Health. Nature. Life. Clinically Proven Nutrients for Nutritional PMS Support Dietary Supplement 14 Day Cycle PMS Action Plan Women enduring Premenstrual Syndrome (PMS) suffer symptoms of mood swings, depression, irritability, fatigue, weight gain, insomnia, cramps, headaches and food cravings. Many women suffer multiple symptoms. Health professionals agree that healthy lifestyle strategies can effectively help manage and reduce PMS symptoms. Dietary Take Futurebiotics PMSHarmony and a comprehensive multi-vitamin, and eat a well balanced diet, including fruits, vegetables, whole grains and lean protein. Recent studies indicate that a diet rich in calcium and Vitamin D - available in low-fat dairy and fortified orange juice - appears to help women reduce the risk of PMS symptoms. Limit salt as it contributes to fluid retention and bloating. Limit caffeine as it contributes to breast tenderness and increased headaches. Physical Activity Exercise is a great way to fight food cravings, reduce stress and increase a positive attitude. Aim for at least 30 minutes of daily aerobic exercise, especially the days preceeding menstruation. Include outdoor activities. Vitamin D from sunshine has been shown to be beneficial and plays a major role in the body's hormone system. Complementary Therapies Get sufficient sleep and rest which helps reduce fatigue and irritability. Taking control allows you to be positive, not negative. A change in your attitude and how you respond during PMS can work wonders. Deep breathing and visualization exercises will help. Do's and Don'ts Utilize stretching techniques to release tension. Gently roll your head from side to side and rotate your shoulders. PMS is often genetic. Know your family's health history and speak with family members to see what therapies work best for them. Measure Your Progress Be aware of contributing factors. Don't be afraid to take a break, ask for help, focus on eating right, exercise and make use of other coping therapies. Enlist the help of your health professional and support team in your plan and progress. PMSHarmony - taking inspiration from Nature This 100% vegetarian product has an aromatic botanical essence added, along with natural whole plant co-factors including Black Cohosh root, Chasteberry fruit and Dong Quai. Glass packaging extends natural freshness and helps maintain potency. BioResponse DIM - Patented, enhanced bioavailability and clinically proven to help balance hormones. Chasteberry extract - Clinically shown to help reduce PMS symptoms. Natural "PMS support" herbs and select nutrients including Calcium. Clinical research has shown that the ingredients in PMSHarmony, including BioResponse DIM, Calcium, Magnesium, Vitamin D and Chasteberry extract help decrease many of the symptoms associated with PMS and help balance hormones. BioResponse DIM is a naturally-occurring indole found in cruciferous vegetables. Clinical research has shown it helps support healthy estrogen metabolism by increasing production of 'good' estrogen metabolites, such as 2-hydroxy estrone, while reducing harmful metabolites, such as 16 alpha-hydroxy estrone. Patented BioResponse DIM utilizes solubility-enhancing micro encapsulation technology that encases small particles of Diindolylmethane within a water-soluble matrix that increases bioavailability. PMSHarmony contains Chasteberry extract, standardized for 0.5% agnusides. Research has shown that Chasteberry extract helps increase production of luteinizing hormone (LH), which indirectly increases progesterone production. It helps regulate the menstrual cycle and helps reduce PMS symptoms, including breast tenderness, irritability, mood swings and cramping. PMSHarmony is further enhanced with select nutrients like Calcium and Magnesium, and botanical ingredients, including Asparagus officinalis, that may provide relief from PMS symptoms. Whole, unextracted Chasteberry, Dong Quai and Black Cohosh root are included and provide all t