Almost every woman suffers with premenstrual syndrome at one time or another. The symptoms are familiar: mood swings, cramping and bloating, trouble sleeping. Fortunately, alternative therapies and dietary changes are now providing many women with relief. Reducing salt, alcohol and caffeine for a few days before your period should help with the bloating and mood swings. Some women have been helped by limiting sugar during this week as well. Be sure to get plenty of vitamin B 6, which can be found in green leafy vegetables, nuts, fish, poultry and potatoes. Vitamin E has also been found to have a positive effect on premenstrual symptoms. Research has shown that the consumption of fat increases estrogen levels, so reducing the amount of fat that you consume will help normalize estrogen levels and ease premenstrual syndrome. Increasing your intake of whole grains and fibers will help your body to eliminate the excess estrogen in your system. Combine the two and you have a powerful weapon against cramps and bloating. Calcium has also shown significant results when used to treat premenstrual symptoms. Taken with manganese and vitamin D, calcium aided in concentration, reduced cramping, bloating and mood swings. You can get plenty of dietary calcium in green leafy vegetables and legumes. Evening primrose oil has also been used to treat premenstrual syndrome. It is rich in omega 6 fatty acids that seem to act as an anti inflammatory in the body, helping relieve cramps. These fatty acids are found in salmon, mackerel and tuna as well as safflower, sunflower and grapeseed oil. Before turning to prescription or over the counter medications for premenstrual syndrome, try making some dietary changes. You may get to feel better quickly, without resorting to popping pills!