Studies have indicated that PMS may sometimes be caused by imbalances in prostaglandins (potent hormone-like compounds, composed of essential fatty acids, that stimulate the muscles of the uterus); vitamin/mineral imbalances; and/or hormone imbalances.

A natural approach often works well in solving PMS discomfort because it corrects the the causative imbalances rather than just masking the symptoms of the disorder. Many PMS sufferers have found relief by implementing changes in diet (especially to control blood sugar levels), by exercising more and following a carefully designed regimen of nutritional supplements.

A natural approach to treating premenstrual symptoms has worked extremely well for many women and diet is a key factor. Many women with severe PMS eat a diet too high in refined foods and sugar -- therefore, controlling blood sugar levels is an important aspect of diet. There is a physiological cause for the cravings for carbohydrates and sugars that you experience a couple of weeks before your period. After ovulation your cells handle insulin differently and this affects the way your body reacts to sugar in your diet. Chromium deficiency can also cause sugar cravings.

The best way to get rid of sugar cravings, unfortunately, is to get sugar out of your diet. Making sure you never miss a meal and including some vegetable protein in each meal will help keep your blood sugar levels stable, and help you deal with the cravings.

Try to eat 5-6 servings (half cup each) of fresh vegetables daily (especially broccoli, Brussels sprouts, cabbage, winter squash and leafy greens like kale, collards, beet greens and salad greens) -- steamed, raw, stir-fried and in soups, casseroles, pastas, etc. Eat brown rice often, as well as whole grain pastas, breads, cereals and legumes. These foods are, in a sense, fat-burning foods since they burn almost a quarter of their calories before storing them as fat, unlike fatty and sugary foods which burn only about 2% of their calories.

Try to get more of your protein from vegetable sources like soy foods, sprouts, black beans, whole grains, raw nuts and seeds, etc. -- while cutting back on red meat and cheese. Sea food, fish, eggs and low fat yogurt are also good protein sources.

For more information on balancing blood sugar levels, see the online hypoglycemia recommendations.

Include essential fatty acids in your diet every day.

Drink six to eight glasses of pure water every day. Always keep your salt intake low -- not just during your period. Add more fibre to your diet, especially in the two weeks before your period. Caffeine, alcohol and nicotine can make PMS symptoms worse. Try to keep your coffee intake to one cup a day. Take a multivitamin/mineral tablet daily with a meal. As well, take 500mg of vitamin C and 200 I.U. of vitamin E daily, with a meal for six to eight weeks.

A green food powdered supplement that is dissolved in water or diluted juice would be an excellent supplement for you. It would give you a quick green boost (minerals) and, since it is a food-source supplement, it is easily absorbed. Wheat grass, barley grass, sometimes alfalfa, spirulina and chlorella are the main ingredients. They supply an extra boost of vegetable protein, minerals, a wide range of vitamins and chlorophyl (good for your liver). Wakunaga Kyo-Green would be a good one to try (it's not too expensive) but there are others available if you can't find it. Green superfoods are really good fatigue fighters, too -- and can help prevent food cravings when taken between meals.

If you have severe symptoms, try these extra supplements for two to three months (if your PMS doesn't improve, stop taking them): a calcium/magnesium supplement daily and lactobacillus acidophilus with each meal. A calcium/magnesium supplement may prevent cramping during your period.

Daily exercise is important. The best time to exercise to boost circulation and metabolism and to promote deep sleep is in the early morning. Early morning sunlight is also very beneficial. Even your liver depends on a steady supply of oxygen to function well. A walk is ideal. Also try relaxation exercises like yoga and deep breathing exercises.

Your liver helps to keep hormone levels in balance. Please see the online liver recommendations.

Any undetected allergies or food sensitivities could make your PMS symptoms worse. Please see the online allergy recommendations.

It may take several months for natural therapies to reblance your system, but you should notice improvements after a month of diet changes and supplements. If not, I suggest a consultation with a holistic medical doctor such as a naturopath or homeopath.