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The premenstrual syndrome – PMS or – is something that affects millions of women just before and during the menstrual cycle. Depression, mood swings, bloating, cramping and breast swelling are some of the symptoms experienced by women during this period. Here are some tips on how to reduce these features unpleasant.

Symptoms and causes of PMS

PMS symptoms usually begin about one week before the first day of the period of a woman. These include:

* The Strain
Cramps
* Diarrhea
* Irritability
* Depression
* Bloating, breast pain
* Back pain
* Headaches
* Lethargy
* Acne
* Swelling of feet or ankles

Many of these side effects are caused by hormones secreted during menstruation, especially during the second half. Sometimes, food, even a woman can influence the severity of these side effects, and can sometimes be the only cause of some symptoms.

How to relieve symptoms of PMS

There are some things you may, of course, to reduce these unpleasant side effects. Change your diet and application of vitamins and supplements can help. Here are some tips:

Reduce sugar intake
Refined carbohydrates and simple sugar makes the sugar level blood to peak at the origin of higher levels of insulin. This can lead to low energy levels immediately after the sugar rush, followed by increased thirst for sweets.

Reduce your intake of saturated fat
Excess dietary fat may increase levels of estrogen in the body, which can cause an imbalance of hormone levels. Incorrectly hormone levels balanced can be a major cause of mood swings, irritability and depression.

Reduce salt and caffeine
Caffeine can affect a woman's mood, and may also have an effect on breast tenderness. Too much salt in the diet can lead to a swelling of the hands and feet, which are possible symptoms of premenstrual syndrome.

Supplements, vitamins and minerals
Some supplements, vitamins and minerals can regulate hormone levels of a woman, which can relieve many symptoms PMS. Certain nutrients can help the liver process hormones more effectively, while some fatty acids can be used to balance estrogen and progesterone.

PMS is not a pleasant experience. Just changing your diet and application supplements and vitamins can make a big difference.

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