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It’s no secret that many women suffer through their monthly periods, experiencing cramps, bloating and lower back pain, to name just a few. But a large number of them—estimated at anywhere from 30 to 90 percent—also endure the symptoms of premenstrual syndrome (PMS). Most women feel some discomfort before their periods. But if you have PMS, you may feel so anxious, depressed, or uncomfortable that you can't cope at home or at work.

What causes PMS?

No one know for sure what causes PMS or why some months are worse than others, but PMS is often linked to the changes in hormone levels that happen during a woman’s menstrual cycle. PMS is not caused by stress or psychological problems, though these may make the symptoms worse.

“We probably don’t get nearly enough magnesium from out diet,” says Dr. Carolyn Dean, who specializes in managing and healing commonly misdiagnosed and chronic conditions such as hormone imbalance, and mood swings. “The Recommended Daily Allowance for magnesium is 350-400 milligrams (mg) per day, but for optimal health you may need twice as much.”

Dean, who serves on the medical advisory board of the Healthy Back Institute, suggests taking magnesium supplements to prevent or ease PMS symptoms, including back pain due to water retention. She recommends magnesium citrate and taurate, as well as spraying on magnesium oil that is absorbed through your skin.

Some researchers have found that calcium levels are lower in women with PMS and that calcium supplementation may reduce the severity of symptoms. One study, for instance, reported that 300 mg of calcium carbonate four times a day significantly reduced bloating, depression, pain and mood swings.

How is PMS diagnosed?

There is no single test to diagnose PMS, but because thyroid disease is common in women of childbearing age, and because some of the symptoms of PMS—such as weight gain—are similar to symptoms of thyroid disease, your doctor may do a thyroid test. This can help rule out a thyroid problem as the cause of your symptoms. Often, a doctor will suggest that you keep a diary to track your symptoms for a few months.

How is PMS usually treated?

Medicines that are commonly prescribed include diuretics to help the body rid itself of extra sodium and fluid, which can ease bloating, weight gain, breast pain, abdominal pain, and back pain. Antidepressants can help with the severe irritability, depression, and anxiety that some women have with PMS. Doctors often prescribe birth control pills to help reduce some PMS symptoms by evening out hormone levels during your cycle.

Experts also suggest making some simple diet and lifestyle changes. These include eating more complex carbohydrates (such as whole grain breads, pasta and cereals), more fiber and protein, and more foods rich in potassium (such as fish, beans, and broccoli). Other things you can do: cut back on sugar and fat; avoid iodi...