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| stools regular as constipation will add to pelvic congestion, bloating and cramps. Avoid refined sugars and carbohydrates as they lead to reactive low blood sugar and promote cravings for sweets. If you have water retention as part of your PMS picture, avoid excessive salt use; processed, refined foods are often high in sodium. See the Antiestrogenic Diet, page 77. |
| Exercise |
| Regular exercise such as walking, swimming, dancing, aerobics or biking for 20 to 60 minutes a day can greatly reduce the severity of PMS. Meditative exercise, such as tai chi or yoga, can also be beneficial in relieving stress, tension and anxiety. |
| Supplements |
| Evening primrose, borage or flaxseed oil, 1,000 to 3,000 mg daily. |
| Vitamin B6, 100 to 300 mg daily. |
| Vitamin E, 400 to 800 IU daily. |
| Magnesium glycinate, 500 to 1,000 mg daily. |
| Herbal Treatments |
| The use of herbs in PMS should again focus on relieving the liver of its toxic load and regulating hormones. Some relief from symptoms may also be obtained. |
| Herbs useful for the liver include milk thistle, dandelion root, burdock, turmeric, celandine and artichoke. Herbs which help relieve the congestion in the pelvic area and fluid retention include dandelion leaf, horsetail and parsley. |
| Herbs to help with nervous tension include pas- |
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