Diet to Reduce Menstrual Discomfort and PMS
For some women the days before your period are true torment because the complaints are often severe and sometimes disabling. The consumption of some foods lessens the symptoms and follow the verbatim certain indications may even lose weight, what is probably interested.
PMS is known as the set of symptoms that affect women during the days prior to the rule, which are due to abnormal response of the organism to hormonal changes, specifically estrogen and progesterone. According to related studies, these changes cause variations in serotonin and tryptophan (neurotransmitters, i.e. substances in the brain that allow communication between neurons) involved in important processes such as mood, appetite, sleep, memory, learning, temperature, performance and muscle contractions.
Not all cases present the same symptoms, or do so with the same intensity, although breast tenderness, abdominal swelling and irritability symptoms appear to be common in most women. However, in general terms can speak of the following signs, in addition to those mentioned:
* Increased or decreased appetite.
* Difficulty concentrating.
* Constipation or diarrhea.
* Weight gain.
* Need to eat sweets.
* Sadness and depression.
* Excessive sleepiness or difficulty sleeping.
* Acne, since before the period, in some women, rising levels of androgens (hormones), resulting in stimulation of the sebaceous glands of the skin.
However, researches also attribute the presence of PMS to foods that are consumed regularly, so that if you control the intake of these can lessen the discomfort considerably.
Diet and menstruation
Although it can not establish what is the largest of the discomfort generated during the menstrual period, the retention of grave concern because of significant discomfort reason and weight gain. The difficulty in disposing of body fluids is because during the normal menstrual cycle, estrogen and progesterone rise after ovulation until the day of menstruation, but the presence of factors such as stress can produce that progesterone does not reach the amount required and that this will retain liquids.
For some women, especially those over 30 years of age, this means weight gain of 3 to 4 kilos on average, which also contributes to emotional changes such as depression and irritability. Moreover, the bloating is usually accompanied by swelling in ankles and fingers.
To combat this problem we recommend the reduction of salt in the diet, not only in food preparation but also avoid eating processed those that contain too much, as fast soups, canned foods and chips, for example .
In some women to follow these measures is not complete solution to fluid retention, so many doctors prescribe diuretics (drugs that motivate action to urinate).
Our intention is to help you before and during the days of the menstrual period are less discomfort and not confine to bed, so here are a diet that will not help significantly to keep liquids down, the regime should be started five days before menstruation and followed for two days with it, only feel better, lose at least a kilo, do not hesitate.
With tact and patience
As expected, marked diet will help considerably, but followed other care the results are multiplied, which is why we indicate below what steps can be of great benefit in these difficult days:
Water. Do not stop taking the vital fluid, but the intention is to prevent their accumulation, as a dehydrated body will assist in the retention, drink water for at least 6 to 8 glasses a day.
Calcium. This mineral can help prevent fluid retention and is found in milk and dairy products, mainly.
Fiber. It is known that consumption of foods rich in fiber helps to lower estrogen levels and prevents fluid retention. The so-called soluble fiber retains water during digestion and transformed into a gelatinous substance, which slows digestion and absorption rate of nutrients from the stomach and intestines can be found in oats, barley, nuts , seeds, beans, lentils and some fruits and vegetables. In turn, the recognized non soluble accelerates the passage of food through the stomach and intestines, adding bulk to the stool, is consumed in foods such as wheat bran, vegetables and whole grains.
Pineapple. It has potent diuretic, i.e. it promotes urination, it is also easily digested and contains significant amount of fiber to prevent constipation.
Infusions. Some herbs act as diuretics and can help reduce fluid retention, such as dandelion, others, such as valerian, chamomile or linden, administered in the same way, are very useful to be calm and reduce stress.
Vitamin B6. By helping to stabilize hormone levels, is recommended to increase the consumption of foods containing this nutrient, such as whole grains, green vegetables, lean meats, dairy products, beans, eggs, chicken and fish.
Iron. Since this mineral is necessary for the formation of blood, in women is particularly important to recover fluid loss during menstruation and thereby avoid anemia states.
Moreover, to reduce other uncomfortable symptoms already mentioned to avoid processed foods, refined sugars and fats, for example, chocolate, alcohol, pizza, cola and hamburgers, dairy products, meats and red meats.
Note that to reduce the discomfort of PMS is desirable during exercise, which improves blood circulation, provides a sense of well being and energy, and helps alleviate symptoms and regulate fluids in the body, it is recommended to walk, bicycle, skating and swimming, at least 30 minutes a day.
Finally, we can not fail to mention that there are medications that help in times of crisis, such as pain reliever, indicated if they have headaches, back and abdomen.
Women of childbearing age need not suffer in those days when it seems that life is a torment for the inconvenience of menstrual period, all knows what to eat, which modify the behavior of the body and mood.