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|  Many women experience the symptoms of PMS – in fact 75% of women of childbearing age have symptoms to some degree. The exact cause is not yet fully understood, but it is believed to be linked to the cyclic change in hormone levels in your body during your monthly menstrual cycle, especially as these symptoms disappear when you are pregnant or reach the menopause.
Another theory is that chemical changes in the brain may be involved. Fluctuations of serotonin, a brain chemical, are thought to play a crucial role in mood states, especially depression. Insufficient amounts of serotonin may contribute to other symptoms of PMS, such as fatigue, food cravings and sleep problems. Whilst clinical studies are inconclusive, many women report improvement when their body’s production and use of serotonin levels have been returned to normal.
If you suffer from mood swings, tender breasts, a swollen abdomen, food cravings, fatigue, irritability and depression - on a regular basis - 7 – 14 days before your period, then you may be suffering from PMS. These monthly symptoms vary with each person, both in number (there are up to 200 recognised symptoms) and severity and, whilst most women only experience a few of them, a small number (up to 10%) can find it interferes with their life to such an extent that it is considered disabling. Fortunately, there are supplements that can help provide relief for the more common symptoms of PMS. Useful supplements: Agnus castus is known to boost the production of the female hormone progesterone. Research has shown that many symptoms of PMS may be associated with high oestrogen levels during menstruation and, by balancing this with higher progesterone levels, many of these symptoms are reduced and in some cases stopped entirely. Calcium levels are lower in women with PMS - according to some studies - and calcium supplementation may reduce the severity of bloating, depression, pain, mood swings, and food cravings. Essential fatty acids have been shown to alleviate PMS related depression, irritability, breast pain and tenderness, and fluid retention. Omega 3, found in flaxseed oil & fish oils, reduces inflammation, boosts immune function and decrease menstrual cramps and Omega 6, found in Evening Primrose Oil has been shown to eradicate swollen abdomen and breast discomfort as well as reducing irritability and depression. Magnesium supplements have been found to significantly improve the mood changes associated with PMS. It has also been found to help reduce symptoms such as weight gain, swollen hands and legs, abdominal bloating and breast tenderness. Magnesium should not be taken if you have kidney disease and may interact with blood pressure, diabetic and osteoporosis medications – consult your doctor before taking. Vitamin B6 helps the liver to process oestrogen, increases progesterone levels and aids in the production of serotonin. This helps to relieve headaches, depression, irritability, swelling and bloating. Vitamin B6 is best taken as part of a B Complex supplement. Can be depleted by the contraceptive pill, HRT, alcohol and smoking. Vitamin E supplements may significantly reduce the severity and duration of period pain, and limit blood loss. Researchers have found that women taking this supplement needed to take fewer painkillers. St John’s Wort may control certain physical and emotional symptoms of PMS. These including cramps, irritability, food cravings, insomnia and breast tenderness. Many women experience depression as their primary symptom of PMS and find that this herb helps, but it may take up to two months to be effective. St John’s Wort is known to interact with prescription drugs. If you are on any medication, consult with your doctor. Zinc tends to be found in lower levels in PMS sufferers during the 14 days preceding menstruation. Reduced levels of zinc can affect hormone levels and lead to acne, oily skin and depression. Zinc also interacts with magnesium to help regulate the female hormones. Exercise can help enormously in reducing irritability and depression normally associated with PMS by increasing the release of endorphins that act as a natural analgesic. 30 minutes of exercise – such as swimming – three times per week will help to keep PMS symptoms at bay and keep you fit.
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