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 Foods high in B vitamins (especially B6, also known as pyridoxine). These foods aid in reducing the symptoms of premenstrual syndrome (PMS) such as water retention, irritability and fatigue. PMS can also cause symptoms such as confusion and muscle pains and worsen the symptoms of any pre-existing anaemia and deterioration of vision. Include foods such as tuna, turkey and chicken breast, grass-fed beef, lentils, pinto beans, oats, rye, wheat germ, spinach, avocados, millet, carrots and pistachio nuts in your diet.

 Foods high in fibre, such as beans, chickpeas, spelt, millet, dried peas, flax seed, brown rice, barley, oat bran, wild brown and black rice and oats. The fibre in these foods will help to eliminate toxins from the body. There are two types of fibre in our diet:

1 Soluble fibre (found in plant cells), which includes pectins, gum and mucilage. Its role is to lower levels of LDL (low density lipoprotein) cholesterol, which is generally known to be the ‘bad boy’ cholesterol. This can also help with constipation. Examples of foods rich in this type of fibre include fruits and vegetables, beans, peas and lentils.

2 Insoluble fibre (which makes up the structural parts of the plant cell walls). This includes cellulose, hemicellulose and lignin. Its role is to add bulk to the faeces. This helps prevent constipation, piles and diverticular disease. Examples of foods rich in this type of fibre include unrefined wheat bran, corn bran, rice bran, the skins of fruit and vegetables, wholegrain foods, nuts and seeds. There is also good evidence that a healthy combination of both types of fibres helps reduce the risk of heart and bowel diseases, including cancer. It is recommended that adults should consume twenty-five to thirty grams of fibre daily.

 Resistant starch is the starch that is resistant to digestion in the small bowel and so it passes to the large bowel, where the bacteria ferment and change it to short-chain fatty acids, which also help lower cholesterol and reduce bowel cancer. It is found in unprocessed grains and cereals, potatoes, lentils and unripe bananas. Fermented vegetables, such as sauerkraut provide us with high levels of these short-chain fatty acids and so provide a health benefit.

 Include fresh raw, organic fruits and vegetables for their vitamin, mineral and enzyme content. These tend to go off quickly because of the presence of enzymes. Non-organic fruits and vegetables may have a much longer shelf life, but may not provide us with the same levels of useable vitamins and minerals.

 Be sure to use unrefined, cold-pressed oils that contain omega-3 and omega-6 essential fatty acids. The ratio of these should be 1:1 in order to get the best health benefits. High levels of omega-6, as found in the modern diet, can lead to inflammation in the body. Most vegetable oils are high in omega-6, which can cause inflammation. Flaxseed and fish oils are richer in omega-3 oils. Omega-3 is also high in grass-fed meats as it is in chia seeds. Higher ratios of omega-3 and omega-6 have been shown to be protective against diseases such as heart disease, type 2 diabetes, obesity, metabolic syndrome, IBS and inflammatory bowel disease, macular degeneration, inflammatory arthritis, asthma, cancer, psychiatric disorders and autoimmune disease. There is evidence that a high omega-6:omega-3 ratio is detrimental to certain genetic variations that can increase risk of atherosclerosis (a disease in which plaque builds up in the arteries) and heart disease.

 Vitamin E is a potent antioxidant that reduces free radical damage and slows down the environmental ageing process. It helps to reduce cholesterol levels (thereby protecting against heart disease), helps repair damaged skin by speeding up cellular regeneration (thereby acting as a natural anti-ageing nutrient) and also helps protect against cigarette smoke and ultraviolet- induced free radical damage (thereby protecting against skin and other cancers). When combined with vitamin C it helps to reduce inflammation (thereby helpful in the treatment of sunburn, acne, eczema and the treatment of healing scars); it also helps thicken hair and reduces dryness and scaling of the scalp; it helps to balance hormones and maintain weight, and improves circulation. It may also help to relieve breast tenderness and ease the symptoms of PMS. When combined with vitamin C, beta-carotene and zinc, vitamin E helps to protect against and improves macular degeneration. It helps protect against age-related dementia and also Alzheimer’s disease. Research has shown that it may help reduce cancer and improve the effects of treating cancer through its powerful antioxidant effect. Vitamin E can improve post-exercise recovery and improve endurance and muscle strength. It also helps to reduce bruising in the elderly by improving the strength of capillary walls. Vitamin E plays an essential role in the neurological and brain development of the baby in the first 1,000 following conception (that is up to the age of two years). Foods that are rich in vitamin E include vegetables, such as spinach and broccoli; cereals, such as wheat germ and oatmeal; roots, such as sweet potato; fruits, such as blueberries, kiwi, mango, avocados, tomatoes and butternut squash; nuts, such as almonds and hazelnuts; and raw sunflower seeds. There are eight major forms of vitamin E, some more active than others (alpha and beta the least active, delta and gamma the most active), and all forms being essential in a balanced diet. Research has shown that high levels of Alpha-tocotrienol may interfere with the absorption of other forms and it is this form that is usually present in most of the supplements. It is, therefore, better to get our dietary intake of vitamin E through a healthy, balanced diet.

 Magnesium and calcium are helpful in relieving symptoms such as nervousness, cramping and irritability, and can be found in foods such as avocados, cantaloupe melon, seafood, bananas, brown rice, raw almonds and pumpkin seeds.

 Drink plenty of bottled spring water (preferably from glass and not plastic bottles), unsweetened fresh juices (it is always better to have the whole fruit rather than the juice as your sugar intake is higher with juices, and you may miss out on a lot of the fibre and other vitamins and minerals) and herbal teas.

 Follow a regular exercise plan to help circulation and the elimination of toxins. Exercise may also aid in reducing cramps due to menstruation. Avoid smoking and, where possible, reduce stress in your life.

 Where possible, choose foods that are organic as non-organic foods may contain unwanted hormones and chemicals.