PMS symptoms affect many women, according to latest statistics, as many as 70 percent, some to a lesser or greater extent, and indeed can be very uncomfortable and uneasy.
“In those days” as we like to say, is not you do nothing except food, and it often unhealthy – purchasing. For all of you who bother this passion and know very well how unpleasant minds be menstrual syndrome PMS, we made this detailed guide, which is based solely on healthy food, medicinal herbs, and recipes that can be stored in a self-directed at your house. If you are the answer to alleviating PMS symptoms and uncomfortable, we give you our word that you are at the right place.
PMS SYMPTOMS DURATION
Strong intense headache, discomfort and abdominal pain, unpredictable mood swings, nausea and discomfort in the stomach, vomiting, increased appetite during the day, pain in the chest, the emergence of a large number of pimples on the face, are just some of the possible even 150 known symptoms of premenstrual syndrome and the foods that we consume these days uncontrollably, just us still further complicate and worsen the overall situation.
These, at least pleasant PMS symptoms appear seven to ten days before the expected menstrual period, the result of a number of hormonal changes that occur in a woman’s body at this stage of the cycle. No matter how you expressed mentioned premenstrual discomfort, you can feel free to vent, because that modern scientists have proved if you forget to certain unhealthy foods and introduce other in regular diet – premenstrual syndrome can be sent to oblivion.
To ease the PMS fatigue and this unpleasant period, it should certainly be as many moves to the PMS symptoms were under control. The best effect is achieved by daily physical activity for at least thirty hours (brisk walking, easy cycling, swimming, pilates), because the movement has a positive effect on the neurotransmitters that influence our mood and sensitivity to pain.
Sore breasts PMS
Why do some women experience intense PMS symptoms are still not clear, nor their agents by the end identified, but it is considered that a key role in this change in the levels of brain hormones. The feeling of bloating in the stomach, increased sensitivity and sore breasts, constipation or diarrhea, a strong desire for certain unhealthy foods, severe headache, reduced tolerance to light and noise, forgetfulness, poorer concentration and memory, voltage, sleepiness during the day, hypersensitivity, anxiety, predominantly aggression, sudden and unpredictable mood swings, insomnia – the most common premenstrual symptoms.
The first step in treatment is to a healthy lifestyle. For most women, these changes are sufficient to PMS symptoms under control. Consuming sufficient quantities of liquid (water in the first place), smaller but more frequent meals, balanced diet to relieve PMS -a, with plenty of fruits and vegetables, limited intake of salt and sugar in the body, healthy aerobic exercise and enough sleep – that are of primary importance. From drugs, if necessary (only if present strong premenstrual pain), commonly used nonsteroidal anti-inflammatory analgesics, as well as a number of hormonal contraceptives, but in severe cases, and certain antidepressants.
How to relieve yourself from PMS Fatigue?
If you want to PMS symptoms in your case forever subside, you need a strong and powerful character, willing to give up a learned lifestyle and adopt some new – healthy habits. Some advocates of alternative medicine point out that the appearance and intensity of symptoms largely depend on the “purity” of the woman’s body, ie. on how the whole organism’s intoxication due to long-term malnutrition.
Thus, permanent changes in diet can help to detoxify and cleanse your body – your kidneys, liver, intestines, and lymph system, which will greatly influence the changes in the work of other bodies, including the female reproductive system. Waiver of purchasing unhealthy industrial food – dried meat and canned products, unhealthy candy, soft drinks, white flour, alcohol and the like. only the first step in changing your eating habits established.
In addition, you need every day to eat as many healthy plant foods – fresh fruits and seasonal vegetables, seeds, whole grains, flax seeds, sesame and pumpkin, precious nuts, medicinal herbal teas and freshly squeezed juices. Believe it or not, and good digestion significantly affects and to what extent will be expressed PMS symptoms. Irregular bowel movements and constant constipation are also a sign of intoxication of the organism, but should as soon as possible to regulate digestion and allow our intestines to empty every day, and proper nutrition foods that speed up metabolism are the most effective way to achieve this.
PMS DIET REDUCES premenstrual troubles
If you are not ready to change your eating habits established in the long run, you can resort to short-term diet, ten days before the expected menstruation. Since PMS symptoms similar to symptoms of hypoglycemia, adherence to a diet that includes plenty of starch and low in fat, but it helps people suffering from hypoglycemia – can help in case of premenstrual symptoms, proven modern scientists. PMS diet involves eating healthy mash of whole grains, with mandatory consumption of fruits, vegetables, and potatoes several times a day.
Also, it is necessary to eliminate from the diet harmful white sugar, black coffee, alcoholic beverages and additives such as artificial sweeteners, and reduce the use of typical foods of animal origin, especially those that are rich in unhealthy saturated fats (butter, red meat, refined oils, eggs, fried foods, full-fat dairy products …).
It is very important that in this period restrain the appetite and desire to win many sweets as you will later pay off. If you hang in there five to seven days without consuming sweets, believe that you will then have much less desire for these harmful ingredients. During this diet, it is advisable to work every day and unavoidable aerobic exercise, which will have a positive impact on you and your mood and alleviate the symptoms and PMS.
FOODS THAT REDUCE premenstrual troubles
For premenstrual syndrome as best showed the following foods:
Salmon, walnuts, and flaxseed …
Although fatty foods not advised in the second half of the menstrual cycle, it does not apply to those healthy – such as omega-3 fats. Foods that are by far the best source of these valuable fats are mackerel, salmon, avocado, flaxseed oil and evening primrose oil and nuts. Include them certainly in a regular diet and make it easier to get through the uncomfortable PMS symptoms.
High levels of potassium in this extraordinary fruit remove excess water from our body, which is often seen as part of the premenstrual syndrome. Thanks to them, now the blood sugar levels are stabilized and brought into line, and increases production of the hormone of happiness (serotonin), and also significantly improves our mood during the troubled days when there are premenstrual symptoms. Also, the banana can be a great substitute for unhealthy sweets.
Lentils and PMS symptoms
It contains a lot of fiber and natural sugars, which enables us to good digestion and digestion, provides the necessary hormonal balance and returns the smile and excellent mood. It is also advisable to eat and other extraordinary legumes, such as beans, peas, and soybeans.
Spinach and broccoli
According to the latest research, the premenstrual syndrome can be alleviated with the help of iron, which is rich in spinach, broccoli, beets, cocoa and many other healthy foods. PMS symptoms who are treated with this mineral are frequent headaches, nervousness, and moodiness, which is often just “those days” …
This is an exceptional food that successfully raises calcium levels in the body because it is much lower in the mentioned premenstrual days. High levels of calcium certainly are enabling our good mood. Lest we forget, the great sources of this mineral include and sesame seeds, which should be eaten only in ground form.
Healing almonds and PMS symptoms
They contain a high percentage of vitamin E, which is an excellent choice for problem skin, sensitive and sore breasts, pain and irritable condition, we would say the typical PMS symptoms that almost always accompany the upcoming menstrual cycle.
HOW LENSES PMS Symptoms Medicinal herbs
The plant Vitex (chaste tree) affect hormones
If PMS symptoms manifest abdominal bloating, swollen parts of the body or chest pain, the most common reason lies in the imbalance of estrogen and progesterone. Higher levels of estrogen than progesterone levels is mainly a result of taking the wrong-balanced pills. The plant chaste tree-vitax facilitates balancing of these two hormones, raises the level of progesterone, and drastically reduces the amount of estrogen. The latest tests have shown that daily doses between 4 and 20 milligrams chaste berries significantly reduce discomfort after three menstrual cycles. In fact, plants chaste berries are very beneficial in the case of premenstrual symptoms, and they are recognized by the World Health Organization. How to use chaste? The plant is used in the form of standardized extract (Phyto prevent, 1 tablespoon per day) or capsules (10 mg daily). It is recommended to take 10,15 or 20 days before the cycle, for at least three months. They did not record any contraindications.
Magnesium and vitamin B6 against mood swings
In women whose PMS symptoms manifested by irritability and anxiety, there was a low level of magnesium and calcium in the body, especially those who take birth control pills. Magnesium and vitamin B6 are essential to our body for the synthesis of neurotransmitters (dopamine, serotonin …) that can ease premenstrual discomfort.
Magnesium and vitamin B6 are taken into ampoules or capsules, two to four daily (from 300 to 400 mg). Choose those containing gluconate, glycerophosphate, magnesium chloride or citrate, for better digestive tolerance. They are taken with a meal from one to three months. The ideal would be at the same time increase the dose of calcium – consuming dairy products, almonds, sardines and mineral water.
Evening primrose oil and borage(starflower) for premenstrual problems
If PMS premenstrual symptoms manifest expressed otečenošću certain parts of tea,
water retention and a feeling of heaviness in the lower abdomen. Evening primrose oil and borage, rich in omega-6, with a strong anti-inflammatory effect, soothe pain and reduce the feeling of congestion (congestion). On the market there are capsules with oils of these two plants are taken from one or two 500 mg daily for the next 10,15 or 20 days before the menstrual cycle, or continuously, depending on the severity of symptoms. Be careful not to overdo it with a touch, because in this case, a possibly less conclusive increase in body weight.
Yarrow tranquilizer menstrual pain
He takes the pain in the lower abdomen and a sense of weight before your period or the first day of the cycle. How to help yarrow? Elevated levels of progesterone in the blood, which, again, on the other hand, promotes swelling of the accumulated blood in our pelvic region and alleviates painful spasms. To be taken in capsules of 150 mg, two capsules in the morning and evening, for two to five days before the start of the cycle, longer if necessary. It can be used in combination with other herbs that have a beneficial effect on spasms, such as angelica or white willow, capsules, or as a medicinal tea: three large tablespoons of a mixture of herbs in equal parts is poured in 50 dl of boiling water. For people sensitive to the aster (daisies, chamomile …) these plants can cause some allergic reactions.
BEST RECIPES AGAINST PMS PROBLEMS
The medicinal soup lens prescription
A cup of lenses clean, wash and put to cook with one onion, carrot, celery piece, one potato, the price of garlic and parsnip. Add salt, pepper to taste and bay leaf. Now cook this soup for about 45 minutes, and then you need a lens with vegetables lightly to strain (remove the bay leaf) and blended, and then go back into the water and cook for a few minutes. Finally, add the chopped parsley leave. With this healing soup, PMS symptoms are much easier to tolerate.
Sandwich with seeds and tofu
Two tablespoons of mayonnaise soy mix with a teaspoon of ground flax seeds, sesame, and pumpkin. Raw tofu cut into slices, sprinkle with curry and salt and then bake in the appropriate grill pan. Integral croissant cut open lengthwise in half, coat it with a mixture of mayonnaise and seeds, and add the slices of tofu and lettuce leaves, or a salad of shredded cabbage, carrot, and cucumber.
Banana with cocoa and almonds
Banana peel and place on a plate. Pour the mixture made of teaspoons of local honey, a teaspoon of cocoa powder and a few drops of milk or water. In the end, sprinkle all with minced almonds. This food you can eat and prepare as nice healthy breakfast, a delicious dinner or a great treat, instead of purchasing unhealthy sweets. From these same ingredients can make a delicious and healthy shake, but in this case need to add more milk…. in both cases, PMS symptoms will be alleviated.
Meatballs bean recipe
A pound of good quality beans cooks and blended. For very little oil stew mixture of half a kilogram of onion and leek and three cloves of garlic. When all Stir-fry, remove them from the heat and add the optional cayenne pepper, salt, and pepper. All of this now well unite with beans and add as many bread crumbs as needed to connect to the masses. Finally, stir in the parsley, form meatballs, line the already pre-oiled baking sheet and bake for about thirty minutes, until golden brown fine.
Milk of almonds recipe
In the evening plunge 250 grams of raw, unsalted almonds in water and leave them there for the night. In the morning they blended in a liter of water and add a quality local honey if you are planning to get the sweet milk. Blend until the mixture thickens homogenize. Milk strain it through a thick gauze and pour into glass bottles. Thus obtained is healthy almond milk can be kept in the refrigerator for the next seven days.
We hope that the text would be useful and that you will try some of our recipes, if PMS symptoms and still not picked up, be sure to contact your chosen doctor.