If you suffer from the symptoms of PMS and perimenopause, try a natural approach through good nutrition, vitamins and supplements, plus exercise to relieve the negative symptoms of PMS and perimenopause.

Flaxseed Oil
High in lignans, a natural hormone-balancing substance, flaxseed oil is as effective as hormone replacement therapy in lessening hot flashes and sweating. It's also good for depression and fatigue.
— Recommended dosage: 1 to 2 tbsp. a day. An alternative is to buy ground up flaxseed, and sprinkle it on top of your food (such as oatmeal and popcorn).

Evening Primrose Oil
Helps in relieving breast tenderness, mood swings, anxiety, irritability, headaches and water retention.
— Recommended dosage: Two weeks prior to the start of your period, take 1,000 mg a day - half in the morning, half at night - after food.

Multi-vitamins and Magnesium
Having sufficient amounts of the essential multivitamins listed below, along with magnesium, will help to relieve mood swings, insomnia, anxiety, tissue dryness, and water-retention.
Recommended to start with:
— Vitamin B complex, 50 - 100 mg a day
— Vitamin C, 1000 mg three times a day
— Vitamin E, 400 - 1200 iu a day
— Magnesium, 500 - 1000 mg before bed

Helps to lower estrogen (too much is as bad as too little) and increase progesterone levels. Also helps to build strong bones and improve your immune system.
— Recommended dosage: 15 - 50 mg a day

Natural Progesterone Cream
This can help in relieving fuzzy thinking, fatigue and fat gain. Rub on your throat, the fleshy areas of the inner arms, and in the palms of your hand.

Work out vigorously for at least 30 minutes a day, five days a week.

Stress amplifies symptoms and causes the body to produce the hormone cortisol. Too much cortisol can cause diabetes and high blood pressure. Stress also zaps the body of essential minerals and vitamins.

Adrenal Refresher
At times of high stress, replacing lost minerals and vitamins can help the adrenal glands produce less stress hormones.
— Recommended: B complex vitamins, Vitamin C, Adrenal Gland Extract, green and yellow vegetables and sea vegetables.

Soy Phytoestrogens
Soy can help in diminishing the intensity of hot flashes and night sweats. Consume moderate amounts of soy isoflavone supplements.

Natural Hormone Therapy
Visit your local compounding pharmacist and request to have a saliva test done. The results will tell you what your balance of progesterone and testosterone is, and what your estrogen/progesterone ratio is.

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