Almost half of women of childbearing age suffer from premenstrual syndrome. Hormones are to blame, but not only hormones are to blame. PMS symptoms are also exacerbated by an inadequate diet. So, what to eat to relieve PMS symptoms?
Irritability, painful and swollen breasts, skin problems, flatulence, swelling - these are typical symptoms of thepremenstrual syndrome . They appear a few days before the period and sometimes remain until the end of the period. Thedietalone will not help, but it will certainly alleviate the unpleasant ailments associated withPMS . Start using it about 1.5 weeks before your period.
PMS diet: calcium, potassium, magnesium, zinc, vitamin A, B6, E, fiber
What causes PMS? First of all, hormone variations, i.e. an increase in estrogen and a decrease in progesterone. This is also due to the deficiency of vitamins and minerals - mainly vitamin B6 as well as calcium, potassium and magnesium. Calcium reduces uterine contractions, potassium inhibits water retention in the body, and magnesium increases resistance to stress and reduces muscle tension. Vitamin B6 increases the production of serotonin (similar to complex carbohydrates) and accelerates fat burning. Therefore, your diet should be rich in these ingredients about a week before the expected period.
Zinc and vitamins A and E will also be useful, as they improve the condition of the skin. Also, remember about your liver. It is she who protects you against too high levels of hormones. So choose easily digestible products that will not weigh it down. The menu must be enriched with fiber. It cleanses the body, eliminates flatulence and additionally gives a feeling of fullness, which will be invaluable in wolf attacks of hunger just before menstruation. Don't forget about the iron. You will need it especially during heavy bleeding.
Diet on PMS: rules
Eat often (up to 6 times a day), but put small portions on your plate. This will help your liver to gasp and keep your blood sugar levels at an appropriate level. Thanks to this, you will not reach for fattening sweets. Limit caffeinated drinks, which flush magnesium and calcium out of the body and increase uterine contractions. Replace coffee and strong tea with herbal infusions (mainly valerian). Also, during the second half of the cycle, abstain from alcohol, which you likecaffeine washes away minerals and increases the feeling of irritability. Put aside spicy spices (they irritate the stomach and can cause problems with the skin) and s alt (retains water in the body). Instead, use fresh herbs (especially parsley, dill). Eat plenty of vegetables and fruits and as little fatty and hard-to-digest food as possible. Drink as much mineral water as possible, which cleanses the body, provides important nutrients and regulates the water balance. If you feel like having sweets - reach for a square of dark chocolate.
You must do itDon't be afraid of movement!
A few days before your period, start moving more. Swim, go for walks, do yoga or Pilates. Gentle exercise improves the mood, oxygenates the body and keeps the body moving. Thanks to this, you will get through this difficult period better.
PMS diet: it is advisable
wholemeal and multigrain bread, oatmeal and cereal, dairy products (mainly yoghurt, kefir, cottage cheese), nuts (walnuts, peanuts, sunflower seeds), fish and seafood (salmon, mackerel, herring, mussels), olive oil , tomatoes, lettuce, spinach, broccoli, potatoes, groats and dark rice, seasonal fruits (watermelon, strawberries, cherries), pineapples, citrus, bananas, herbal infusions (valerian, mint, chamomile, lemon balm).
PMS diet: avoid it
strong coffee and tea, alcohol, animal fats, s alt, spicy spices, red meat, white bread, fried foods, cheese (too greasy), cabbage and legumes (can cause gas).