Premenstrual syndrome, or PMS, is a common ailment of women once a month just before their menstrual period. The mood swings, bloating, breast tenderness and food cravings are all a result of the fluctuation of the hormones estrogen and progesterone in the days before your period. Luckily, there are several options that can help to keep your PMS symptoms at a minimum.

One big help for not only your PMS, but your health in general is being more active. Exercising for just 30 minutes a day, four times a week can help to improve your symptoms during that time of the month. The release of feel-good neurochemicals from exercise are credited with this premenstrual relief.

When Jillian Michaels of NBC's The Biggest Loser and Losing It With Jillian stopped by the set of The Doctors to discuss fitness, she also shared information on the foods that can improve your PMS symptoms. Jillian advises avoiding foods that are estrogenic such as soy and beer, and opt for a diet rich in vitamin D and calcium, such as milk and yogurt. Also, adding complex carbohydrates such as whole grains and vegetables is a smart move because they boost seratonin levels, which are a natural mood enhancer.

Give your family some relief next month. Fit in some regular exercise and make sure to eat smart when you know that your period is coming up; you should see a real improvement in your PMS.