This is a problem that plagues many women during their childbearing years. The symptoms are varied, and individuals may suffer all of them or only one or two.

They can include irritability, depression, nervousness, headaches, abdominal cramp pain, dizziness, lower back pain, fatigue, breast tenderness, bloating and water retention.

Fortunately, good nutrition, exercise and some herbal remedies can lessen or even prevent these problems.

Diet

Firstly diet; the liver helps to detoxify the blood and break down hormones. It is therefore best to reduce the load on this organ by avoiding junk foods, additives and excessive sugar.

All forms of burnt or hydrogenated fats should be avoided, since they can increase formation of inflammatory hormones.

Plenty of fresh fruit and vegetables will help provide many useful nutrients, and also dietary fibre to help absorb toxins and avoid constipation.

Dong Quai

For a majority of women, Dong Quai, a Chinese herb, has the most dramatic effect of all supplements on PMS, helping most of the symptoms. The benefits appear to be the result of its ability to improve blood circulation, particularly in the pelvic area, regulate uterine contractions, and regulate oestrogen levels, and its analgesic and sedative effects.

To obtain results, a good dose is needed; 1-3 capsules twice per day.

Evening Primrose Oil 

The usefulness of this supplement, or other sources of GLA, is well documented, and it helps symptoms for approximately 85% of people. In order for it to work, a minimum of 3x500mg capsules per day needs to be taken, and vitamin B6, zinc, magne­sium, vitamin B3 and vitamin C are all necessary for it to do its work.

Strong multivitamin

For this reason, we recommend a strong multivitamin to be taken with it.

Magnesium and calcium

A deficiency of magnesium and calcium has been found, in clinical trials, to be a major factor in many of the symptoms of PMT, especially menstrual pain, general body aches, nervous tension and headache.

Vitamin C

1000-3000mg per day will help reduce stress and inflammation.

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