Of all the different dietary changes, this is the most crucial one for eliminating PMS. The higher the sugar content of the diet, the more severe the pre-menstrual symptoms, so sugar should be eliminated completely. In addition, eating little and often is important to keep blood sugar levels even and stop adrenaline being released. Adrenaline blocks the uptake of progesterone in the second half of the cycle.
Alcohol should be eliminated or drastically reduced to give the liver a rest so that it can detoxify and excrete old hormones efficiently and also help with blood sugar fluctuations.
If breast tenderness is the main pre-menstrual symptom, caffeine in any foods or drinks should be avoided. The active ingredients in caffeine are called methylxanthines and they have been proven to increase problems with painful, lumpy and tender breasts.
Period pains are caused by substances called prostaglandins. Many prostaglandins are healthy; however, some increase your body’s sensitivity to pain, can cause your muscles to spasm and also create inflammation. What you eat during the month can decrease or increase the levels of these “bad” prostaglandins. Increasing the amount of Omega 3 fatty acids in your diet and in supplement form help your body to produce good, anti-inflammatory prostaglandins instead.
Classed as 'nature's tranquilliser,' magnesium is vital in managing symptoms that relate emotional states such as anxiety, tension and irritability, as well as menstrual migraines. Women with PMS have been found to have lower levels of red blood cell magnesium than women who don't suffer symptoms. Food sources include dark green leafy vegetables, pumpkin, sesame seeds, nuts, figs, apricots, garlic and prawns. Supplementation of magnesium can also be extremely useful in alleviating symptoms, especially when taken alongside vitamin B6.