Plan to Take Care of Yourself

We mark our calendars or datebooks with important occasions and appointments: birthdays, vacations, checkups, presentations, or project time-lines. For women with premenstrual syndrome (PMS), a little advance planning and time management can make a big difference in how PMS affects their lives.

First, make sure your menstrual chart is part of your monthly planning. Whether you note your symptoms in your calendar or keep a Daily Symptom Record, anticipating cyclical changes gives you more control. ''Just knowing when PMS is going to occur is very empowering,'' says Ellen Freeman, Ph.D., Director of the PMS program at the Hospital of the University of Pennsylvania in Philadelphia. ''Charting helps women avoid feeling like PMS came shooting out of nowhere.''

Keep a ''list'' on your calendar of extra healthy steps you'll take during the premenstrual phase. ''It may sound obvious and common sense, but realizing that PMS symptoms are regular and predictable is a necessary part of planning,'' Dr. Freeman says.

Here's an example of a day that builds in a healthy action plan:

A.M.

• 6:30 - Stretching exercises to help wake up gently.
• 7:00 - Healthy breakfast of fruit, whole grain bread or cereal, skim milk, herb tea. Pack your lunch and snacks.
• 8:30 - You're off to work, school, or chores. If you're following the low blood sugar diet, this is the time for your first morning snack.
• 10:00 - Mid morning snack of low-fat yogurt, fruit, or whole grain crackers.
• 11:00 - Anxious? Take ten deep, slow breaths.

P.M.

• 12:30 - Nutritious lunch of bagel, low-fat cheese, fruit and mineral water.
• 2:00 & 4:00 - Another snack wards off a late afternoon slump.
• 6:00 - Back at home after errands or picking up kids. Keep dinner simple, and ask family members to help prepare and clean up!
• 7:30 - Review tomorrow's calendar. Do any tasks need to be re-prioritized?
• 7:45- Claim 30 to 45 minutes for yourself and do whatever relaxes you. Read, listen to music, meditate, or write in your journal.
• 8:30 - Call a friend and schedule an exercise date for later in the week.
• 8:45 - A light snack keeps blood sugar from dropping overnight.
• 10:00 - Scheduling an early ''lights out'' when you're premenstrual means you'll wake up feeling less fatigued the next morning.

Writing down these healthy steps and giving them equal importance as your other obligations will help you stay on top of your PMS symptoms.