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Vitamins are your friends. Vitamin A (avocados) helps regulate hormone levels and decrease cramping. Vitamin D (mushrooms and wild salmon) can also help with cramping. And B6 (nuts, eggs, sweet potatoes) may help with cravings related to PMS.

Take care of your liver, which helps with your hormone levels. Avoid caffeine and have decaf tea instead.

Iron can help, not only with feeling run-down, but with developing PMS in the first place. The theory is that iron not only reduces muscle fatigue, but also helps with the production of serotonin, the brain chemical that helps to regulate your emotions. Eat foods like spinach, tofu, red meat, or cooked beans.

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