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For so many women, the symptoms of PMS (pre-menstrual syndrome) and Menopause have become ones they just have to suffer and put up with. There are a wide range of symptoms for both of these hormonal conditions, which can vary in intensity, from person to person and they range from mild to debilitating. Thankfully there are plenty of things we can do to support our health and hormones, to help give ourselves the best chance of a smoother ride!
Whether you have PMS or are going through the Menopause, the symptoms are occurring because of a change in hormone balance.

The following dietary tips apply to both conditions and are the first step in balancing our hormones!

10 Top Dietary Tips for PMS and Menopause

1. Balance your blood sugar levels

2. Eat organic wherever possible – to avoid pesticides, antibiotics and growth hormones

3. Eat healthy fats, especially Omega 3 essential fatty acids: wild Alaskan salmon, sardines, mackerel and flax seeds. Also include other good fats: nuts, seeds, avocados, coconut oil and olive oil in the diet

4. Reduce saturated animal fats – from red meat and cheeses

5. Eat a wide range of fresh fruits and vegetables – more vegetables than fruit

6. Eat cruciferous vegetables -eg broccoli, cabbage, Brussel sprouts, cauliflower and kale

7. Eat plenty of fibre – eg fruit, vegetables, oats, lentils, flaxseeds, other seeds and wholegrains

8. Avoid anything artificial – preservatives, additives, sweeteners etc

9. Eat liver supporting foods – eg lemons, garlic, onions, leeks, cabbage, cauliflower, broccoli, kale, beetroot, artichoke, chicory, turmeric and eggs. Also drink 2 litres of water a day

10. Eat phytoestrogen rich foods – eg fermented soya products (miso, tempeh, tamari), flaxseeds, alfalfa, lentils, chickpeas, garlic, celery, oats and mung bean beansprouts.

What else can we do to support PMS and Menopause?


Pre-Menstrual Syndrome is an umbrella term used for the various symptoms that occur from just after ovulation up until a period starts. Symptoms are many, but include irritability / Anxiety / Depression / Mood swings / Water retention / Headaches / Migraines / Cravings (eg sugar) / Constipation / Bloating / Acne / Weight Gain

What can we take?


This is a gradual and natural process that women go through as they transition from the fertile years through to the next phase of life. Symptoms can include hot flushes / night sweats / anxiety / mood swings / bladder frequency / headaches / vaginal dryness / decreased libido / weight gain / cognitive changes / fatigue / joint pains

Post-menopausal women are more at risk of certain conditions such as osteoporosis and heart conditions, so it’s important to look after bone and heart health too.

What can we take?

Extra support for the Menopause:

Get emotional support – A lot of women find the emotions involved with this phase of life quite overwhelming. Let this be a phase where you take time to look after yourself and get the support you need, even if it’s just taking time with friends. Make time for things you enjoy and this will help your stress levels too. Don’t feel guilty! Also look at this next stage as one to embrace and look for new opportunities and positive changes you can make. It doesn’t need to be ‘all downhill from now on’!

A final thought

As women we are so often the ones to look after others and put ourselves last. Allow time to nurture yourself and treat yourself kindly. Give yourself permission to look after yourself. You are important too!
We are all women in the shop so feel free to talk to us about your PMS or Menopause! Or if you have any other health issues you want support with, please come and see us.

This information is intended as a guide only and is not intended as medical advice. Please check with your medical or healthcare practitioner if you are on any medication or if you have a medical condition or have a family history of breast cancer, before taking any of the products suggested here.