According to the National Association for Premenstrual Syndrome (NAPS) 97 per cent of women in Britain are affected by PMS.
Diet and lifestyle can significantly benefit health and may make managing PMS symptoms easier. Although there is no evidence that diet can completely eliminate PMS symptoms, many women find that what they eat can have an influence on their symptoms and how they cope with PMS in their day-to-day life.
Nigel Denby's eat to beat PMS Seven Day Plan – feel free to mix and match!
Sample of three meals a day plus a mid-morning and mid-afternoon snacks
Two boiled omega-3 enriched eggs with toast, fruit juice • an apple • tuna, or any oily fish, with salad • small handful of almonds or dried apricots • pork and red pepper stir fry
Porridge made with water, milk or soya milk plus chopped fresh strawberries, or dried apricots, fruit juice • a pear with cheese stick • carrot and coriander soup with one slice of granary bread / toast • pot of natural or soya yoghurt • vegetarian (or high meat content) sausages with a medium baked / microwaved sweet potato and peas
No added sugar muesli with yoghurt and berries, fruit juice • handful of grapes • prawn salad • piece of Edam cheese with one oat cake • asparagus chicken
Toast with peanut butter fruit juice three squares 70 per cent cocoa chocolate • avocado salad with Caesar dressing • a peach • roast fish (any) with mushroom and coriander
Fruit smoothie with milk/soya milk and any fruits of your choice • carrot batons with dip (mayonnaise / houmous) • tomato / tomato & basil soup with crusty granary bread • handful of pistachio nuts • tarragon turkey steaks
Scrambled eggs with smoked salmon or chopped grilled bacon and granary toast • small bag of peanuts • fish fingers or poached eggs and baked beans (reduced sugar) • handful of cherries • vegetarian pasta with courgettes and cream cheese
Energising muesli • pot of natural / sugar-free yoghurt • celery soup • two oat cakes with low fat cream cheese • fresh tuna with garlic
If after making diet and lifestyle changes you still experience severe and persistent PMS symptoms, you should seek advice from an experienced medical expert.
For more information on premenstrual syndrome plus diet and lifestyle advice log on to www.pms.org.uk
The NAPS 7 Day PMS Nutrition Plan has been sponsored by Vitabiotics.