Premenstrual Syndrome (PMS) affects an estimated 75% of all menstruating women. Women between their late 20s and early 40s are affected the most and the condition tends to recur in a predictable pattern.

The signs and symptoms of PMS can cause a huge discomfort for many women. These symptoms and signs can be both physical and emotional and they include: - Weight Gain from Fluid Retention

- Abdominal Bloating

- Tender Breasts

- Tension or Anxiety

- Depression

- Mood swings and irritability or anger

- Changes in Appetite

- Difficulty Falling Asleep (Insomnia)

- Joint or Muscle Pain

- Headache

- Fatigue

The complete list of signs and symptoms is quite long but most women with premenstrual syndrome experience only a few of these problems.

The physical pain and emotional stress are severe enough to affect the daily routines and activities for some women but for most of them, the problems disappear as the menstrual period begins.

For some women however, the symptoms are so severe, there are disabling. This form of PMS is called premenstrual dysphoric disorder (PMDD). PMDD is a severe form of PMS. The symptoms associated with it include severe depression, feelings of hopelessness, anger, anxiety, low self-esteem, difficulty concentrating, irritability and tension.

The exact cause of premenstrual syndrome is unknown, but there are several contributing factors such as:

Cyclic Changes in Hormones – In this case, signs and symptoms of premenstrual syndrome change with hormonal fluctuations and also disappear with pregnancy and menopause.

Chemical Changes in the Brain - This is another possibility which is linked to the fluctuations of a brain chemical (neurotransmitter) called serotonin, which has been shown to be a key contributor to mood states, especially depression. Other symptoms of PMS, such as fatigue, food cravings and sleep problems may also be traced to insufficient amounts of serotonin.

Listed below are some natural alternatives to coping with the physical and emotional stress associated with PMS:

Calcium – 1,000 (mg) of dietary and supplemental calcium a day has been shown to reduce the physical and emotional symptoms of PMS.

Magnesium (400 mg daily) - Supplementing with magnesium daily may help to reduce PMS symptoms such as fluid retention, breast tenderness and bloating.

Vitamin B-6 (50 to 100 mg a day) - This vitamin assists in the production of progesterone which counterbalances estrogen. Aside from that, it promotes the synthesis of neurotransmitters in the brain such as serotonin and dopamine.

Vitamin E (400 iu daily) - This vitamin may ease PMS symptoms by reducing the production of hormone-like substances called prostaglandin that cause cramps and breast tenderness.

Pycnogenol (50 to 100 mg daily) - Reduce bloating, fluid retention and breast tenderness with this food supplement, which is derived from pine bark or grape seeds.

Eat whole grains (brown rice, whole wheat bread) rather than refined pasta, rice and bread. Compare to refined foods, whole grains contain many more nutrients. Plus, the body takes longer to convert whole grains into sugar, this results in a slow release of energy rather than a spike of sugar into the system.

Eat chickpeas, lentils, mung beans and aduki beans, which all provide phytoestrogens that help to balance the hormones. Also, increase intake of fruits, vegetables, beans, nuts, seeds, and fish.

- Reduce intake of saturated fats.

- Reduce sugar and salt intake.

- Avoid caffeine, alcohol and beverages containing aspartame.