When PMS hits in Week 4 of your cycle, do you get hit with intense cravings for a big bag of chocolate M&Ms, a heaping bowl of salt and vinegar potato chips, or a combination of salty and chocolate snacks? New research reveals the reason: Two seperate studies—one from the University of Iowa, the other from the University of California, San Diego—show that chocolate and salt (eaten alone or together) activate pleasure mechanisms in the brain that chase away depression, a common problem women face during their premenstrual week as estrogen and testosterone plunge.
Trying to watch your waistline? Research shows that exercising, shopping, doing your favorite hobbies and spending time with uplifting friends also boost mood-lifting brain chemicals and distract you when cravings hit so you’re less likely to indulge.
If you’ve read my book, 28 Days, or are a longtime fan of the Daily Hormone Horoscope, then you know by now that my favorite tip of all is an easy way to make menstrual cramps less severe or eliminate them altogether: Simply take one to three ibuprofen (such as Advil or Motrin) on the three days leading up to your period (Days 26, 27 and 28 in a 28-day cycle). Studies show that ibuprofen blocks the buildup of prostaglandins—hormone-like chemicals that transmit pain signals to the brain. No prostaglandins=no period pain. All doctors know this, but with the short time we all have in their offices, a very few ever get around to mentioning this little cramp-quashing tip, which is why I repeat it pretty frequently. Now, all that said, this tip is totally useless if you forget to actually take the ibuprofen on the three days before your period. Wait until your period starts and it’s too late—prostaglandins have already built up and you’re stuck with painful cramps. Luckily, there’s an easy way to remind yourself to take the pain-busting ibuprofen on the days you need to: 
A report in the Archives of Internal Medicine that analyzed over 10 years worth of data shows that a daily intake of 1,200 mg. of calcium and 400 IU vitamin D (the equivalent of about four servings of skim or low-fat milk, fortified orange juice or low-fat yogurt) can reduce your risk of developing PMS symptoms—such as food cravings, mood swings and bloating—by 40%. The reason? “These two nutrients may vary during the menstrual cycle along with estrogen and progesterone,” theorizes lead author Elizabeth R Bertone-Johnson, Sc.D. So adding them to your diet may help balance things out.
In a recent study, PMS sufferers who popped 40 mg. of this herb daily during the second half of their cycle had 20% less breast tenderness, bloating, irritability and other premenstrual woes, reports The Journal of Alternative and Complementary Medicine. Credit goes to flavonoids in Ginkgo biloba that reduce inflammation, improve blood flow and reduce the stress hormone cortisol.
Are you a smoker who’s bothered by premenstrual backaches, bloating, breast tenderness or acne? Believe it or not, your plunging hormones may be less to blame than your cigarettes. A recent analysis of the famed Nurses’ Health Study reveals that smoking makes women more than twice as likely to develop moderate to severe premenstrual syndrome. The link? Smoking 
Bothered by premenstrual bloat that adds inches to your waistline and makes your breasts tender? Blame goes to progesterone, a hormone that triggers water retention during the second half of your monthly cycle. To beat it, try munching celery, watermelon, eggplant, fennel, asparagus or parsley or drinking dandelion tea. All are natural diuretics that help rid your body of excess fluid by encouraging your kidneys to release salt and water.
Women bothered by premenstrual moodiness and anxiety felt cheerier, more relaxed, mentally sharper and more alert after taking a daily 30-minute afternoon nap during the week before their period than women who 
