Ali asked: I suffer badly with PMS. Are there any alterations I can make to my diet to help reduce the symptoms?

Answer…

PMS can be relieved very effectively by making some small changes to the diet. PMS is usually due to an imbalance in hormone production.

Consumption of refined sugar (in the form of confectionery, biscuits, cordials and sugary drinks, cereals, cereal bars, processed foods and chocolate) can significantly unbalance your hormones so cutting these foods out of your diet as much as possible (with the odd treat at weekends) has shown in clinical practice to greatly improve the symptoms of PMS. Try it for one month.

Also Magnesium and Vitamin B6 tend to work together to help relieve PMS.  Magnesium is natures tranquiliser and can help alleviate the cramping associated with PMS. Supplement with 300mg-500mg Magnesium per day. Dark green leafy vegetables and brazil nuts are rich in magnesium.  

The pains associated with PMS are a result of inflammation so you could also take a fish oil (omega 3) supplement which encourages the production of anti-inflammatory compounds in the body or you could use one tablespoon of cold pressed flaxseed oil every day over salads, in mash/soups etc.  Make sure you drink two litres of water every day to help alleviate any bloating from water retention as a result of PMS.  

Gwen Warren is a Nutritional Consultant and member of the British Association of Applied Nutrition and Nutritional Therapy.  Gwen is also a corporate Health Promotion Consultant for Bupa and experienced lecturer.

Ask Gwen about: Nutrition, Nutritional Therapy, Sports Nutrition, Healthy Eating, Digestive Problems, Menopausal Symptoms & PMS, Chronic Fatigue.

Got a fitness, nutrition or weight loss question? Ask it here!

We all know we need to be eating our 5 portions of fruit and veg a day, but how many of us really do?  And even for those of us that are, how can we be sure that our nutrition is varied enough?

Ask any nutritionist and they will tell you that when it comes to optimum nutrition… colour is king.  The more varied the colour in your diet, the greater your vitamin, phytochemical and nutrient intake. 

With this in mind, there is a simple system to ensure you are getting enough colour in your diet…

Introducing the traffic light system!

• Eat one or two portions of RED fruit / veg a day
• Eat one or two portions of AMBER fruit /veg a day
• Eat one or two portions of GREEN fruit / veg a day

The REDS- beetroot, cherries, cranberries, pomegranate, radishes, raspberries, red apples, red grapes, red onion, red peppers, rhubarb, strawberries, tomatoes, watermelon.

The AMBERS- apricots, bananas, carrots, grapefruit, mango, nectarines, oranges, papaya, peaches, pineapple, satsumas, sweet corn, sweet potato, tangerines, pumpkins,  yellow peppers.

The GREENS- apples, asparagus, broccoli, celery, courgettes, green peppers, honeydew melon, kiwi fruit, leafy greens, limes, olives, passion fruit, pears, peas,  spinach, sprouts.

And to really boost your nutrient intake try to add a portion of…

The PURPLES & BLUES - blackberries, blueberries, blackcurrants, dates, egg plant, figs, plums, prunes, purple cabbage, purple sprouting.

Making sure you eat it…

How many times have you seen your beautiful, full fruit bowl wither and die before your eyes?  Too many!  Why? Because fruit and veg just hasn’t got that “EAT ME NOW!” factor like chocolate or biscuits.  If you are going to get that fruit into you diet you need to adopt the right mindset.

Don’t think “I’ll have a piece of fruit when I’m peckish”, it just won’t happen.  You need to think “by the end of today I need to have eaten my traffic light!”.  Challenge yourself to eat better, plan your meals and make sure you have access to it. 

Liam – everythingZing.com