Healthy diet vs premenstrual syndrome

• April 28, 2024

When the period approaches menstrual It is common for women to feel some physical and emotional symptoms that may affect their quality of life ; therefore, it is recommended that they carry a diet healthy to help prevent discomfort.

According to the book The 17 day diet , of Dr. Mike Moreno , the menstruation impacts on an emotional level because the levels of estrogen Y progesterone affect the serotonin , chemical brain that makes people feel happy.

However, the specialist says that with a combination of foods and supplements you can fight the Premenstrual syndrome .

To combat symptoms like depression , anxiety , sadness , crying, change of mood, sickness , headache , inflammation or cramps, you should include the following foods in your diet :

Salmon and other fish : This food is rich in proteins, calcium, magnesium, iron, fatty acids such as omega 3, which help to reduce belly pains and stabilize the hormonal level. Try to eat two or three servings when you experience the symptoms.

Lean proteins : meat and chicken provide selenium, an important mineral that fights the discomfort caused by the menstrual period, such as depression. Eat two servings of this product a day.

Soy proteins : Tofu, tempeh, soy milk and edamame contain hormones vegetables (isoflavones) that relieve the changing mood, inflammation and abdominal pains. Eat them as a snack a few times a week.

Natural carbohydrates : White beans, sweet potatoes or black beans are rich in potassium and magnesium, two minerals that prevent mood swings, fatigue, cravings and inflammation .

Diuretic vegetables : These help to eliminate water from the body, because most contain magnesium, potassium, calcium and other nutrients that alleviate inflammation abdominal. Eat asparagus, beetroot, cucumbers, lettuce, parsley, spinach, tomatoes and watercress.

Dr. Mike Moreno recommends avoiding soda and chewing gum; as well as perform five or six meals a day to keep the sugar level stable in the blood ; Also, remember that drinking water is one of the best ways to stimulate the body to eliminate excess fluid.

Video Medicine: Nutrition 101 : How to Eat With PMDD (April 2024).