Research shows that nutrition and exercise can play a big role in minimizing symptoms of PMS or even curing the disease all together, Fox News reports.  Plus, women who suffer from PMS are more likely to be overweight or dissatisfied with their bodies, so relieving PMS may help with those issues.

Several recent studies found that PMS symptoms are consistently found in women who are magnesium and calcium deficient. Increasing these mineral stores in your body may help reduce, or perhaps even eliminate, PMS from your life.

Magnesium is found in a variety of foods – spinach, nuts, beans, seeds and chocolate.

Calcium has been shown to ease the emotional symptoms associated with PMS, such as mood swings and depression. Calcium is also related to weight management. If you don’t have sufficient calcium in your diet, it is extremely difficult not to gain weight!

So how do we get more calcium? Sesame seeds, dark green leafy vegetables, quinoa and beans are awesome plant sources. One caveat: in order for the body to properly absorb calcium, it needs plenty of vitamin D and vitamin D is best obtained by sunshine.

The third step to ending PMS is break-a-sweat cardio exercise, especially during pre-menstruation (the week before your period). Some great options are a 45-minute power walk, a 2-hour hike, a long bike ride or a low-impact dance class. 

From Ellen Barrett, women’s wellness expert.