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  |  Eat Right  |  Food and Diet  |  Period drama
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Period drama

by Dr Wynnie Chan
continued from page 1
  • Minerals Minerals such as zinc and magnesium are crucial in the production of serotonin and dopamine, and it is thought that these hormones may also help alleviate PMS-related headaches, backache and tension. Zinc can be found in a variety of foods such as seafood, cereals, whole grains, turkey (dark meat) and most protein-rich foods such as meat and dairy products. Magnesium is found in peanuts, Marmite, sardines and wholemeal bread. You could also take zinc or magnesium in tablet form or get both in a multi-mineral tablet.

  • Evening Primrose Oil Again, there isn’t a lot of scientific evidence to back up claims that Evening Primrose Oil helps reduce PMS symptoms. However, there is plenty of anecdotal evidence to say it works. The oil, which comes from a small yellow flower, contains a polyunsaturated fatty acid called gamma linoleic acid, which has anti-inflammatory properties. As a result, Evening Primrose Oil eases breast tenderness and also blocks the inflammatory prostaglandins that cause menstrual cramps.

  • Drink water If you suffer from bloating in the run up to your period you should avoid fruit juice because it could ferment in your stomach and make the problem worse. Instead, drink lots of water (eight glasses a day if you can manage) to cleanse your system, transport vitamins and minerals around your body and produce digestive enzymes, which help break down and process food.

    • Tests have also shown that caffeine can aggravate PMS symptoms and the more you drink the worse it gets, so be warned. If you drink a lot of tea, coffee or fizzy drinks it might be worth cutting them out or limiting them over your menstrual period to see whether any of your symptoms decrease.

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