Food Recommendations for premenstrual syndrome (PMS)
Premenstrual Syndrome is a condition commonly found in women who have normal menstrual cycle. Approximately 8-10% of women have moderate to severe symptoms before the start of the monthly menstrual cycle.
These symptoms include changes both physical and emotional. Most commonly encountered irritability, abdominal pain and headaches, breast tenderness and bloating from.
Although the causes of PMS are not well understood, it is assumed that hormonal fluctuations and chemicals in the brain plays an important role. Also, drink or eat anything that a woman could influence events PMS.
There is evidence that diet is involved in the development or contribute to the severity of PMS symptoms.
Foods that can relieve premenstrual syndrome events
- Foods rich in calcium – Findings from studies have shown that women who eat a diet rich in calcium and vitamin D no less likely to develop premenstrual syndrome.It was also found that calcium intake provides the body after eating, positive effects higher than that obtained by using vitamin supplements.Researchers believe that daily intake of calcium is 1200 mg per day, and vitamin D is 700 IU. To achieve these values must consume three servings of calcium-rich foods such as milk, cheese, yogurt – fat or low-fat – orange juice or soy milk fortified with calcium. It is quite difficult to get enough vitamin D from your diet, but you can try entering the menu salmon and milk fortified with vitamin D. For the remaining amount needed by the body to absorb vitamin D, vitamin supplements you use.Researchers believe that the reason these nutrients relieves premenstrual syndrome, as the mode of action of calcium on the brain. Thus, calcium reduces the intensity of symptoms of depression or anxiety. Also, vitamin D may have a positive effect on emotional disorders. Of course, calcium and vitamin D are necessary for maintaining healthy bones.
- Do not forget breakfast or other meals of the day – Storm hormone caused by premenstrual syndrome may have a negative effect on appetite. To avoid increased appetite, eat regular meals and snacks throughout the day. If you feel depressed during PMS, omitting a meal will increase the feeling of irritability as a result of fluctuations in blood sugar levels.
- Include daily meals whole grains, lean protein, fruits and vegetables – Eat healthy for the whole month, not just when specific events occur PMS. Enjoy colorful fruits and vegetables full of fiber and whole grains such as brown rice, oatmeal and rye bread. Fortified breads and cereals can provide body and vitamins of group B. Recent research has found that women who consume enough thiamine and riboflavin from food have a significantly lower risk of developing PMS.
- Reducing sugar consumption – the occurrence appetite for sweets change levels of estrogen and progesterone in the body and the levels of serotonin in the brain. These changes can affect a woman’s mood and may trigger PMS symptoms.Studies have shown that women who suffer from premenstrual syndrome may accumulate between 200-500 extra calories per day. They come usually from fats, carbohydrates and sweet foods. Rather than eat sugar to increase serotonin values, you can include whole grains in your diet or meal containing complex carbohydrates.
- Pay attention drinks they drink – Some studies have shown that women experiencing alcohol syndrome frequently premenstural probably in an attempt to self-treat the symptoms. Premenstrual dysphoric disorder is a severe form of premenstrual syndrome, characterized by alcohol and emotional manifestations worse.Although women are advised to stop or decrease the amount of alcohol and caffeine, there is no evidence that this measure would be really beneficial. However, by this way can be improved some symptoms such as breast tenderness and bloating.
- Reduce salt intake – Most canned or cooked foods contain salt. Therefore, it is almost impossible to completely remove sodium from your diet. First step in this direction would be to add less salt in foods as they cook at home. In addition, focus on eating whole foods rather than processed ones. Equally beneficial is the consumption of water, so your body get rid of excess sodium.
- Consider the use of vitamin supplements – along with adopting a healthy diet, exercise and stress reduction, experts recommend to treat PMS symptoms using vitamin supplements. Indicated as daily multivitamin consumption which is found in the composition 100 mg of vitamin B-6, 600 mg of calcium carbonate with vitamin D and 400 mg of magnesium oxide.
- Keep your healthy body weight – There is some scientific evidence that maintaining a healthy weight can help prevent PMS. It seems that there are overweight women were more likely to have symptoms of PMS. As such, include in your menu foods containing healthy fats, more fruits, vegetables and whole grains.
- Increase intake of potassium – It’s easy to eat more foods containing potassium by adding fruits and vegetables at every meal. Among fruits, the richest in potassium include bananas, cantaloupe and oranges.