Premenstrual SyndromeWhat is it?

Premenstrual syndrome (PMS) or premenstrual tension (PMT) is characterised by the suffering of a variety of symptoms, a week or fortnight prior to menstruation with the relief of the symptoms at the start of menstruation. The symptoms vary from woman to woman and a woman may suffer from any combination of symptoms.



The primary cause of PMS is natural fluctuating hormone changes. Other possible causes may include poor diet and vitamin or mineral deficiencies.


  • Cramp pains
  • Reduced pain threshold during these periods
  • Lower back pain
  • Headaches
  • Nervous tension
  • Anxiety
  • Mood swings
  • Irritability
  • Increase appetite
  • Sweet cravings
  • Headache
  • Fatigue
  • Dizziness
  • Fainting
  • Heart pounding
  • Depression
  • Crying
  • Forgetfulness
  • Confusion
  • Insomnia
  • Fluid retention
  • Weight gain
  • Swelling of extremities
  • Breast tenderness
  • Abdominal bloating
  • Decreased energy levels
  • Altered sex drive

Dietary & Lifestyle Advice

  • Avoid refined and processed foods such as sugars, soft drinks, cakes and sweets at least 4 days prior to onset of menstruation
  • Avoid alcohol, tea, coffee, chocolate and tobacco
  • Reduce salt intake by using reduced salt products, limiting processed meats and processed packet foods such as chips
  • Eat around 3 fish meals per week, especially oily fish such as salmon, tuna and mackerel
  • Snack on unsalted, raw nuts and seeds (but they are quite high in fat so limit it to just a handful a day)
  • Limit the intake of animal fats
  • Increase consumption of green leafy vegetables

Recommended Supplements

  • Essential oils geranium, fennel and clary sage
  • Ethical Nutrients PMS Support
  • Green Medicine Company Clear PMS
  • Floradix (if vegetarian or have a tendency for iron deficiency)
  • Blackmores For Women PMT
  • Australian Bush Flower Essence – Woman Essence
  • Schuelsser Tissue Salts – Water Eliminator NatSulph
  • Blackmores Vitex Agnus-Castus
 **Please note these are general recommendations only, and are not intended to replace the advice of your doctor, health practitioner or pharmacist. We highly recommend that you contact your preferred medical practitioner for further testing if symptoms persist
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