If you are suffering from premenstrual syndrome or PMS, you are probably one of the 85% of women who experience unpleasant physical or mental changes before their menstrual bleeding. This group of symptoms linked to the menstrual cycle is called in medicine, premenstrual syndrome or PMS. If these monthly unpleasant symptoms are affecting your quality of life and relationships, please continue reading this article.

There are many different possible symptoms and the important clue is not their nature but the cyclical timing of the symptoms. Symptoms can vary from one women to the other in nature and severity. They also vary with age, usually getting worse as we get older.

If the symptoms are due to PMS, they will begin in the second half of the monthly menstrual cycle, sometime after ovulation, and will disappear once the menstrual flow begins. The symptoms will then reappear after ovulation occurs in the next menstrual cycle and so the cyclical repetitive nature of PMS will become apparent.

Some women will notice symptoms for the full two weeks preceding bleeding, while others will feel unwell for only several days before bleeding. Some months may be worse than others with a variation in the intensity and type of symptoms.

Common signs and symptoms of premenstrual syndrome include:

• Breast swelling and tenderness
• Food cravings especially for sweets
• Crying spells
• Depression and anxiety
• Fatigue
• Headache
• Insomnia
• Abdominal bloating and pain
• Mood swings and irritability
• Weight gain from fluid retention

Although premenstrual syndrome is a very common condition among women in the child bearing age, it is not considered normal.  If you suffer from these monthly cramps, pains and low mood, this points to a hormonal imbalance. This hormonal imbalance occurs in the second half of the cycle due to low progesterone or high estrogen (estrogen dominance).

Nutritional imbalances and deficiencies can greatly worsen PMS. Studies have also showed that women who have severe premenstrual syndrome (PMS) have lower levels of certain neurotransmitters in the brain that regulate mood, appetite and sleep.

In my holistic nutrition practice in Oakville, I have observed many women obtain complete relief from PMS after improving their diet and taking nutritional supplements that re-balance their hormones.

You may-as I did originally- find it surprising that some simple and safe nutritional strategies can completely overcome the sometimes dramatic and severe symptoms of hormonal imbalance and yet, it is a demonstrated fact that I have seen countless times practicing as a holistic nutritionist in Oakville.

There are several medications that doctors prescribe for premenstrual syndrome (PMS). These include pain killers for cramps and pain, oral contraceptives for severe PMS or heavy bleeding and sometimes antidepressants.

Considering all of these drugs have serious side effects and could be compromising your health, it is wise considering the natural holistic approach to address your PMS. There is also good evidence that diet and lifestyle changes and correcting nutrient deficiencies can help alleviate the symptoms and improve quality of life.

Here are a few simple tips to help you manage your PMS

1. One simple dietary change that you can start doing today is to minimize sugar and refined carbohydrates in white foods as bread and baked goods and soda. Sugar can cause mood swings, irritability and worsen PMS symptoms. You can substitute raw honey for sugar to sweeten your drinks. If you have very bad cravings you can try sucking on frozen fruits as mango or grapes to curb your sweet tooth.
2. Regular exercise can also reduce regular symptoms of premenstrual syndrome and relieve stress which is a major risk factor. Try having a 30 minute to one hour daily moderate intensity exercise ritual as walking, cycling or swimming.
3. Reduce stress with meditation and yoga. Stress is a major risk factor that adds to the hormonal imbalance in your body and blood sugar problems and predisposing to premenstrual syndrome. Pre-menstrual syndrome can make life miserable for many women in the week leading up to menstruation. It can take a heavy emotional toll on a woman and anyone living with her. Fortunately a natural holistic approach offers great help to this miserable condition.

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