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A diet rich in key nutrients may help alleviate the monthly misery that effects up to 97 per cent of women

Depression, mood swings, poor sleep, spots, bloating, food cravings – these are just a handful of the 150 symptoms associated with pre-menstrual syndrome (PMS). And if you are female and between puberty and menopause, chances are you will be all too familiar with them.
It’s thought that up to 97 per cent of women regularly experience PMS.

Symptoms occur some time in the second half of your menstrual cycle, and are generally resolved by the end of your period. The fact that PMS tends to occur at the same time each month leads many experts to believe that it may be due to the interaction between fluctuating levels of the hormones oestrogen and progesterone, which are released following ovulation, and neutransmitters in the brain.

But while there remains no definitive explanation of the cause of PMS – and no clear reason why some women are affected much more severely than others – it is thought that diet may play a role. That’s why the National Association for Premenstrual Syndrome has enlisted simple diet and lifestyle guidelines that may help to alleviate the symptoms.

• Eat more complex carbohydrates and wholegrains.
• Avoid or limit caffeine which can increase tension and irritability.
• Cut back on salty foods to help prevent bloating.
• Eat small, such as wholemeal pitta bread, rye crispbread, or raw vegetables – and try not to leave more than four hours between meals.
• Choose low-fat foods to help maintain a healthy weight.
• Take regular exercise.

Many sufferers also swear by ‘natural’ remedies. Among the most popular are:

Agnus castus (chasteberry). In 2001, trials concluded that this herbal remedy was ‘an effective and well-tolerated treatment for the relief of symptoms of PMS, with more than half the women taking it noticing an inprovement.

Vitamin B6. This is said to help with fluid retention, irritability and feelings of tiredness, as the vitamin is necessary for the synthesis of serotonin, low levels of which are linked to depression. However, there is little hard evidence to support taking a supplement of vitamin B6, and high doses can be dangerous. A safer bet is to eat foods rich in B6, including lean meats, fish, wholegrain cereals, unsalted peanuts, potatoes, green cabbage, peas and bananas.

Vitamin E. Another vitamin that has performed well in PMS trials; studies have found that taking a daily 400IU supplement can help relieve symptoms. Good food sources of vitamin E include avocados, nuts, seeds, wheatgerm, vegetable oils, wholegrain cereals and breads.
Magnesium. A deficiency of this mineral has been suggested as a possible cause of PMS and trials have reported improvements in mood swings, fluid retention, migraine and anxiety when taking it. The best food sources are nuts and seeds, particularly pumpkin seeds. Or you could try it as a dietary supplement in 200mg tablets of capsules.

Calcium. Scientists have known for decades that calcium levels in the body fall during the week before menstruation. Now more recent research, still at its early stages, indicates that not only can calcium and vitamin D (which helps the body absorb the mineral) alleviate the symptoms of PMS, but they can actually prevent if from developing. Calcium-rich foods include diary products, oil fish, nuts, seeds, tofu and green leafy vegetables. Eggs, margarine, breakfast cereals and sunshine are good sources of vitamin D.

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