Premenstrual syndrome interfering with privacy and poisons? As you become irritable, aggressive, tired, or just passive valites feet? Then our article is for you. Win PMS diet!
Try at this critical time to comply with certain conditions. A good night's 8-hour sleep is required, a day - is desirable.
In the morning take a contrast shower in the evening take a walk in the fresh air. Set aside the decision of complex issues and finding relationships - stress only aggravate the discomfort. It is not necessary to jam irritation chocolate or a glass of wine to remove stress.
To reduce the unpleasant symptoms will help diet anti-PMS, which must be followed for 7-10 days before the beginning of the cycle and during menstruation.
Diet for PMS: what products have a positive effect on the hormonal balance / istockphoto.com
Can not be red and white
First of all, in these days to avoid foods with a high content of arachidonic acid. This is one of the polyunsaturated fatty acid omega-6 involved in the production of prostaglandins (bioactive compounds causing muscle contraction). Products containing this acid, in such a period it is desirable to eliminate from your diet or at least reduced. In this list: milk, sour cream, cream cheese and white meat (chicken and turkey). During PMS is also not recommended to eat red meat (beef, pork, lamb), which contains saturated fats.
Diet for PMS: what products have a positive effect on the hormonal balance / istockphoto.com
At the critical moment
Salt - another provocation, causing fluid retention and bloating, which enhances menstrual cramps. Give up sugar, it violates the absorption of certain minerals and vitamins of group B. A deficiency of these substances may enhance muscle tension, cramps and uterine contraction.
Remove the muscle tension and reduce pain by using products which increase the production of prostaglandins antispasmodic. Thus, in some types of fish (mackerel, herring, salmon, sardine, tuna) contains linoleic fatty acid, which contributes to the relaxation of muscles. A lot of this acid in walnuts, in pumpkin seeds and oil, and flax. Includes menu whole grains such as brown rice, oats, millet, barley, and rye. This natural sources of magnesium, calcium, potassium, protein, fat and vitamins. Calcium and magnesium reduce muscle tension, fiber improves intestinal function, and potassium is a diuretic. Lean on fruits and vegetables rich in natural anti-inflammatory compounds: bioflavonoids and vitamins. These substances strengthens blood vessels, improve blood flow, decrease pain and cramping.
Diet for PMS: what products have a positive effect on the hormonal balance / istockphoto.com
Approximate daily menu for PMS
Breakfast: boiled egg, toast of bran bread with honey, mint tea without sugar.
Lunch: of fresh green apples and a handful of nuts (almonds, cashews, walnuts).
Dinner: salad with 1 tomato, half an avocado and lettuce, dressed with lemon juice. 200 g baked cod, garnish - boiled brown rice, slice multizernovogo bread, orange juice.
Snack: green apple and pear.
Dinner: boiled broccoli or green asparagus, tea with snowball.
Before and during menstruation eat frequently but in small portions. In the presence of edema drink plenty of fluids, especially before bedtime.
- Reduce the consumption of milk, yogurt, butter, fat cottage cheese, sugar, salt, red meat and poultry.
- Under the ban: caffeinated and alcoholic beverages, spicy dishes, smoked meat, fat cheese, margarine, sweet products and sweets, including ice cream.
- It is useful to include in the menu, fish, vegetables and fruit is green, buckwheat, oats, beans, rice, bread bran oil, linseed oil, sweet fruit (except grapes and dates), cereals, honey, cheese and yogurt low fat.
- Best "female" drinks: mint tea and honey with lemon balm or chamomile, fruit, juice viburnum, as well as fresh juices.
Also you will be interested to read this: 12 ways to ease PMS: advice gynecologist
