Gillian McKeith's Food Bible (303 page)

Magnesium-rich foods such as green vegetables, nuts, seeds, tofu, and pulses. It may be worth taking a supplement before the symptoms start each month. Magnesium can help to reduce water retention, balance blood sugar, and ease menstrual headaches.

Essential fatty acids, as these are needed for the entire hormonal and nervous systems. Sources include flax, sunflower, pumpkin, and sesame seeds and their cold-pressed oils, nuts, and oily fish such as mackerel, sardines, salmon, trout, and herring.

Foods that contain the B vitamins, needed for hormone and blood-sugar balance. Sources include whole grains such as millet, quinoa, brown rice, and buckwheat, as well as nutritional yeast flakes, which can be sprinkled on food.

Yams, brown rice, sunflower seeds, buckwheat, avocados, legumes—all of which are good sources of vitamin B
₆
, which has been shown to reduce the symptoms of PMS.

Collard greens, which are a good source of calcium. Apart from building bones, calcium helps to reduce PMS symptoms during the luteal phase (the second half) of the menstrual cycle.

Sunflower oil, which is rich in vitamin E. Vitamin E has been shown to be helpful for tender breasts associated with PMS and also for mood swings.

Hemp and pumpkin seeds, which are an excellent source of zinc. Zinc is an important mineral for the conversion of essential fatty acids. It also plays a major role in balancing hormones.

Asparagus, which is an excellent source of potassium and quite low in sodium.
It also has a strong diuretic effect. It may therefore be useful for PMS-related water retention.

Okra for its potent mix of vitamins and minerals, including B
₆
.

AVOID

Alcohol, tea, coffee, chocolate, and carbonated drinks, as these tend to disrupt hormone levels.

Red meat and dairy products, which contain saturated fats that can disrupt hormones and should be cut down for two weeks before and during your period.

Sugar and refined foods to keep blood-sugar levels stable, as this affects mood and energy. Eat small, frequent meals and snacks and do regular, moderate exercise to improve blood-sugar control.