Stay strong, all month long

By Kasia Kurek CRAMPING. Make sure you’re getting enough calcium in your diet. That’s 1,000 mg if you’re between 19 and 50 years old and 1,200 mg if you’re older. Toss foods such as fat-free yogurt and kefir into your morning meals and stay away from too much coffee – caffeine can make your cramps worse. ALSO TRY: Taking a warm bath, since heat can improve your blood flow and relieve your symptoms. BLOATING. Chew your food thoroughly. Eating too quickly can cause you to swallow excess air and lead to a case of balloon belly. Try counting your bites (to yourself!), or keeping a food journal to recognize meals that bring on discomfort. ALSO TRY: Drinking straight from the glass. Sipping through a straw can also make you swallow extra air. FATIGUE. Sleep between seven and eight hours every night. To make your bedtime a habit, perform the same rituals before you hit the sheets each night, such as brushing your teeth or reading a magazine (hint hint: Oxygen). ALSO TRY: Mild stretching such as yoga before bedtime to ease your body and mind.

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