Start With Self-Care

STEP ONE: Your Healthy Diet

Instead of ''three squares,'' try eating three small meals and three snacks daily. Frequent small meals keep your blood sugar stable and avoid energy highs and lows. As you plan your meals and snacks, include a mix of these healthy foods:

A. Lean sources of protein - most women do not eat enough!

B. Legumes (lentils and beans)

C. Foods with soy protein (soy nuts, soy milk, or tofu)

D. Raw and leafy vegetables and fresh fruit

E. Low-fat milk, cheese, and yogurt

F. Whole grain bread, cereal, and pasta

G. Fish with Omega-3 fatty acids (tuna, mackerel, herring, sardines, salmon, shellfish)

Foods to avoid include salty lunch meat, sausage, bacon, high-fat cheeses such as brie, white bread, cake, cookies, jam, honey, molasses, high-salt snacks like potato chips, caffeinated drinks, coffee, tea, soda, and alcohol.

STEP TWO: Get Physical!

Moderate exercise is great for overall fitness and helps reduce stress. Exercise raises HDL (''good cholesterol'') and reduces triglycerides (fats) in the blood. It builds strong bones, increases heart and lung capacity, and reduces fluid retention. It also causes the release of endorphins, nature's mood elevators, and increases oxygen and blood flow to muscles, reducing tension. Research shows even a moderate amount of exercise can help. In one study as little as 1 hour and 10 minutes of aerobics, 50 minutes of running, or 1 hour and 20 minutes of swimming a week relieved symptoms.

A brisk 20 to 30 minute walk three times a week is a favorite exercise routine among many women who contact Women's Health America. And, because walking is a weight-bearing form of exercise, it has the added benefit of building strong bones. Other forms of weight-bearing exercise include dancing, tennis, certain yoga poses, running, and weight training. The quantity and type of exercise are less important than exercising regularly. We recommend about 20 minutes of exercise three or four times a week.

STEP THREE: The Right Nutritional Supplements for You

Our ProCycle® vitamin/mineral supplements were developed to support a woman's healthy hormone balance.

ProCycle® PMS was specially developed for women with PMS. This therapeutic nutritional supplement contains a balanced combination of B vitamins, magnesium, and calcium. ProCycle® PMS contains a beneficial 2-to-1 ratio of magnesium to calcium, shown to help regulate muscle relaxation and blood sugar, and to promote sound sleep. Magnesium may also help reduce the risk of heart attack, stroke, and hypertension, and help prevent migraines in pregnant women.

ProCycle® Goldis designed exclusively for women during perimenopause, menopause and beyond. It contains a precise ratio of vitamin E, B vitamins, magnesium, calcium, zinc, and boron. The calcium citrate in ProCycle® Gold is easily absorbed. ProCycle Gold is ideal for women using hormone therapy, as well as those who can't take estrogen or prefer to manage their menopausal symptoms by combining diet and exercise.

Get the essentials you need for self management of your PMS, perimenopause or menopause symptoms with our Essentials Collections.

STEP FOUR: Stress Management

The hectic pace of women's lives can make it difficult to find time to relax. That makes it even more important to set a regular time to slow down. For most women, relaxation isn't just one thing - it's a balance of social, physical, creative, and spiritual activities. But remember, if you experience ongoing physical symptoms or illness, don't assume they're ''just stress.'' Talk to your healthcare provider.

STEP FIVE: Educate Yourself

Self-care also includes taking time to learn about your body and options for healthy living. We recommend that every woman read The HRT Solution by Marla Ahlgrimm, R.Ph. and John Kells. Self Help for Premenstrual Syndrome by Michelle Harrison M.D. and Marla Ahlgrimm, R.Ph., is another helpful reference for those with PMS. For these books and the latest women's health information, simply visit our online bookstore.