Hello,

PMS is a persistent problem for many women, but diet can help.  Listed below are my tips to relieve PMS and hopefully there is something here to help you.

Adapt a hormone balancing diet by following the guidance below.

·         Eat plenty of fruit and vegetables (5-7 portions a day if possible) and wholegrain carbohydrates.

·         Try to buy organic food when possible, to minimise pesticides and hormones that may have been used.  Avoid additives, preservatives and chemicals, such as artificial sweeteners.

·         Eat plenty of beans, lentils, chickpeas and soya products.  These contain phytoestrogens which may help balance hormones.

·         Avoid foods and drinks that contain caffeine, particularly if you suffer from breast tenderness.

·         Balance blood sugar levels to maintain energy and avoid mood swings.  This means swapping white, refined carbohydrates for brown, complex carbohydrates, such as wholemeal bread, brown rice and wholewheat pasta and noodles. Avoid anything with sugar in and eat little and often to keep blood glucose levels stable.  This should help minimise cravings.  In research, it has been found that the higher the sugar content in a diet, the more severe PMS symptoms can be.

·         Include essential fatty acids in your diet by eating oily fish (salmon, fresh tuna, mackerel, trout) once to twice a week, and including nuts, seeds and good oils, such as olive oil and walnut oil. Just remember to add them to your food diary!  Reduce saturated fats and dairy products.

·         Drink plenty of water each day.

·         Reduce stress and try to take regular exercise.  Both have a positive effect on PMS.

I hope this helps. 

Vicky