For some women the days before your period are true torment because the discomfort often severe and sometimes disabling. The consumption of certain foods lessens the symptoms and follows the exactly certain indications; it may even lose weight, what is certainly interested. Premenstrual syndrome is known as the set of symptoms that affect women during the days prior to the rule, which is due to the body's abnormal response to hormonal changes, particularly estrogen and progesterone. According to studies on the subject, these alterations cause changes in serotonin and tryptophan (neurotransmitters, i.e. substances in the brain that allow communication between neurons) involved in important processes such as mood, appetite, sleep, memory, learning, temperature, performance and muscle contractions. Not all cases present the same symptoms, nor do they do with the same intensity, although breast tenderness, abdominal swelling and irritability symptoms appear to be common in most women. However, in general terms one can speak have the following signs, besides those mentioned: Increased or decreased appetite. Fatigue. Difficulty concentrating. Headache. Constipation or diarrhea. Weight gain. Need to eat sweets. Fluid retention. Sadness and depression. Excessive sleeping or difficulty sleeping. Acne, since before the period, in some women, raising the levels of androgens (hormones) causing stimulation of the sebaceous glands of the skin. However, recent researches also attribute the presence of PMS to foods commonly consumed, so that if you control the intake of these can lessen the discomfort considerably. Do Diet and Menstruation? Although you can not establish which is the largest of the discomfort generated during the menstrual period, the retention of grave concern to be reason for considerable inconvenience and weight gain? The difficulty in disposing of body fluids is because during the normal menstrual cycle the estrogen and progesterone levels rise after ovulation until the day of menstruation, but the presence of factors such as stress can cause that progesterone does not reach the quantity required and that this will retain liquids. For some women, especially those over 30 years old, this means weight gain of 3 to 4 kilos on average, which also contributes to emotional changes such as depression and irritability. In addition, the burning sensation often accompanied by abdominal swelling in ankles and fingers. To combat this problem is recommended decreasing salt in food, not only in food preparation but also avoid eating processed those that contain too much, as fast soups, canned foods and chips, for example. In some women follow these measures is not complete solution to fluid retention, so many doctors prescribe diuretics (medications that motivate action to urinate). Our intention is to help you before and during the days of the menstrual period are less discomfort and not confined to bed, so here are a diet that will help significantly to not keep fluids down, the scheme will start five days before menstruation and continue for two days with it, besides feeling better, miss at least a kilo, do not hesitate. Diet to decrease menstrual pain As expected, the designated diet will help considerably, but followed other care the results are multiplied, which is why here's what measures can be of great benefit in these difficult days: Water. Do not stop taking the vital fluid, although the intention is to avoid its accumulation, as a dehydrated body will assist in the retention, drink water, at least 6 to 8 glasses a day. Calcium. This mineral can help prevent fluid retention and is found in milk and its derivatives, mainly. Fiber. It is known that consumption of foods rich in fiber helps lower estrogen levels and prevents fluid retention. The so-called soluble fiber retains water during digestion and transformed into a gelatinous substance, which slows digestion and absorption rate of nutrients from the stomach and intestines can be found in oats, barley, nuts, Seeds, beans, lentils and some fruits and vegetables. In turn, the recognized non-soluble accelerates the passage of food through the stomach and intestines, adding bulk to the stool, is consumed in foods such as wheat bran, vegetables and whole grains. Pineapple. It has potent diuretic, i.e., promotes urination; it is also easy to digest and contains significant amount of fiber to prevent constipation. Infusions. Some herbs act as a diuretic and can help reduce fluid retention, such as dandelion. Others, such as valerian, chamomile or linden, administered in the same way, are very useful to be calm and reduce stress. Vitamin B6. Because they help to stabilize hormone levels, is recommended to increase consumption of foods containing this nutrient, such as whole grains, green vegetables, lean red meat, dairy products, beans, eggs, chicken and fish. Iron. Since this mineral is necessary for blood formation in women is particularly important to recover fluid loss during menstruation and thereby avoid states anemia. Moreover, to reduce other symptoms already mentioned annoying Avoid processed foods, refined sugars and fats, for example, chocolate, alcohol, pizza, cola and hamburgers, dairy products, meats and red meats. It should be noted that to reduce the discomfort of premenstrual syndrome is appropriate physical exercise, which improves blood circulation, providing feelings of wellbeing and energy, and helps alleviate symptoms and regulate fluids in the body, it is recommended to walk, bicycle, skating and swimming, at least 30 minutes a day. Finally, we can not fail to mention that there are medicines that help in times of crisis, such as analgesics, indicated if they suffer headaches, Back and abdomen. Women of childbearing age need not suffer in those days when it seems that life is a torment for the inconvenience of the menstrual period, all knows what to eat, which modify the behavior of the body and mood.
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