According to the Mayo Clinic, three out of four menstruating women will experience premenstrual syndrome, or PMS, during their lifetime. The symptoms of PMS include bloating, irritability, depression, food cravings and breast tenderness. You may be able to treat PMS naturally with herbs, vitamins and lifestyle changes. Talk to your doctor if the mood swings and depression of PMS are severe enough to affect your ability to function; you may be suffering from a more serious condition known as premenstrual dysphoric disorder, or PMDD.
Diet
Eat a diet rich in fruits, vegetables and whole grains, and try to eat several smaller meals over the course of the day, instead of one or two big meals, to reduce bloating. Reducing the amount of salt in your diet will also help relieve bloating. Drink plenty of water every day, and reduce or eliminate your intake of caffeine and alcohol.
Lifestyle
Stress can worsen both the mental and physical symptoms of PMS and can also make you feel anxious or irritable all month long. Get at least eight hours of sleep every night, and consider yoga, massage or meditation to relieve stress during the day. Identify the major stressors in your life and try to find ways to eliminate them or to deal with them effectively.
Vitamins
The Mayo Clinic recommends a daily intake of 1200 mg of calcium to help battle the symptoms of PMS. Dark green vegetables like kale and broccoli are good sources of calcium, as are dairy products. Supplemental calcium comes in tablet or chewable forms. Magnesium can help reduce bloating and breast tenderness, and vitamins E and B6 may also help PMS.
Evening Primrose Oil
Many woman take evening primrose oil to treat some symptoms of PMS, including mood swings and bloating. According to the University of Maryland Medical Center, doctors in the United Kingdom and other parts of Europe regularly prescribe evening primrose oil to alleviate breast pain. Evening primrose oil is generally considered safe, although it may interact poorly with some other medications and may also lower the seizure threshold for people with epilepsy. Talk to your doctor before taking evening primrose oil.
Other Herbs
Traditionally, herbs like raspberry leaf, black cohosh, ginger, chasteberry and dandelion root are brewed into a tea to relieve the physical and psychological symptoms of PMS. No scientific studies exist to prove or disprove their effectiveness, but many woman swear by these herbal treatments. Before taking any herbs, remember that just because something is natural doesn't mean that it is safe. A trained herbalist or naturopath can help you determine which herbs may help treat your PMS.
