PMS & Food

Gain weight, endlessly devouring chips and chocolate? All week, frustrated at their home? Stomach ache? So, it is time to consult with his feminine calendar. Surely you are about to begin "critical days".

It is believed that 40% of women of reproductive age suffer from pronounced physical and emotional manifestations of premenstrual syndrome (PMS), preventing the lead ordinary lives. On the existence of PMS and its negative impact on the well-being of women have long known, but the reasons for the phenomenon has not been fully explored. Evident only by the fact that the process involves hormones: progesterone, estrogen and testosterone, as well as serotonin - a substance contained in the brain.

Try the carbohydrate treatment "

One of the most annoying physical consequences of the ICP - increased appetite and weight gain.

Women suffering from PMS, love to eat chocolate or crisps. But a passionate desire to eat before your period has nothing to do with hunger. It is caused by biochemical processes in the brain. Changes in hormonal environment in women can lead to a shortage of serotonin, and one way to fix this imbalance is to consume foods containing a lot of carbohydrates. However. as it is impossible always to drink champagne to quench their thirst, so you should not be carried away and chocolate and chips in order to improve health.

Women's addiction to fatty and sweet foods before your period due to an instinctive desire to rapidly raise the level of serotonin and endorphins. While this is certainly not the only one and not the best way. Far better food, rich in complex carbohydrates. It not only helps to increase serotonin in the body, but also contributes to better metabolize progesterone.

Many women literally throw themselves at salt, fat and especially sweet foods. But they choose the wrong products. Ice cream, chocolate and similar foods only degrade with PMS, causing a sharp rise, and then immediately sharp decline in blood glucose levels. This again leads to feelings of hunger.

Paradoxically, the consumption of certain products helps reduce the appetite for PMS. If before menstruation and pulls you to eat something "harmful" and fight with this desire with the help of cereals and legumes. You can eat a piece of tuna on rye or rice crispy rice cakes.

By the way, suppress the urge to eat something sweet you can add the food a little vegetable oil, for example, almond or a little mayonnaise. They actually reduce the appetite.

The "rule of halves"

When it comes to reducing the appetite for PMS, it does not matter what you eat. Much more important, HOW you eat. Feeding small portions 6 times a day helps to stabilize blood glucose levels and overcome feelings of hunger. At the same time you eat no more, and more.

Special diet for PMS do not have to adhere to. It is better to use the "rule of halves".

For example, at breakfast - half a plate of porridge in the skim milk, which added berries, at 11:00 - some whole grain bread with slices of carrot and celery, or half a banana. For lunch you can eat half a chicken breast and half an apple, but after 2-3 hours - drink half a cup of nonfat yogurt, eat a little cheese or the remnants of a chicken and apple.

The "rule of halves" helps women to stop worry about the fact that she ate a lot and gain weight.

Do not forget about micronutrient

In the normal content of calcium and magnesium desire to eat chocolate there is much less. Magnesium relaxes muscles, normalizes blood glucose levels and provides a deep sleep that when ICP is especially important. In addition, it was he who improves the assimilation of calcium.

Benefits of calcium and magnesium to relieve the symptoms of PMS has repeatedly proved. Receiving 1200 mg calcium carbonate per day in the form of chewable tablets reduces symptoms of PMS by nearly 50%, while receiving 200 mg of magnesium per day for 40% less marked edema, chest pain and bloating.

Simple recipe

Reduce your appetite and not gain weight will help the two old proven means: every day to drink 6-8 glasses of water and do exercises regularly.

Women tend to restrict fluid intake, fearing the appearance of edema - one of the symptoms of PMS. In fact, the water cleanses the body and reduces bloating - frequent symptom, appearing before menstruation.

Physical activity also helps eliminate the unpleasant manifestations of PMS. It helps to not only burn calories, but also to remove tension and improve mood.

Here are some ways to improve the state of health at the ICP:

* Eat more food containing complex carbohydrates (bread, cereal, pasta from durum wheat, cereals), fiber and protein. Reduce consumption of sugar and fat.
* On the eve of menstruation, avoid salty foods. This will help reduce swelling and bloating.
* Eliminate the use of foods and beverages containing caffeine, as well forget about alcohol.
* Daily intake of 1200 mg of calcium helps to reduce symptoms of PMS.
* Vitamin supplements containing magnesium, reduces bloating, chest pain, and mood swings. Vitamins B6 and E also help to improve the well-being at the ICP.
* Talk about your problems with friends. The realization that not only do you suffer from PMS, sometimes helps.
* Aerobics. Train for 30 minutes 4-6 times a week.
* Try to relax and reduce stress through yoga and massage.
* Try to sleep (the average night of sleep should be about 8 hours).

When a healthy lifestyle and good nutrition do not help, assigned medication with antidepressants, nonsteroidal anti-inflammatory drugs, diuretics, or oral contraceptives.
Rx Missouri