Blame it on your hormones: PMS

PMS: what's going on?

The menstrual cycle sees fluctuations in oestrogen and progesterone, with a big drop in progesterone levels at the end of the cycle. Progesterone is believed to have a calming effect, but if the ratio of progesterone to oestrogen is too low, you're likely to feel anxious - and stressed out.

Symptoms and moods

Physical symptoms include back pain, a bloated tummy, tender breasts, oily hair and spots. You may also feel irritable, tired and depressed. Craving carbs, sugar and chocolate plus disturbed sleep patterns are also symptoms.

What's the solution?

The National Association for Premenstrual Syndrome (NAPS) recommends keeping a menstrual diary for at least two months. (You can download one from its website www.pms.org.uk.) Then analyse your diary with the help of a doctor or an alternative practitioner to identify which treatments would best suit you. According to NAPS, nutrition, exercise and stress management are key.

Holistic nutritionist Yinka Thomas advises that you shouldn't give in to your sweet cravings as this will disrupt your blood sugar levels, making the symptoms worse.

Many women with PMS have lower levels of the feel-good chemical serotonin in their brain, prior to their period, and low serotonin levels are commonly associated with depression. Yinka Thomas explains that as the brain needs the amino acid tryptophan in order to produce serotonin, eating foods rich in tryptophan may help. These include chicken, bananas, eggs, nuts, avocados and pulses.

Finally, Thomas says that exercise is essential because it helps the brain produce not only serotonin, but also dopamine and endorphins - feel-good chemicals that are much needed to alleviate PMS.

Alternative therapy

Try the supplement Futurebiotics PMS Harmony, which contains a combination of vitamins and minerals, a deficiency of which are linked to PMS. These include vitamin B6, calcium and magnesium as well as traditional herbal extracts. A key ingredient is chasteberry extract, a herbal remedy for balancing the ratio of oestrogen and progesterone. Allow two cycles for the supplement to take effect. You could also try Weleda Sepia 6c to counter chocolate cravings and Weleda Pulsatilla 6c to temper emotional mood swings. All can be found at www.weleda.co.uk).