THE ANTI-PMS DIET — GOLDEN RULES
There are a few golden rules to follow and if you observe them six days a week, you will be able to enjoy the occasional indiscretion with impunity and a clear conscience.
GOLDEN RULES |
GOOD EFFECTS |
Avoid refined carbohydrates, soft drinks and refined sugars. Get your sugar from fresh fruits. |
Aids weight control, stabilises blood sugar levels. |
Reduce saturated fats e.g., fatty meats, preserved meats or fried foods, processed and takeaway meals. |
Aids weight control, reduces hormonal imbalances, reduces cancer, reduces inflammation and pain. |
Reduce salt, caffeine, chocolate and alcohol. |
Reduces fluid retention, headaches and breast pain. |
Increase foods high in magnesium and iron e.g., whole grains, green leafy vegetables, spinach, cereals, legumes, liver. |
Reduces headaches and increases energy levels. |
Eat more frequent meals containing first class protein, e.g., eggs, low fat dairy products, fish, seafoods, lean meat. An excellent source of first class protein and fibre is obtained by combining three of the following at one meal — grains, nuts, seeds, legumes. |
Stabilises blood sugar level, prevents sugar and junk food binges, increases energy levels. |
CAN LIFESTYLE CHANGES HELP PMS?
A reasonably healthy lifestyle is a must if you are serious about beating PMS. Let's check out the benefits of some good habits.
LIFESTYLE |
BENEFITS |
A regular exercise programme, with some aerobic exercise, some muscle building and relaxing exercise. |
Reduces muscle spasm and tension, increases brain endorphins which are natural euphorics, improves blood supply to hormonal glands. |
Quit smoking. |
Nicotine constricts blood vessels and reduces the blood supply to ovaries. Giving up smoking will increase the hormone output, (especially oestrogen) from your ovaries. |
Increase water intake to 2 to 4 litres daily. |
Aids weight control and reduces headaches, skin problems and breast pain. Increases energy levels. |
Reduce alcohol intake during the two pre-menstrual weeks. |
Avoids embarrassing moments. There is a reduced tolerance to alcohol pre-menstrually with higher blood alcohol levels being attained quickly. |
The tools of a healthy diet, lifestyle and nutritional supplements will provide relief for the vast majority of women with mild to moderate PMS. Patience and persistence are vital as with most types of nutritional medicine, there is a time lapse of six to eight weeks before major improvements are attained.
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