Milk and muesli may beat PMS

A few simple changes to a woman's diet can dramatically reduce the symptoms of period pain, according to a new study.

The research shows the anxiety, muscle cramps and water retention that often accompany premenstrual syndrome (PMS) can be avoided if women increase their intake of dairy products and eat a healthier breakfast cereal.

Scientists commissioned by high street chemist Boots found that magnesium from grains and brans, and calcium in dairy products, cut out by many women as part of fashionablelow-fat diets, can help relieve the discomfort of the monthly cycle.

Dr Ann Walker, a senior lecturer at Reading University, said most women suffered nutritional deficiencies that affected their periods, but 1.25 pints of milk and a bowl of high-fibre cereal every day would be enough to redress the balance.

She said: "Women, especially young women, have a low calcium intake because they have given up cheese and milk. But skimmed or semi-skimmed milk and low-fat yoghurts can give them what they need to fight period pain."

Magnesium intake could be increased by eating wholemeal instead of white bread and highfibre foods such as nuts, beans and wholegrain rice.

In Dr Walker's study, published today to coincide with National PMS Awareness Week, 200mg of magnesium was given to PMS sufferers over two menstrual cycles and the patients reported that the severity of their symptoms halved. Magnesium is also important for normal brain and hormone function, and a deficiency in it seems to lead to cravings of sugar.

Her findings are backed up by a study from New York's Columbia University that showed that the severity of mood swings, pain and water retention were halved when women took calcium supplements for three months.

PMS is a group of up to 150 symptoms that many women experience each month, and is thought to affect between one-third and onehalfof women between 20-50 years of age. The symptoms can include depression, irritability, headaches, dizziness, an increase in appetite and cravings for sugar and salt, as well as tiredness. For some women, the symptoms can make it hard for them to work, or even drive.

No one knows exactly what triggers PMS, but some believe that a fluctuation in hormone levels is to blame, with a drop in progesterone and an increase in oestrogen.

A deficiency of vitamin B6 is also held responsible for the depression and mood fluctuations of PMS.