Dietary guidelines for PMS

• Diet: A well-balanced diet that is low in fat and high in starchy foods helps the production of a 'chemical messenger' in the brain called serotonin, which, when released, can help lift mood and boost the 'feel-good factor'. To manufacture serotonin, the brain needs certain vitamins and minerals, particularly those derived from wholegrain cereals, fruit and vegetables, and a frequent supply of carbohydrates.
• Breast sensitivity: A hormone-like compound, prostaglandin E1 (PGE1), is believed to be in short supply in PMS sufferers. When PGE1 levels are low, the body may become ultra-sensitive to the changes in hormone levels that occur before a period. This gives rise to such symptoms as breast tenderness. The body's ability to manufacture PGE1 is impaired by excess consumption of alcohol, caffeine and dietary fats.
• Caffeine: Too much caffeine can hinder the absorption of vitamins and minerals, so try not to drink more than five cups/glasses of tea, coffee and cola a day. Substitute with diet carbonated drinks, herbal teas, decaffeinated tea and coffee, and water.
• Alcohol: For women, the recommended maximum weekly alcohol intake is 21 units. Experts recommend that PMS sufferers should not exceed 14 units. One unit is: a half-pint of lager or beer, one small glass of wine or one measure of spirits. Alcohol can suddenly lower the blood sugar level, and affect sleep and tension.

Source: Dietary Guidelines for PMS.