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When the rule is about to arrive, we can imagine making a Bridget Jones: wrapped in a Nordic shirt to his eyebrows and eating ice cream directly from the kilo. If it 's funny, it' s because for many, it 's real. Those who understand – or imagine – what it means can be taken with humor, precisely because they know that the symptoms of PMS are not a joke. Breast hypersensitivity, abdominal and pelvic pain, swelling, headaches and joints, insomnia, extreme fatigue, anxiety, lack of self-control, introversion or sadness are just a few some of the most common symptoms. "The gynecologist Néstor Herraiz: This desire to engage in compulsive consumption of chocolate, chips or any other source of carbohydrates is another consequence of our hormonal cycle.
An underdiagnosed disorder
According to the Spanish Society of Gynecology and Obstetrics, Premenstrual Syndrome (PMS) is "a set of physical, psycho-affective and cognitive-behavioral signs and symptoms" related to the woman's menstrual cycle, which modifies, in a greater or lesser measure, its daily activity or its consequences. Your interpersonal relationships These symptoms appear between one and two weeks before menstruation and coincide with the luteal phase of the cycle.that is, from ovulation to first bleeding. Of course, "the symptoms can last until the fourth day of your period," adds Marta Adserá, a gynecologist at the Dexeus Woman Center.
The scientific cause of its appearance is still uncertain. The most common belief is that it derives from hormonal fluctuations during the cycle, "where estrogen and progesterone are unbalanced," says Herraiz. In addition, there are other factors that could cause or aggravate the disease: lack of regulation of other hormonal systems (adrenal, renal), anemia, deficiency of certain vitamins or depression. "We know that there is an under-diagnosis of this disease, because many patients consider these symptoms to be" normal ", the gynecologist admits, although only 2% to 15% of cases are clbadified as disorders. Serious that limit the daily life of women, called premenstrual dysphoric disorder, it is estimated that 75% of women of childbearing age Fertile suffers from any of the symptoms.
Why preregulate binge
A survey conducted by experts from the University of Leeds (UK), in which a study of 30 studies conducted on 37 women's groups in the 80s and 90s, finds an increase in drug consumption. energy during the luteal phase. This difference in energy consumption was significant in 25 of the 30 studies badyzed and it was observed that Women who had more severe premenstrual symptoms, as well as those with depression, were more likely to binge on food. "All women undergo more or less significant physical changes after ovulation, there is some bad hypersensitivity and a more irritable personality, and it's easy to have less self-control with food, use it as an anxiolytic to generate endorphins that reduce pain or hormonal irritation, "says the gynecologist.
That's the reason why we turn our heads towards sweets. According to another University of Cambridge study, women who reported feeling angry, depressed, or tired during the luteal phase they felt much better after eating carbohydrates. "There is a scientific basis that, by eating sugary or high carbohydrate foods, absorbs tryptophan, an essential amino acid next to GABA, precursors of mood regulators (serotonin and dopamine) and in constant interaction with ovarian hormones and catecholamines ". Herráiz explains. When serotonin and dopamine decrease, catecholamines increase; but the stress stops as soon as we eat sugar. "It's an opioid and a powerful anxiolytic," he adds.
The problem is that, according to research, we can eat between 500 and 1 100 extra calories a day, which our body does not need. In fact, another of the theories considered in the studies is: the simple fact that we are going to eat something that makes us happy already reduces our anxiety. Now, it is not worth using science for what is best for us: your body may ask you for carbohydrates, but it's not him who suggests you a burger.
How to adapt the diet to PMS and not to exceed calories?
If you are going to eat carbohydrates, let them be absorbed slowly. "If you do not choose the carbohydrates you consume well, you'll have a sugar spike, but as fast as it goes up," warns Xus Murciano, a nutritionist at Dexeus Woman. The complexes quench our thirst quickly but, unlike the simplest, "provide us with energy gradually and help us to control blood sugar levels". These are complete foods – remember those that are composed of at least 50% whole wheat flour – legumes or vegetables.
Between the hours, satiating fruit. To calm nervousness between the hours, Javier Aranceta, chairman of the Scientific Committee of the Spanish Society of Community Nutrition, recommends eating satisfying fruits, such as yellow kiwi fruit – "a nice fruit and full of fiber," he says – or the carrot, which has incredible benefits.
Take nuts and seeds. They are also complex carbohydrates and an excellent source of magnesium, which can play an important role in controlling anxiety and irritability caused by hormonal imbalances, in addition to calming cramps, for example. Aranceta recommends almonds (natural and repulsed, without salt or sugar), and nuts for their omega 3 content. This one, which is also found in blue fish, is also able to regulate the mood. Murciano, on the other hand, highlights flaxseeds and chia seeds, which can also help regulate intestinal transit in case of constipation, another symptom of premenstrual syndrome.
If you want a treat, drink dark chocolate. Not a tablet, but Aranceta would allow one ounce a day. "In addition to being a more desirable alternative for looking for that emotional balance, it also contains a lot of magnesium," he says. Of course, it contains over 80% cocoa.
There is no magic solution. And it's hard to find a substitute as attractive as white sugar, in addition to this "marketing" does a lot of damage, "says the nutritionist.But we need to find a way to change what we find fun or appetizing compared to For example, Murcia does not realize that in these days when it is so important to hydrate, she recommends to all patients who "do not like the water" Add cucumber or lemon or that they make their own sugar free ice cream, with fruit shakes or yogurt, fruits and seeds.
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