8 natural ways to relieve PMS (part2)

Skin breakouts

You may experience spots at the time of your period. This is caused by the progesterone surge after ovulation. Oestrogen usually improves acne, whereas progesterone can make it worse.

Turn things around: try cutting dairy from your diet – the theory is that milk from recently pregnant cows contains progesterone, which could promote spots. But make sure you get calcium from other sources, such as almonds, brazil nuts, hazelnuts; broccoli, curly kale, okra, spinach and watercress.

Quick solutions: use tea tree oil to clear your spots. It's a natural antibacterial – so use a tea tree stick to dab on spots.

Headaches

Menstrual migraines are linked to a drop in oestrogen levels. It's not a low level of oestrogen that's thought to be the trigger, but the trigger is thought to be the dramatic fall in the level of oestrogen from one level to another.

Turn things around: try and keep levels stable with foods rich in plant oestrogen – such as soya, kidney beans, chickpeas, linseeds and lentils.

Quick solutions: place a hot or cold towel on the forehead to soothe aches and pains.

Menstrual cramps

Cramps and menstrual pains are caused by strong contractions in the musculature of the uterus. Around the time of your period, the body's prostaglandins – which hormones produced by the lining of the womb – are released and cause strong muscular contractions that squeeze out the blood from the womb lining.

Turn things around: a healthy lifestyle, with daily exercise, plenty of sleep and avoidance of stress, may help the severity of the cramps.

Quick solution: a warm bath with a few drops of lavender oil or a heating pad or water bottle on your lower abdomen and back is often helpful for relieving menstrual cramping.

Fatigue

Many women experience a lack of energy during their menstrual cycle. This could be due to blood being lost every month.

Turn things around: this means more iron is needed in the diet, so boost your diet with iron-rich foods such as spinach, eggs, beans, nuts and wholegrains. For many women, high-calcium foods like yoghurt and milk can help reduce the severity of PMS symptoms like fatigue.

Quick solution: lack of exercise can increase feelings of fatigue, so go for a walk in the fresh air. Eat little and often, especially low GI (glycaemic index) snacks such as oatcakes to keep your energy levels stable. But avoid sugary snacks and caffeine because this could make you 'crash' after the short-lived high and leave you feeling worse.