Yup, that time comes around once a month and it can be a REAL pain.

Mood swings, period pains, food cravings; us girls are all too familiar with these monthly burdens. In fact 84 per cent of women claim these symptoms affect their day-to-day

life*… NOT cool. Stick two fingers up to PMS with these hacks from nutritional therapist, Claire Barnes.


1 Magnesium, calcium, iron, zinc and iodine are super important around this time, so load up on green leafy veg such as kale and spinach.

2 Dark chocolate is also a great magnesium source, so feed that craving with a few squares of 70 per cent cocoa choc.

The 4 foods you need to boost your vitamin D

3 Eat regularly throughout the day and try to include seven portions of fruit and veg in a rainbow of different colours.

4 Drink plenty of water to flush out toxins, which could actually increase PMS symptoms!


5 Cut down on processed and refined foods such as bread, pasta, cakes and pastries (sorry!). Instead, switch to cooking with fresh whole foods.


6 Try reducing caffeine and other stimulants in the diet, opting instead for herbal teas such as fennel to help reduce period bloat.

Enjoy some down time

7 Relax as much as possible and don’t take on too much. Remember, those who feel they don’t have the time to relax are the ones who really need it!

The 5 health benefits of chocolate!

8 Light exercise around menstruation is beneficial but avoid going too hard as this could make your PMS symptoms worse.

9 Practise mindfulness, yoga and meditation.

10 Soaking in a hot bath with a cup of magnesium salts helps to relieve symptoms, especially any aches.   And breathe…

Sleep it off

11 Regular sleeping patterns throughout the month should help keep your body in balance and improve detoxification. Aim for a set bedtime and ensure you allow yourself seven to eight hours of shut eye every night.

sleep GIF

Soldier on, girl

12 It’s hard sometimes to put on a brave face when your emotions are going crazy. Listen to what your body needs rather than fighting it.

*Survey of 2,000 women by Efamol