8 natural ways to relieve PMS (part1)

by Karen Gordon, health journalist

Premenstrual syndrome (PMS/PMT) is something that is familiar to most women. Around 90 per cent of menstruating women have an advance warning of a period coming because of physical and/or psychological changes in the days before it begins.

For some women, the days before the start of a period can be a nightmare and about a third of women say PMS significantly affects their life – with 5 to 10 per cent classifying their PMS as severe.

We look at some ways you can beat PMS naturally.

Irritability/mood swings

Some of the most common symptoms that women with PMS suffer from are: stress, irritability, anxiety, mood swings, losing their temper easily, loss of confidence, aggression and crying for no reason.

Turn things around: ask your GP about cognitive behavioural therapy (CBT). A therapist could help you to learn new ways of managing some of your symptoms. Exercise is a must – try and incorporate it in your daily regime. It not only reduces stress, but the endorphins released will help lift your mood.

Quick solutions: run yourself a nice bath with two drops of jasmine, geranium or camomile oil. Make sure you avoid stress. Relaxation and massage can work wonders.

Breast tenderness

Sore and tender breasts are a common symptom of PMS. This is due to fluctuations in the circulating level of hormones such as oestrogen and progesterone. Oestrogen enlarges breast ducts, and progesterone boosts the growth of milk glands.

Turn things around: try taking evening primrose oil, which is rich in anti-inflammatory acids. And vitamin B6 is thought to relieve symptoms – good sources include beans, whole grains, oily fish, bananas and chicken.

Quick solutions: incorporate at least one portion of food that contains vitamin B6 into your daily diet. Or try a herbal supplement – black cohosh, raspberry leaf and chasteberry are some of the common herbs used to minimise symptoms.

Heavy bleeding

If you suffer from heavy menstrual bleeding, you're not alone. It's a common problem and can be a big disruption to your life. You may find yourself rearranging your plans or cancelling activities you enjoy.

Turn things around: if it's interfering with your quality of life, you should consult a GP or gynaecologist. But if you're just suffering with heavier periods than you’d like, you could try some herbal remedies – yarrow, nettles and shepherd's purse are all herbs that have been used for prolonged or heavy bleeding. Also iron deficiency is more frequent in women who have heavy periods, so you may have to take iron or folic acid supplements. In your diet, good sources of iron include liver, beef, wholemeal bread, cereals, eggs and dried fruit.

Quick solutions: stress can contribute to heavy bleeding – so learn some relaxation techniques such as mediation, or join a yoga or Pilates class.

Bloating

Fluctuations in hormonal levels can trigger water retention – you can gain between 3 and 7lbs of fluid before your period.

Turn things around: to reduce bloating, cut down on your salt intake and limit foods that are high in sodium. Eat a diet high in fibre-rich foods, such a cereals, seeds, nuts and beans. This will help your digestive system process food better and absorb more nutrients and also to regulate your blood sugar. Make sure you drink plenty of water, if you dehydrate your body will hold on to any water it can, which causes bloating.

Quick solutions: have a cup of dandelion tea. It's known for its diuretic effect (makes you urinate), which can help to reduce bloating.