Premenstrual syndrome (PMS) Nutrition end Prevention
Many women experience a series of physical or psychological changes that are known as premenstrual syndrome PMS Symptoms usually begin during or after ovulation (up to 14 days before the next menstrual period) and gradually strengthened by the beginning of menstruation.
About 80% of women with ovulation suffering from premenstrual syndrome or PMS. It can be disguised if you are taking birth control pills that contain estrogen and progesterone, which suppresses the natural hormonal cycle.
Although this is a very common symptom, only 20% of women have also expressed that the PMS does interfere with daily life. PMS is prescribed up to 100 symptoms, and are divided into four categories:
Type A (anxiety): anxiety, tension, irritability and mood swings;
Type D (depression): tearfulness, forgetfulness, insomnia, and confusion;
Type H (hydration): fluid retention with the cultivation, cells, and swollen fingers, bloating and tenderness of the breasts;
Type F (desire): the desire for food that contains sugar and other refined carbohydrates, increased appetite, fatigue, dizziness, and headache;
It has long been believed that PMS is the result of an imbalance between estrogen and progesterone, but it now seems likely that some women are sensitive to normal hormonal changes during the menstrual cycle.
Another possible cause of PMS is that premenstrual hormonal changes caused by changes in diet caused by lack of nutrients, and this then triggers the symptoms.
Nutrition and prevention:
Avoid or limit alcohol and beverages containing caffeine because it can worsen anxiety and depression;
Limit your intake of processed foods, animal fats, and sugar, or take more fruits, vegetables, and complex carbohydrates, for example, whole grain bread and pasta;
Eat plenty calcium-rich foods (milk and cheese, fish and edible fish bones, whole grains, legumes, fruits, kale), magnesium (fish, shellfish, meat, whole grains, fruits, green leafy vegetables, seeds, cocoa) and vitamin B6 (most of it is in grains) and E (vegetable oil, eggs, fish, whole grains, lentils, beans, fruits);
Must eat more foods that contain more plant hormones (soybeans and soy products such as tofu and soy milk contain plant isoflavone that contribute to balance hormonal activity and alleviate symptoms of PMS;
Eat smaller meals more frequently and with a lot of whole grains, fruits, and vegetables in order to stabilize blood sugar levels and alleviate mood swings and desire for certain foods;
Reduce the amount of salt in the diet for several days before the symptoms usually begin.