Staying active is equally important. Why? In part because regular physical activity is the one thing that helps women release endorphins, the feel-good brain chemical that helps to diminish bad moods and brightens days that seem hopeless. Taking a run or a bike ride, working out at the gym, or even walking around the block, can elevate mood and direct attention away from symptoms.

Some women need additional help alleviating PMS or menstrual-related symptoms. The following supplements have proven helpful to many:

1. Calcium (1000 mg daily) with 400-600mg of magnesium. Can help reduce moodiness, bloating or water retention, food cravings, muscle pain/cramping, and sleeplessness. Several studies have shown that this treatment works for PMS and additionally helps strengthen bones.
   
   
2. Gamma linolenic acid (GLA), 200mg daily. This excellent supplement helps to support the breasts by reducing swelling, and also helps mood, and the skin, hair and nails.
   
   
3. Essential fatty acids (Omega 3 fatty acids), 1-2 tbsp ground flaxseed meal or mixed fatty acids daily. Omega 3 fatty acids help with menstrual cramps, bloating, water retention, breast tenderness, and brain function. EFAs also inhibit the over-production of estrogen.
   
   
4. Vitamin E (natural), 400 - 800 IU daily. Besides being a wonderful antioxidant, vitamin E helps to relieve sore breasts and controls the production of prostaglandins (hormone-like substances).
   
   
5. Chaste tree, 200-250mg daily of standardized extract. This helps with painful periods and premenstrual cramping.
   
   
6. B-complex vitamins. High potency B-100 taken daily in the morning is one of the best supplements for supporting brain function, mood, energy, and immunity.