Premenstrual syndrome and the symptoms that go along with this condition -- bloating, cramping, mood changes, insomnia, fatigue and headaches -- affect many women.

About 2.5 percent to 5 percent of these women report that symptoms have a significantly negative impact on their lives to the point where work, relationships or home life are jeopardized. Many don't seek medical help but resort to self treatment. If you are one of these people, read further.

The cause of PMS is not fully understood. It is considered by some to be a result of many factors, including biochemical and hormone changes, inflammation and changes in neurotransmitters, such as serotonin, among others. I believe it is most likely a combination of multiple factors that are influenced by overall health.

Conventional therapies for more severe PMS include antidepressants, oral contraceptives, drugs to reduce bloating, and, sometimes, cognitive behavioral therapy.

Alternative therapies, as listed below, serve to reduce inflammatory signaling, promote anti-inflammatory signaling, and balance hormones and possibly neurotransmitters. It is a comprehensive approach that will not only alleviate symptoms associated with PMS but promote overall health.

- Reduce the intake of alcohol, caffeine, salt, sugar, refined carbohydrates and dairy products. These can promote inflammatory signaling in the body.

- Increase the intake of fruits, vegetables, legumes, nuts, seeds, fish, soy and healthy oils, such as fish, flaxseed and olive oils. These can promote anti-inflammatory signaling in the body.

- Begin a mild to moderate exercise program focusing on both aerobic activities and strength training. This should be based on each individual's current level of fitness.

- Take a high quality multivitamin/ multimineral

- Consume a total of 1,000-1,200 miligrams of calcium per day, including supplements and food.

- Consider a combination nutritional/botanical product for PMS. Consult your naturopathic doctor for the most appropriate support.

Try these recommendations for three months. I suspect you may find it very helpful.

Dr. Jeff Roush, N.D., is a naturopatic doctor in Helena. He can be reached at 465-2310 or drjroush@gmail.com.