3 though its waters roar and foam
and the mountains quake with their surging.
Selah

4 There is a river whose streams make glad the city of God,
the holy place where the Most High dwells.

5 God is within her, she will not fall;
God will help her at break of day.

6 Nations are in uproar, kingdoms fall;
he lifts his voice, the earth melts.

7 The LORD Almighty is with us;
the God of Jacob is our fortress.
Selah

8 Come and see the works of the LORD,
the desolations he has brought on the earth.

9 He makes wars cease to the ends of the earth;
he breaks the bow and shatters the spear,
he burns the shields [b] with fire.

10 "Be still, and know that I am God;
I will be exalted among the nations,
I will be exalted in the earth."

11 The LORD Almighty is with us;
the God of Jacob is our fortress.

Psalm 46

Note: True symptoms of PMS do not begin until after Day 13, any symptoms you experience earlier in your cycle may have another cause. However, you should still include any symptoms you experience on Days 1 to 13 on your menstrual cycle calendar.

PMS Diagnostic Criteria

The Physical Symptoms Of PMS

• Sore, tender breasts
  
• Headache
  
• Abdominal bloating (the most common physical symptom)
  
• Swelling of the extremities

Mental Symptoms of PMS

• Fatigue (the most common mental symptom)
  
• Angry outbursts or mood swings
  
• Irritability
  
• Confusion
  
• Social withdrawal
  

Finally, these symptoms must be present in the absence of any pharmacological treatments, hormone ingestion, or drug or alcohol use.

Social or economic performance must also be identifiably dysfunctional by one of the following for true diagnosis of PMS.

• Marriage or relationship issues, confirmed by the partner of the woman seeking diagnosis

• Parenting problems

• Decreased work or school performance or attendance (including being late)

• Decrease in normal social activity

• Legal issues

• Contemplating suicide

• Seeking medical attention for physical symptoms

Diagnostic Criteria for Premenstrual Dysphoric Disorder or PMDD

• Feeling sad, hopeless, or suicidal

• Severe feelings of stress, tension, or anxiety or having panic attacks

• Mood swings that include bouts of crying

• Constant irritability or anger that affects other people

• Loss of interest in usual daily activities and relationships

• Problem with ability to concentrate or focus

• Fatigue or loss of normal energy

• Food cravings or bingeing

• Mood swings that include bouts of crying (oh how i cried....over nothing....it's amazing)
  

• Constant irritability or anger that affects other people ( haha..you should ask mr ALbert)
  
• Food cravings or bingeing ( yes i did...i was especially drawn to sweet things, which i gez is also a contributing factor to my cramps)

1. Research has proven that you can reduce up to almost half of all symptoms (including mood swings, depression, and menstrual cramps) of PMS by simply consuming 1200 mg of calcium daily.
   
   
   Calcium is an important nutrient for women of all ages for the prevention of osteoporosis in later life.
   
   
2. One of the best ways to reduce PMS is through regular exercise. Not only does exercise reduce, or sometimes eliminate premenstrual syndrome, it also is an excellent way to reduce stress and lower your risk of diseases including heart disease and cancer.
   
   
3. Women who experience premenstrual breast tenderness can reduce or eliminate this symptom by taking 600 IU of Vitamin E daily. Vitamin E also appears to have a protective effect on the cardiovascular system, may reduce the risk of some types of cancer, and offer other health benefits, according to the Mayo Clinic.
   
   
4. Dietary changes that may help reduce the symptoms of PMS include following a low-fat vegetarian diet, and/ or reducing your intake of refined sugar, salt, red meat, alcohol, and caffeine. Increasing your consumption of complex carbohydrates, leafy green vegetables, fruit, cereals and whole grains is also helpful for many women.
   
   
5. Women who crave sugar during the days they experience premenstrual symptoms often find relief by supplementing their diet with 300 to 500 mg of magnesium. Magnesium also may help reduce breast tenderness.
   
   
6. Some women experience a decrease in symptoms by taking 50 to 300 mg of Vitamin B6 daily. Care should be taken not to overdose on Vitamin B6 as side effects such as numbness can occur when too much of this nutrient is consumed.
   
   
7. Alternative treatments that may be helpful include taking about 1500 mg of Primrose oil daily, or using natural progesterone cream (amount varies by product).
   
   
8. Some women are able to control the symptoms of PMS by using oral contraceptives; however it's important to weigh the pros and cons of hormonal treatment since the side effects are sometimes more bothersome than the original symptoms.
   
   
9. Over-the-counter treatments that may help include ibuprofen, naproxen, and other drugs specifically made for relieving premenstrual symptoms such as Midol. Aspirin may not be a good choice for women during menstruation because of its potential to increase the length and severity of menstrual bleeding