Sometimes premenstrual syndrome is very difficult, the hormonal system is malfunctioning, appetite, irritability, sensitivity and emotionality increase, fluid is retained in the body, edema appears, and stomach aches. During this period, it is important to pay attention to nutrition, focus on foods rich in iron.
Lack of energy and frequent stress leads to overeating and a sharp craving for sweets. Here fruits and healthy sweet snacks come to the rescue – for example, honey… The fiber found in fruits will also help your intestines work better.
Vitamin B6, which are rich in bananas, will help relieve abdominal pain and muscle cramps. Pineapple will also relax muscles and aid digestion.
Do not forget about nuts – they contain a lot of protein, which will help regulate appetite and reduce weight, as well as healthy unsaturated fats – the key to the beauty and health of any woman. Nuts will relieve pain and tension in the abdomen and relieve inflammation.
Pay attention during this period to sesame seeds – They are rich in substances that help relieve cramps. Sesame also contains a lot of vitamin B6, calcium, zinc, magnesium and fatty acids.
If you control your weight and avoid sunflower seeds, during PMS you can afford a small handful – they will support the body with vitamins and microelements necessary at this time.
To reduce sugar cravings, increase your intake of complex carbohydrates. It can be porridge, bread, pasta – They also contribute to the production of serotonin and improve mood, which is very important these days.
During PMS, choose vegetable protein – beans, peas and lentilsas well as vegetables such as broccoli, pumpkin, cauliflower and celery.
Dairy produce it is better to reduce in the diet, try not to combine them with foods that provoke bloating and additional pain. You should also negate the consumption of animal fats above the norm – they have a bad effect on the hormonal system of a woman.
To avoid swelling, try not to consume a lot of salt, season your usual dishes with herbs and seasonings without its content. And so that your mood does not swing, give up caffeine and caffeinated drinks – they will only increase irritation, deprive you of sleep and add anxiety. The same applies to alcohol – it will increase puffiness, interfere with the absorption of nutrients from foods and provoke headache attacks.
During PMS, you can drink:
– chamomile tea, which will calm the nerves, relieve pain and inflammation, and ease the course of menstruation;
– mint tea – also normalizes the nervous system, reduces appetite and prepares the body for blood loss;
– green tea will reduce estrogen levels, and due to the high content of antioxidants, it will rejuvenate the body and help cope with the course of menstruation.