Ugh. You know the feeling: your abdomen feels extended, tight, and swollen. You can’t button or zip your skirt without strain. Sometimes even your hands and your feet feel swollen. Bloating is one of the more dispiriting symptoms of PMS; not only do you feel physically uncomfortable, but your clothes no longer fit.

PMS-related bloating is usually caused by water retention rather than an accumulation of intestinal gas, which may result after eating certain foods and from food allergies or as a result of swallowing excess air. But why do so many women feel bloated in the two weeks or so before their period? Experts believe it may have to do with the hormone aldosterone, which helps regulate the body's electrolyte balance.

Electrolytes, or salts as they are sometimes called, are minerals such as sodium, potassium, magnesium, and chloride that the body and heart to work properly. The kidneys control amount of electrolytes in the body, and aldosterone regulates the kidneys excrete these minerals.

During the second half of the menstrual cycle, after ovulation, aldosterone levels normally increase. This is also the time estrogen levels are high. Estrogen intensifies the effects of This combination of high aldosterone and high estrogen fluid retention, which then leads to bloating.

Stress also increases aldosterone levels: when the stressed, the adrenal glands produce high levels of the stress cortisone, hydrocortisone, and aldosterone.

Calcium and magnesium supplements have been shown reduce bloating and fluid retention, as have diuretics. However, diuretics also eliminate potassium in the body, which can health problems.

Here are a few tips to help reduce bloating:

• Eat smaller, more frequent meals.

• Drink plenty of water.

• Reduce salt in your diet.

• Avoid foods that produce excess gas, such as beans, broccoli, peas, apricots, and bananas.

• Avoid dairy products if you are lactose intolerant.

• Try taking over-the-counter medications, such as Midol.