Two or three generations ago women began to menstruate at about 15 or 16.

Today puberty begins at age 12 or 13. Menstruation begins when body estrogen reaches certain levels. Today there are many factors present which are prematurely increasing the body's estrogen supply, including; a high fat diet, hormone injected meats and dairy products, plastics, pesticides and synthetic hormone drugs. Nearly 40 percent of the pesticides used in commercial agriculture are suspected hormone disruptors.

The dramatic rise in breast cancer is consistent with the accumulation of pesticide residues in the environment. About 20 years ago both Israel's breast cancer rates and contamination levels of organo-chlorine pesticides were among the highest in the world. An aggressive phase-out of these pesticides has led to a sharp reduction in contamination levels, followed by a dramatic drop in breast cancer death rates.

It is estimated that a whopping 90 percent of all women experience some degree of PMS. The hormonal shift in estrogen/progesterone ratios during the menstrual cycle is the major factor involved in PMS. The various symptoms women experience such as emotional ups and downs, headaches, depression, and weight gain are usually caused by an insufficient production of progesterone, -- due to stress and poor diet, -- to balance the increased estrogen being produced. Treatment with natural progesterone given ten days before menses has been found to be very successful. It is important that a natural source of progesterone such as chasteberry or wild yam cream be used as synthetic progestins have a long list of side effects.

A healthy diet and exercise are the keys to maintaining good hormonal balance.

Start by cutting back on fatty, hormone containing meat and dairy products, substituting with more fish. If chicken is desired purchase free-range and organic which is free of harmful chemicals. Hormone disruptors accumulate in body fat. This is why a high fat diet is a major risk factor in long term exposure to them and why it may lead to increased risk for hormone- driven cancers.

It is also important to keep your diet low in salt, sugar and caffeine.

Caffeine depletes your liver and lowers B vitamins levels, contributing to anxiety, mood swings and instability.

Include plenty of sea greens such as kelp to enhance your thyroid and balance estrogen levels. Also include plenty of essential fatty acids in your diet to balance prostaglandins. Prostaglandins are vital hormone-type compounds that regulate our body functions. Foods like ocean fish and olive oil and herbs like evening primrose normalise prostaglandins. An imbalance of prostaglandins can also lead to other conditions such as arthritis, eczema, high blood pressure and cholesterol.

In Traditional Chinese Medicine (TCM) PMS is considered a blood stagnation problem. It is advised to avoid cold drinks, consuming only room temperature liquid and to avoid the use of tampons, which can drain a woman's energy.

According to TCM the menstrual cycle should parallel the cycle of the moon. If you are less than 21 days, it is because you have too much heat in your system. If your periods are very stretched out, 33 to 35 days, then it is said that your system is too cold. Acupuncture and herbs are given to correct these conditions.

Here are some supplements that have proven beneficial in the treatment of PMS.

Chasteberry (Vitex). This herb is becoming widely used to address hormonal imbalances in women. Recent findings confirm that chasteberry helps restorea normal estrogen-to-progesterone balance. It is indicated for PMS, menopause and may be used to aid the body in regaining a natural balance after the use of birth control pills.

Evening Primrose Oil. Normalises prostaglandins by balancing your body's essential fatty acid supply.

Dandelion or Milk Thistle. Help the liver to do its job. In this world of polluted food, water and air the liver can use all the help it can get.

Calcium and Magnesium. A lack of calcium and magnesium can cause back pain, cramping and anxiety.

B Complex Vitamins. Boost adrenal function for better hormonal balance and help the body cope with stress.

You can e-mail Alternative Health at natureschi(at)northrock.bm