PMS

Chasteberry: This herb can help control hormonal imbalances that cause irritability – try Natural Factors Vitex Chasteberry at health food stores

Soybeans: Boil a handful of soybean pods in lightly salted water for 5 minutes, let cool, then eat the beans inside. Soybeans are rich in phytoestrogens, natural substances that balance hormones.

Evening Primrose Oil: Take two 1,300mg capsules of evening primrose oil each day. EPO is high in an essential fatty acid called gamma-linolenic acid, which can help relieve pain and breast tenderness.

Magnesium: A magnesium-rich diet can cut premenstrual bloating, breast pain and mood swings by 90 percent. The mineral soothes nerves, relaxes muscles and helps cells function optimally, even as hormone levels fluctuate. Take a daily dose of 200mg to 400mg (half in the morning, half at night) during the two weeks before your period

Calcium: A 1,200 mg daily supplement can be an effective PMS-reducer.

Cramps

Fish Oil: Take six grams of fish oil, which is rich in omega-3 fatty acids and thought to have anti-inflammatory effects.

Cramp Bark and Black Haw Herbs: Take one to four drops of both every two to three hours.

Chamomile Tea: Drink up to soothe your monthly pain

Chopped Dill: Sprinkle liberally in dips and dressings.

Between-Period Spotting

Soy Products: Eat two tablespoons of tofu or eight ounces of soy milk daily as a spotting preventive.