PMS Prevention: 5 foods to nurture your lady flow


It takes painful periods, from mild to severe, to know it's no radiant way to live. 
While I haven't always nurtured my lady flow, it's now an important part of my everyday lifestyle.  

Despite mainstream belief, PMS is not a norm. It is not a natural part of a women's menstrual cycle. It's also not inevitable nor should it get worse as as women enter into her perimenopause years. 

According to Merck, 20-50% of menstruating women experience PMS about 10 days prior to menstrual flow and the root cause is almost entirely related to hormonal imbalance.

Common symptoms include bloating, water retention, skin breakouts, anxiety, irritability, fatigue, breast tenderness, cravings and cramps. Symptoms are also known to worsen during stress. 

When I realized that my food choices were playing a major influence in the type and severity of PMS I was experiencing, this was a major PMS-changer for me.

Food is one of the best places to start when it comes to addressing PMS.

Here are 5 PMS prevention foods I recommend to start nurturing your lady flow now. 


Avocado helps combat PMS related moodiness and fatigue. It contains a source of vitamin B6 which reduces irritability, depression, and anxiety. Avocado also provides a rich source of fibre to help balance blood sugar, improve digestion and reduce bloating. 

Dark leafy greens

Dark leafy greens are a rich source of magnesium, an essential mineral that helps relax tense or contracted muscles and blood vessels that can lead to cramps, pain and headaches. Magnesium also helps reduce cravings for certain foods such as chocolate, pasta, and sugar. Dark leafy greens are an excellent source of folate- the fertility vitamin. 


Turmeric is a powerful anti inflammatory beneficial for reducing painful periods. Turmeric increases blood circulation to the uterus and supports the regulation of menstruation.

Flax seed

Ground flax is a source of omega-3 fatty acids, fibre and lignans. Omega 3 fatty acids reduce insulin resistance and lignans binds to estrogen receptors to promote healthy estrogen metabolism. Fibre stabilizes blood sugar important for hormonal imbalance. 

Sage tea

Sage tea helps with nervous tension, irritability or anxiety. It works great for chronic fatigue, exhaustion, headaches and stress in general. Sage can also be used as an oil for tight and stressed muscles. 


Much love and lady flow care,


Elaine Clark, nutritionist, writer, women's health pioneer, and founder of LADYFLOW. Elaine is creating a movement of women living in sync with their hormonal wisdom and creativity. Elaine works with health conscious women to feel at home in their body and awaken to their creative potential. She offers a variety of tools to support women with her workshop offerings, retreats, and wellness products.