Every month, practically at the same time many of us feel disgusting. The world seems gray and hostile, but the feel isn’t even worth to speak … They say that in such moments, the beautiful ladies become angry and irritable … furies.
It is this mythological image aptly conveys the woman’s condition before the next menstruation cycle. And all the subsequent trouble specialists indicate with the term “premenstrual syndrome – PMS”, condition that affects 30-50% of women.
Causes of PMS symptoms
PMS symptoms appear 10-12 days before the next menstruation. If in the evening you were ok, but in the morning suddenly lifeless locks of hair hanging down, chin poured acne, swollen eyelids, you feel dizzy, pain in the chest and feet, nauseated, rest assured – you’re ahead “of the monthly women’s ailments “. These unpleasant symptoms disappear immediately after the onset of menstruation or during the first days. Especially hard PMS occurs in women over 35 years.
In addition to the discomfort and pain, a set of psycho-emotional symptoms doctors seemed so significant that in 1994 the American Psychiatric Association felt it necessary to add PMS in the list of serious depressive disorders.
PMS is very unpleasant illness. And, perhaps, many women have noticed that during the PMS they suddenly increase appetite. They want to eat constantly, and it does not matter what to eat, just to finally get enough. But after a couple of hours, even after a hearty meal, the stomach is again beginning to stick to the back of starvation. So, what should we do in this case?
Nutritionists advise anyone who feels an uncontrollable hunger while PMS to eat as much as the body wants … But there are “right” foods that women’s need for calcium, magnesium, and vitamins E and B6. After all, these substances the body doesn’t have enough, because thanks to this, while PMS woman feel headaches, chest pain, and swelling…
Dietary recommendations to reduce pain while PMS
1. In order to balance your hormone levels decrease intake of saturated fats
Remember, that red meat and dairy products contain high amounts of saturated fats, which can cause the increase of estrogen level in the blood, thus making imbalance in hormone levels and this can lead to mood changes including irritability and depression. Also, be attentive with trans-fatty-acids in food, because such food becomes to be difficult for the liver to process.
2. Manage blood sugar levels, consuming less sugar
Eating a lot of sugar you make processing estrogen more difficult for the body, thus increasing blood sugar level. This can lead to high insulin levels and retention of sodium in the body which can cause swelling in hands and feet.
3. Control salt intake in order to reduce bloating or swelling
If you have problems with bloating or swelling of your hands and ankles try to decrease salt intake. Keep in mind that processed foods contain large amounts of sodium. But don’t forget, while you reduce your salt intake; at this moment you should to increase your potassium intake (fruits, vegetables, and whole grains).
4. Eat as more vegetables as possible, it can balance your hormones
As you know, vegetables contain lots of natural fiber that binds to estrogen and aids in its elimination. If you replace the meat and saturated fats in your diet with more vegetables you will be able to balance hormones, besides you don’t have to worry about overweight.
5. To alleviate PMS symptoms you should decrease the caffeine intake
You will find caffeine in such products as tea (black and green) and chocolate. Caffeine affects mood in particular and also has an effect on breast tenderness and fibrocystic breast disease.
In relieving PMS symptoms great roles also play vitamins and minerals. In order to choose the right vitamin complex you should consult with naturopathic physician. Magnesium, potassium and zinc may be recommended in the form of whole foods or as supplements to correct deficiencies when these occur.
In any case, we are what we eat! So, watch out your diet and thus you’ll avoid a lot of health problems, including PMS.