Premenstrual syndrome – PMS, is an umbrella term for a wide variety of signs and symptoms.

These can include; feeling emotional or even irrational, mood swings, low mood, anxiety, depression, food cravings, bloating, headaches, migraines, acne, cramps, constipation, diarrhoea, breast tenderness & or swelling, fatigue, clumsiness, and excess water retention to name a few.

PMS symptoms and their severity varies from person to person and even from cycle to cycle, but they share many common factors.
Therefore, applying these natural solutions can have positive impacts on your symptoms and improve your overall health.

• Increase dietary fibre from wholefoods such as vegetables and fruits. Especially dark leafy greens and Cruciferous vegetables – Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Bok Choy, Kale, Mustard Greens, Radish, Turnip.
• Stay hydrated – aim to drink 2 litres of water a day.
• Include more oily fish in the diet. Good sources include mackerel, salmon, herring, sardines, and anchovies.
• Increase your intake of foods high in Magnesium, Zinc, and B6 – meat, fish, legumes, nuts, seeds and vegetables. These vitamins and minerals support phase 2 liver detoxification.
• Get to bed early and keep a regular sleeping pattern.
• Reduce processed, sugary foods, and high glycemic foods including white bread, rice and pasta -especially in the week before your period is due.
• Avoid caffeine, alcohol and smoking.
• Reduce salt intake.
• Decrease exposure to hormone disruptors including plastics, pesticide sprayed fruits & vegetables, cosmetics, deodorants, cleaning products, scented candles, air fresheners, switch to glass containers, buy organic, use natural products or make your own.

There is much evidence that supplements can help support PMS symptoms, but this will vary on the individual and their case. Supplements should only be taken under the direction and supervision of registered practitioners such as nutritionists, naturopaths or herbalists.