) topped with eight chopped peanuts (47 calories): 97 calories
• One Julie's Organic Sorbet Bar: 60 calories
• One So Delicious Mini Chocolate Sandwich: 90 calories
• Two clementines (70 calories) and two pieces of Green & Black's Organic Dark Chocolate with Cherries (36 calories): 106 calories
• Half a Cherry Pie Larabar: 80 calories

Source: Flickr User slgckgc

Most women experience some form of PMS every month, ranging from a slight irritability to full-blown moodiness. And while we can't prevent all symptoms from occurring, there are some important lifestyle changes we can make to make the most of that time of the month. Here are four ways to combat PMS.

Change your diet: Many times, experiencing harsh PMS symptoms can be attributed to what you've been eating. Eating salty foods, for example, can cause bloating from fluid retention, which can lead to sore breasts. It's not just about limiting your diet, however. Adding certain foods can help reduce PMS symptoms. Check out our list of five foods that fight PMS here.

Don't stop exercising: Feeling fatigued, moody, bloated, and sore? Chances are your daily gym trip is the last thing on your mind. But instead of dragging yourself from bed to work to couch, try to stick to your normal routine, just make your workouts lighter in intensity. Regular exercise can help fight PMS fatigue, and if you stick to it now, you'll be more apt to continue exercising when your period starts — which can help relieve menstrual cramp pain. Here are low-impact exercises perfect for workouts during that time of the month.

Find two more proven ways to fight those dreaded PMS symptoms after the break.

During Aunt Flo's monthly visit, feeling crampy, fatigued, or bloated may make it hard to stick to your normal fitness routine. Instead of skipping out on exercise completely, swap high-intensity workouts with something less intense — light exercise can actually help alleviate symptoms associated with PMS and your period. Here are some low-impact workout ideas to send your period's symptoms packing while also shedding a few calories at the same time.

• Go for a brisk walk with a girlfriend: Head out on your lunch break for a 20- to 30-minute walk in the park or around your neighborhood before dinner. This light form of cardio is enough to get your muscles moving and your heart rate up, which is the type of exercise recommended for cramp relief. For an added bonus, chatting it up with your gal pal will let you vent about work, your BF, or other things that especially set you off during that time of the month.
• Go swimming: Hitting the pool is a great way to relieve cramps and get your exercise on. Since your body feels so light and free, you can move your limbs in all directions without having to expend much energy to hold your body weight. I wouldn't try to beat your best lap time, but rather focus on moving with ease through the water, and doing what feels good. All that movement and increased blood flow is sure to lift your energy levels and relieve your headache (if you have one), and I find spending time underwater also calms my mind.
• Do strength training moves that target your abs: I know this seems a little odd to purposely tense up the area that already feels like it's in knots, but doing ab work can actually bring relief. The relaxing Scissor Abs move will target your lower abs as well as loosen tight hips and hamstrings — all of which can contribute to menstrual cramps.

Continue reading to hear more exercise ideas to relieve period symptoms.

FitSugar reader WarmnessOnTheSoul needs your help: her PMS is making it even harder to stay on her new diet and exercise plan. She posted her question in our Weight Loss Support group.

OK ladies, I need some support/advice. I've been on a diet program for about a week, eating healthy, exercising every day, feeling great — until Mother Nature decided to attack! I've been completely sluggish, extremely achy all over (car-accident-day-after achy), waking up with a good amount of energy just to barely keep my eyes open three hours later — and I'm hungry!

I can't take Midol and I go through ibuprofen like candy. I know I am on the extreme end of PMS symptoms (I've been told this by a doctor) but for insurance reasons (lack thereof) I just deal with it. I'm writing to ask if any of you have experienced the same thing, and if so, how do you reduce cravings/pain, and find the energy to keep exercising? Thanks!

PMS can certainly be a bummer, especially when you're working so hard to be healthy. Read on for our advice (and share your own!) after the break.

If you ever suffer from cramps, bloating, insomnia, breast tenderness, headaches, acne, or food cravings, your hormones may be in flux and need to be balanced. Hormones are crucial to our well-being since they impact our bodies at the cellular level and, if stabilized, many of the above symptoms can be alleviated.

According to The Biggest Loser trainer Jillian Michaels, the toxins in processed foods, nonorganic produce, prescription medicine, and the environment can throw our hormones out of whack, wreaking havoc on our systems. In her book Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones For a Hot and Healthy Body!, Jillian talks about the important role our hormones play in our endocrine system and how we can rebalance them through diet, sleep, and exercise.

Reducing stress, drinking lots of water to flush out toxins, and getting your circadian rhythms on track are all steps in the right direction toward getting your hormones balanced out, but to learn about the easiest and most effective change you can make right now, just keep reading.