by Charlotte Starlet

Created on: January 18, 2007   Last Updated: April 18, 2007

Premenstrual Syndrome (PMS) is caused by hormonal imblances that occur around the time before menstruation.

Symptoms include:
- headaches
- mood swings
- fatigue
- breast tenderness
- fluid retention
- stomach cramps

Dietary changes can help with PMS:
-Cutting out caffeine, saturated/ polyunsaturated/ hydrogenated fats, red meats, alocohol and sugar can help as they stimulate the production of oestrogen.

-Eating plenty of high-fibre foods- fruit vegetables, wholegrain, legumes, nuts and seeds can help the body eliminate excess oestrogen.
-Eat more "good" fats. Essential Fatty Acids (EFAs) can be found in salmon, sardines and trout. For fish-sympathisers walnuts and flaxseeds are just as good.

Supplements:
-240mg of Gamma-linolenic acid (GLA) found in evening primrose (a popular choice), blackcurrant and borage oil can help balance hormones.
-50-100mg Vitamin B6 combned with a high-potency vit B complex can help with water retention.

Herbs:
-1/2 tsp chaste-tree berry extract three times a day in a small amount of warm water has sedative and anti-spasmodic effects. This builds up in your system so taking it regularly will only improve it's effectivenes.

Other than that exercise, hot water bottles (for cramping), lots of cuddles, a little bit of chocolate, sympathy and hot baths (add 250g epsom salts, some clary sage and lavender oil to make it super-effective) is the best advice.

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