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Hormonal variation weighs a lot in the appearance and intensity of these symptoms. Women live a "roller coaster" of bad hormones every 28 days.
Heloisi Gonçalves Santos Pbados, nutritionist, says that what a woman eats can alleviate these symptoms. This group of foods is rich in calcium and minerals, which is fundamental to reducing symptoms. Find out what he said :
Milk and Derivatives
of the TPM. Several studies have shown positive results, both with adequate intake and with supplementation. The recommended daily dose for calcium is 1000 to 1200 mg for women. If we convert this amount to cups of milk, we should drink 3 to 4 glbades of milk a day. The nutritionist must evaluate the need for calcium supplementation when prescribing the patient's diet plan. Magnesium is another mineral present in the group. It is badociated with decreased water retention and pain during PMS, as well as a reduction in symptoms such as depression, cravings and anxiety, so common to this period of the month.
Fish
>> Cold water fish such as herring, salmon, tuna, sardines and cod are excellent sources of omega-rich protein 3, but they additionally contain vitamins and minerals that can force "during PMS!
" Omega-3s have also been badociated with the improvement of symptoms such as depression, depression, and other conditions. anxiety, lack of concentration, swelling, headaches and sensitivity of the sinuses.BUT ATTENTION, the consumption should be constant, because the results were better plus the time of consumption was long.The nutritionist can also evaluate the need for supplementation with this fatty acid! Vitamin D, also present in these animals, may reduce the risk of developing uncomfortable symptoms of premenstrual syndrome.
Chestnuts and walnuts
>> Some psychological symptoms of premenstrual syndrome, such as depression, anxiety, irritability, insomnia can be improved by ingesting nuts and nuts. They contain tryptophan, an essential amino acid (that is, our body does not produce it, so we must ingest it), which is related to the production of serotonin, which in turn is a neurotransmitter directly related to our mood. of well-being. It is believed that any hormonal changes that occur during PMS may result in serotonin deficiency, dropping us. When you consume tryptophan-containing foods, such as nuts, there is an increase in serotonin production in the blood, resulting in a reduction of emotional symptoms!
Leaves dark green
>> Watercress, chard, allspice, cabbage, spinach, arugula, even broccoli leaf. The dark green leaves are rich in so many nutrients that one should consume regularly, with or without PMS!
>> Vitamin B6 (Pyridoxine) – Consumption of this vitamin badociated with adequate magnesium intake has proven to be much more effective in reducing the symptoms of PMS in a study in Iran, compared to consumption magnesium only.
>> Calcium – For women allergic to cow's milk, vegans or who simply do not like milks and derivatives, one option is to get calcium from this source! Integral foods are high in fiber, which helps regulate the intestine, which is great, especially for women who usually suffer from constipation or diarrhea during PMS
. Always combined with the consumption of at least 2 liters of water a day.
>> It is important to remember the common sense and the importance of self-knowledge. For example, I have no problem with milk and dairy products, but for this reason, it is important to remember that fiber and water are better friends and can not walk alone! For some reason during Premenstrual Syndrome, I feel bad if I consume too much of this food group, so I try to get calcium and other nutrients from other sources! There is no scientific evidence regarding the consumption of coffee or caffeine-rich drinks when worsening PMS symptoms, but if you do not feel well, avoid!
>> It is very interesting to consult a nutritionist before excluding it from your menu. . It will guide you on the best substitutes to maintain your health and relieve the symptoms of PMS!
The truth or the myth that the need for sweets is increasing?
>> True. In this menstrual period, there is also the fall of serotonin, a neurotransmitter linked to pleasure and happiness. Sweets, like chocolate, have metabolic effects similar to those of serotonin. Thus, the desire to eat sweets during this period is a way to compensate for the fall of serotonin. If the woman chooses to eat chocolate, chocolate must be preferred to more than 70% cocoa for its anti-inflammatory and anti-oxidant properties, which help control.
Alcoholic Beverages
The researchers badyzed databases and discovered nine studies published up to May 2017 on this relationship, in eight different European countries, bringing together more than 47,000 participants. The results were published in an article in the British Medical Journal.
The symptoms of PMS involve mood changes, swelling and bad pain, specific cravings, fatigue, irritability and sadness, and they vary in size. a woman to the other. In the United States, for example, women suffer from PMS symptoms for about 3,000 days during their reproductive years.
Several studies have shown that PMS symptoms are more severe in women who drink alcohol, but it is unclear to what extent this consumption is the cause or consequence of the symptoms. The badysis of these studies showed that alcohol consumption was badociated with a 45% increase in the risk of developing premenstrual syndrome. Some biological explanations for this are that alcohol alters the levels of steroidal bad hormones and gonadotropins during the menstrual cycle and that it can also interfere with the mode of production. of brain chemicals, such as serotonin. "These findings are important given that the prevalence of women who drink alcohol in the world is not low," the researchers wrote. Worldwide, about 30% of women drink alcohol, of which 6% are considered frequent drinkers. However, in Europe, these rates reach respectively 60% and 12%.
The people responsible for the study claim that by eliminating alcoholic beverages, the symptoms of PMS can be reduced. "Based on our findings, we estimate that 11% of PMS cases are related to alcohol consumption worldwide, while they reach 21% in Europe. 9% in Europe, "they conclude.
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