• Eat six small meals a day. Eat the normal amount of food
you usually eat but spread it out over the day. Do not go for long
periods without eating.
• You may supplement your diet with evening primrose oil and vitex agnus castus. Research has confirmed that vitex acts on the
hormones. It is used for menstrual problems and infertility as it helps
to balance the progesterone and oestrogen levels, thereby regulating
the menstrual cycle and alleviating pre-menstrual symptoms. Evening
primrose oil, which supplies omega-6 fatty acids, has hormonal
balancing and anti-inflammatory effects.
• Eliminate or reduce caffeine including coffee, tea, colas and
chocolate. If you are a heavy consumer of caffeine, it is best to wean
yourself off gradually.
• Reduce salt intake. Try not to add salt to foods and limit the
intake of processed foods, fast foods, potato chips and other salty
snacks, luncheon meat, bacon, ham, sausages and canned soup.
Excess salt intake may worsen water retention symptoms including
bloating, and swelling of the hands and feet.
• Reduce alcohol consumption. Many women find that alcohol
affects them in more negative ways during the premenstrual period.
• If you have not been exercising, be sure to start slowly. If you
already are exercising, keep it up. Three to five days a week of
aerobic activity (running, walking, biking, swimming, etc.) for 20 to
60 minutes is highly recommended.