PMS effects around 40% of women. Symptoms may include cramping, bloating, breast tenderness and mood changes including, anxiety, depression and cravings. Most often, raised levels of oestrogen and reduced levels of progesterone are the cause of PMS. There are many simple and natural ways to help combat PMS.

Firstly it is important that the digestive system is functioning effectively. Constipation can be a problem for women with PMS. A sluggish digestive system can cause hormones such as oestrogen to be reabsorbed which may exasperate problems. If this is a problem, increase fibre in the diet, which should come from fresh fruit and vegetables and whole grains. Psyillium husks, a soluble fibre, may be of help. See fact sheet on constipation for further details.

Phytooestrogen rich foods are also beneficial. These include beans and pulses and especially soya. Isoflavones, the active constituent in phytoestrogens, help regulate oestrogen levels. They work by increasing oestrogen if there is too little and may also decrease it if there is too much. If you don't like eating soya you can get phytoestroens in supplement form which has a much higher isoflavone content.

Women will benefit from eating oily fish as this will contains omega-3 essential fatty acids, which is anti-inflammatory. GLA an omega-6 fatty acid is also helpful, it can be of benefit for women suffering from cyclical breast tenderness. In the diet, GLA , can be obtained from nuts, seeds and avocados. Evening primrose oil is high in GLA however Borage is a much better source. Note that magnesium and B6 are important in converting these oils into their anti inflammatory mediators, so take a good quality multi-vitmain with good levels of these nutrients.