Sodium can make you retain water and cause bloating or weight gain. Watching how much sodium you eat in the two weeks prior to your period can prevent water retention and may help you feel better.  Hold the salt when you cook. Read labels for hidden sources of sodium. It is often in foods including soy sauce, canned vegetables, and soups. Avoid processed foods because they often have a lot of sodium. Processed foods such as deli meats, cheeses, fast food, and even potato chips often have a lot of salt that can cause bloating and discomfort. Whole fruits and vegetables are good sources of complex carbohydrates, and are high in vitamins and nutrients. Eating fruits and vegetables can help you not only curb cravings for junk foods, but also help prevent bloating and weight gain. Make sure you have at least 1 ½ to 2 cups of fruit and 2 to 2 ½ cups of vegetables daily. Select whole, unprocessed fruits and vegetables such as raspberries, mangoes, beets, and peas. Vary your choices every day to get a broad spectrum of nutrients. Whole grains are another type of complex carbohydrate that can help you maintain regularity and decrease bloating. Foods such as whole wheat breads and pastas, oatmeal, cereal, or brown rice can boost your health, while keeping PMS-related discomfort at bay. Avoid refined carbohydrates such as white pasta and white rice because these can cause water retention and weight gain. Eat three to five servings of whole grains daily. Try a variety of whole grains including amaranth, buckwheat, bulgur, kamut, quinoa, and spelt. Dairy products, including those with probiotics, can help prevent the physical and psychological symptoms of PMS. Getting enough dairy and probiotics in your diet may help you feel better as well as boost your health and wellbeing.  Aim for two to three servings of fat-free or low-fat dairy every day. One serving is equal to 1 cup fat-free or low-fat milk; 1 cup fat-free or low-fat yogurt; or 1½ ounces fat-free or low-fat cheese.  Get probiotics by eating dairy such as yogurt, buttermilk, and kefir. You can also get probiotics in pickles, tempeh, kimchi, sauerkraut, and miso. Water retention and bloating are symptoms of PMS. You might think that decreasing how much you drink would prevent you from retaining water, but the opposite is actually true. Getting enough to drink can help prevent both physical and psychological symptoms including headache and bloating. Have at least 2.2 liters (9.3 cups) of water or liquid every day. This can keep you hydrated and flush out excess fluid. You can include 100% fruit juice, milk, sports drinks, and even coffee, tea, and soda in your daily total. Eating is a great way to get different nutrients that can help you avoid PMS. But you may also want to consider adding supplements to your diet to ensure that you’re getting enough nutrients to avoid PMS. Talk to your doctor before taking supplements to make sure they’re safe for you. Try the following supplements to prevent the symptoms of PMS:  Calcium Vitamin D Magnesium B vitamins, including thiamin and riboflavin Vitamin E Alcohol and caffeine can constrict blood vessels, which can cause many PMS symptoms including cramps and bloating as well as exacerbate psychological symptoms. Giving up or limiting how much caffeine and alcohol you consume in the week or two before your period can help you avoid PMS.
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One-sentence summary -- Limit salt intake. Get lots of fruits and vegetables. Incorporate whole grains. Include dairy and probiotics. Stay hydrated. Supplement your diet. Limit or abstain from alcohol and caffeine.


Navy blue lipstick is flattering on almost everyone. It is also the most popular and easy to find color. If you are new to blue lipstick, then a navy shade might be the best place to start.  Navy lipsticks are usually matte, but you can apply a clear gloss over the lipstick if you prefer a shiny lip look. You can find navy blue lipsticks in different shades, from lighter shades to navy blues that look almost black. Denim shades are more complex and may not work with all skin tones. A true blue shade will work the best if you have a cooler skin tone. Try pairing a denim shade with a light smoky eye or a little bronze eyeshadow. This is a great shade to wear on a night out. Denim shades are more of a true or royal blue color. If you are feeling extra bold and adventurous, then you might consider wearing an electric blue lipstick. This shade is lighter and brighter than a navy or denim lip, so it will definitely make a statement.  Electric blue lipsticks might work best for a spring or summer look, since they are light and bright. You can wear electric blue lipstick with bare skin or amp up the drama with a bold cat eye look. Electric blue lipsticks look great with all black or white ensembles. Depending on what shade you choose, you may have the choice of a liquid or creamy formula lipstick. Each of these formulas will give you a different result. The liquid lipstick may create a wet or shiny look, while the creamy formula may give you more of a matte look. Keep in mind that some liquid lipsticks will provide a matte look as well. Be sure to check the tube for details about the lipstick, such as whether it is matte or shiny.
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One-sentence summary -- Opt for navy. Go with a denim shade. Try an electric blue lipstick. Decide on a formula.


An easy way to do this is to press ⊞ Win+E to open File Explorer, then browse to the folder where it’s saved. A context menu will expand. It’s at the top of the menu. Another menu will expand. This opens the file on your PC. .OBJ files are also supported by Adobe Photoshop and Mixed Reality Viewer. If you have and prefer one of those apps, select it instead.
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One-sentence summary --
Open the folder that contains the .OBJ file. Right-click the file. Click Open with. Click Paint 3D.