I'm not dairy-free, but I do drink organic skim milk. I do enjoy yogurt and various cheeses as well.
Skim milk and cottage cheese contains a significant amount of the milk sugar lactose which breaks down into simple sugars galactose and glucose. It's the galactose that has been identified as a catalyst in premature ovarian failure. I have a few research articles regarding galactose-
see this link.
Yogurt and cheese don't contain as much lactose since they're fermented by bacteria, but may still contain varing amouts. The more aged the cheese the lower the lactose.
Most regular fruit & yogurts contain as much sugar as soda as well. Read the label and be shocked. Drop the flavored yogurts and use plain instead, then you can add your own fresh fruit and stevia as a sweetener. There are also non-dairy yogurts too you can look into. I do like the new coconut yougurts but they're expensive and still contain a lot of added sugar. White Wave is working on bringing an almond milk yogurt to the market.
I do like the new RebA products, Truvia, Pruvia or even just regular stevia. Regular stevia can have a bitter after taste though. The RebA products have had that bitter taste removed and taste better.
You could switch to lactose-free cow's milk or replace with non-dairy milks like almond, rice, hemp or coconut milk/beverage. I would especially eliminate lactose if you still have gas.
If you are still having lingering PMS/PMDD symptoms (the blues) I would look at the possibility of a casein sensitivity. Easily checked through Enterolab.com They offer the dairy sensitivity test for $99 plus shipping.
Regarding exercise, I would bump up the kettle bells daily for 20-30min and add circuit training (weights) especially working the legs 3x a week if you belong to a gym. If you belong to a gym most offer a quick start weight machine intro. It's not necessarily cardio that will keep diabetes at bay but working/building muscle. Cardio is aerobic and meant to increase heart and lung capacity which does help but not as well as weights.
Don't want to drop the grains...yes it's hardly something I would recommend but you may want to be a little more careful with highly processed GF goodies and stick with certified whole grain GF products/cereals. Check out GIG
www.gluten.net
and CSA Celiac spru association for their certifying programs. The verify for <5-20ppm.