Dietary and lifestyle guidelines that may assist in the management of PMT
- A diet high in fresh fruit and vegetables
- Essential fatty acids (fish, tuna, salmon, sardines) and lean protein sources are essential
- Minimise intake of alcohol
- Eliminate foods that increase oestrogen levels in the body and the liver’s ability to metabolise it. These include non-organic poultry, dairy, red meat, sugar, white flour and refined foods, methylxanthines (coffee, tea, chocolate, colas)
- Cruciferous vegetables (broccoli, cabbage, cauliflower etc.) is important for the detoxification of hormones
- If possible eat organic foods such as beets, carrots, yams, garlic, dark leafy greens, lemons and apples
- Fibre facilitates the excretion of metabolised hormones and toxins
- Minimise refined foods, as they deplete the body of magnesium and other essential nutrients, which are needed for normal hormone production
- Correct nutritional deficiencies by supplementation (health professional)
- Exercise and dietary restrictions (e.g. avoid salt, caffeine, alcohol, chocolate) are attempted first, as improvement may result. Stress reduction may also result in relief of symptoms
- Reduce exposure to internal and external toxins (using a blood type diet) in conjunction with digestive repair and liver regeneration
- Water intake: 4-6 glasses per day (herbal tea count as water)
- Herbal Teas: rosehip, chamomile, dandelion, green tea, lemon grass, red clover
- Add to your cereal 1-2 tspns linseeds, sunflower and sesame seeds. Ensure bowel functioning, if needed a herbal tonic can assist regularity or 1 dessert spoon of psyllium daily
Avoid or reduce:
- Caffeine and saturated fats (both induce inflammatory prostaglandins that exacerbate symptoms)
- Sugar (increases urinary excretion of magnesium, which is depleted in PMT sufferers)
- Salt (fluid retention)
- Non-organic dairy, meat and poultry (to decrease exogenous hormones and improve magnesium absorption)
- Alcohol