For some households, every four weeks can be a battle field. Children go into hiding, men wonder where it is the women they married disappear to, and many women struggle through their days. Everyone holds their breath while desperately waiting for The Wrath to pass.

Many women view PMS symptoms (irritability, mood alteration, anger, anxiety, headache, bloating and breast fullness) as an irritation they simply need to ‘put up with’ each month. However, PMS can cause serious interruptions to many aspects of a woman’s professional, social and home life. There is a saying in Chinese medicine; the period is a window to a woman’s health. Thus, PMS is not “normal”, but a sign that things are out of balance. By taking the right steps, it does not have to endured unneccesarilly.

A recent study has confirmed that a special extract of the herb Vitex agnus-castus, known as Ze 440 (brand name “Premular”), is an extremely effective herb that can safely be used to regulate cycles and dramatically reduce or cease all symptoms associated with PMS over a 3 month period. This is highly significant in terms of fertility support as well, as there is no pharmaceutical equivalent for women who wish to consider pre-conception health care.

The research showed that after treatment with the normal dose of Premular:

49% of patients had no symptoms
31% had mild symptoms
69% gave a ‘very good’ tolerability rating; 31% ‘good’

These results are very promising, given nearly half (49%) of all patients had no symptoms and 31% had mild symptoms.

On the basis of these findings, the study authors conclude that, for patients suffering from PMS, Premular (avaliable at our clinic) once-daily is the preferred option.

There are many other ways natural medicine can help period-related problems; click here for information on what can help.

In the meantime, here are our top 10 food remedies that help reduce PMS symptoms.

#1 Eat, Do Not Skip Meals

One of the reasons that PMS sufferers turn to the easy processed foods to alleviate sudden or constant hunger is because they have not been eating regularly and sensibly. Skipping meals when you have PMS is a recipe for PMS disaster. Not eating will not reduce bloating, cramps, headaches, nausea, or irritability. Cravings occur when the body’s level of blood sugar drops. Any other craving is an emotional craving. Do not let your body get to the point of cravings, feed it before that happens.

FOODS: Follow the grazing method, and eat five to six small, healthy meals to keep the body’s blood sugar level.

#2 Be a Vitamin-B Fanatic

Vitamin B can be a girl’s best friend. Health care practitioners sometimes recommend taking Vitamin B6, which can help with many PMS symptoms including bloating, cravings, tiredness, and mood swings. Try to add foods that are rich in Vitamin B to your diet.

FOODS: Eat a handful of nuts and a banana with some yogurt. Or, have chicken breast, some kind of eggs, or sweet potatoes. Also be sure to incorporate whole grains, and beans into your regular diet.

#3 Satisfy Fat Calories with Healthier Fat Choices

When you regular diet is filled with fat-laden foods, you will suffer more from symptoms and discomforts of PMS. Because PMS symptoms can start as early as one or even two weeks before the start of the menstrual cycle, eliminating fatty foods from your daily diet is the best way eliminate the affect of fatty foods on PMS symptoms.

FOODS: Have a tuna fish sandwich, salmon for dinner, or snack on pumpkin seeds or walnuts.

#4 Increase Your Potassium

It’s easy to increase your potassium intake to alleviate symptoms of PMS when you add fruit or vegetables to every meal. Have a bowl of fresh fruit salad: bananas,cantaloupe and orange. Have a bowl of fresh fruit salad: bananas, cantaloupe and orange.

FOODS: Drink some orange juice.

#5 Go for the Water

PMS-related Water gain and bloating does not call for over-the-counter drugs. Make sure you are drinking enough water, and add foods that have a high water content to your diet.

FOODS: Make a snack plate with fresh celery, sliced cucumbers, red bell peppers and carrot sticks.

#6 Get off the Refined Sugar Train

When you eat too much processed sugar, you will feel more tired than energized. Go for natural sources of sugar found in fresh fruit or canned fruit with added water not syrup.

#7 “E”at the Right Foods

Increase your intake of Vitamin E. Some women are helped by taking a Vitamin E supplements.

FOODS: Make a bowl of steamed brown rice and asparagus, top with roasted pecans. Also eat wheatgerm oil, vegetable oils, nuts and seeds, avocados, and oily fish.

#8 Better Chocolate Choices

Okay, sometimes you just have to have chocolate. Rather than have too much chocolate, stock healthier chocolate choices.

FOODS: Instead of rich chocolate ice cream, have organic cacao or 80% cocao chocolate, or dark chocolate coated gogi berries.

#9 Get Your Magnesium Fix.

Magnesium can be found in many seeds and nuts, and brown rice. Get your magnesium from: nuts, seeds, lentils, bulgar wheat, brown rice.

FOODS: Have some vitamin and mineral rich lentil soup.

#10 Got Milk?

Be sure to include calcium and Vitamin D in your diet. While this could mean a glass of milk, there are lots of other non-dairy options.

FOODS: Have some asparagus, broccoli, some beet greens, or any other calcium-rich veggies.