Which remedies work for PMS

asks Fiona S:

A. Pre-menstrual syndrome (PMS) is now widely recognised as a medical condition with many symptoms.

Q. What are the symptoms
A. Out of more than 150 symptoms associated with PMS, the most common are:

• Acne
• Aggression
• Bloating
• Breast tenderness
• Cravings for sweet foods
• Depression
• Fatigue
• Feeling of being misunderstood
• Headaches
• Irritability
• Mood swings
• Poor concentration
• Skin problems
• Tearfulness
• Weight gain.

Q. What causes it
A. It's generally believed that it's caused by changing levels of hormones in the monthly cycle. It often runs in families, but any woman of childbearing age can suffer from it.

Q. Is there anything I can do
A. Yes, there's a lot you can do to help yourself. For a start, you could make a few dietary changes...

Q. Such as

A. Begin by eating something starchy every three hours: breads, crispbreads, potatoes, cereals, rice, pasta, grains. This maintains your blood sugar levels which helps the production of serotonin - the 'feel-good' hormone.

Studies have also shown that women whose diet is low in fish - oily fish especially - suffer more from period pain. Oily fish contain an omega-3 fatty acid which reduces inflammation in the uterus.

Now for the things you have to cut down on:

• Fat: it limits the action of omega-3 fatty acids.
• Sugar: too much disrupts blood sugar levels, causing mood swings.
• Caffeine: it may contribute towards breast pain, can make uterine inflammation worse and impedes the absorption of essential vitamins and minerals.
• Alcohol: PMS sufferers should drink no more than 14 units a week (a unit is a small glass of wine or one pub measure of spirits).

Q. Which supplements work

A. As far as vitamins and minerals are concerned, there isn't much evidence for their effectiveness with PMS - except for vitamin B6. Otherwise, a good-quality multivitamin and mineral formula may help.

Vitamin B6 regulates the nervous system among other things, and has been shown to be effective for some people. There have been side effects reported for high doses (over 100mg a day), but 50mg daily should be enough to make a difference.

Q. What about Evening Primrose Oil

A. This is popular supplement for women with PMS. It contains gamma linoleic acid, a fatty acid that can help to regulate your body's production of prostaglandins and so reduce period pain. Studies show it alleviates pre-menstrual breast pain.

Q. Any other supplements

A. St John's Wort, which has been shown to help with mild depression, can help with the emotional symptoms of PMS.

Agnus castus, another herb, is emerging as the bright new hope for PMS sufferers. Recent German research shows it can ease the symptoms of severe PMS. It's not known how it works, but it's believed that it may dampen the production of prolactin, a stress-induced hormone.

Q. Does exercise make a difference
A. Yes. It doesn't have to be much. Take a brisk walk, cycle...whatever. Exercise relieves tension and increases your sense of well-being.

Q. Would any complementary therapies help
A. Aromatherapy and reflexology, although not clinically proven to help PMS, can be great ways to help with symptoms, such as tension and irritability.

NB Ask your GP before taking herbs and supplements if you are trying to get pregnant.

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By Sheena Miller