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Ten Tips 

  • Keep a chart of your symptoms for two or three months. (You can print one from the NAPS website). List your worst symptoms e.g. depression (D), irritability (I), breast tenderness (B) and make a note of when these occur as well as when your period starts.

  • Super Starchy Snacks. Try and eat a starch-based snack or light meal every three hours e.g. a crispbread, cracker, bowl of cereal or sandwich. This acts to maintain blood glucose levels and is thought to aid in the production of serotonin, the "feelgood" chemical in the brain.

  • Cut down on caffeine, salt, sugar and alcohol. Caffeine, for example, can hinder the body's ability to absorb vitamins and minerals and reducing your intake may help alleviate breast pain if this is one of your main symptoms.
  • Eat at least 5 portions of fruit and vegetables per day. These contain vitamins and minerals many of which are significant in combating PMS e.g. Vitamin B6 and magnesium.
  • Take some Exercise. It doesn't have to be a hard workout at the gym. Brisk walking, cycling, even digging the garden can relieve tension, help you sleep, regulate the appetite and increase feelings of well-being.
  • Plan ahead. You know when you are likely to be premenstrual so try and arrange important appointments for the fortnight after your period when you will be more able to cope with a busy schedule.
  • Experiment with relaxation techniques. Aromatherapy, reflexology and yoga are not clinically proven to help PMS but are an excellent way of de-stressing and taking some time out for yourself.
  • It's good to talk. Talk to your family and friends, often on the receiving end of your PMS! Make them aware that it is difficult for you at certain times of the month so that they can help you. If you are feeling really bad call NAPS Helpline on 01732 760012.
  • Keep Informed. NAPS publishes a comprehensive booklet on PMS (see website for details). E-mail NAPS and we will send a copy of our clinical guidelines to your GP.
  • If all else fails go to your GP with your completed chart and (s)he will be able to prescribe from a range of treatments identified in our clinical guidelines
We are grateful to the National Association for Pre-Menstrual Syndrome for their help in compiling this section.