Premenstrual syndrome (PMS) - it is a problem withfaced by every second woman. The syndrome includes about 150 signs, it begins to appear 2 weeks before menstruation. All the symptoms can be divided into several main groups:
- anxiety, irritability, insomnia;
- increase in appetite, craving for sweets, headacheWeakness;
- depression, forgetfulness, carelessness;
- hyper-hydration with water retention, weight gain, breast induration.
The exact causes of PMS are not known, it is believed that he has a connection with a violation of the balance between the two female hormones estrogen and progesterone. It is also known that the hormone progesterone can not successfully communicate with the cellular receptors with a low level of blood glucose. Therefore, one of the options to reduce the effect of PMS on the female body - it food.
Regular consumption of carbohydrates (complexcarbohydrates) provide the normal coupling of the hormone progesterone to cellular receptors. In one study, women with PMS ate food containing large amounts of carbohydrates in the form of whole-grain bread, rice and other cereals, dried fruits, fruits, the effect of ICP reduction was observed in 50% of the respondents, 20% felt some improvement, 19% completely got rid of the symptom .
Note also the other changes in diet, which must be taken to reduce PMS:
Inclusion in the diet of nuts, seeds and fatty sea fish varieties as well as fatty acids omega-3 help to improve hormonal balance.
Reducing salt intake, as it favors the retention of moisture.
Avoiding alcohol and caffeine to reduce irritability and depression.
Vitamin and mineral complexes against PMS
Various vitamins and minerals help to reduce the effects of PMS, but unfortunately, their efficiency is also not high, and they need to take a cycle in three months.
Vitamin and mineral supplements shall include the following vitamins and minerals:
Magnesium. It is necessary for the stabilization of blood sugar levels. Magnesium reduces symptoms of irritability, anxiety, fatigue, headaches, reduces puffiness. The mineral also acts as a muscle relaxant. Interacting with vitamin B6 it helps reduce the negative effects of excess estrogen; interacting with zinc, regulates the formation of sex hormones of some genes.
Vitamin B6. In addition to the above effect on reducing irritability and other emotional symptoms, as well as weakness and dizziness.
Vitamin D and calcium reduce headaches, swelling, positive effect on the emotional level.
For more information on the reception of a drug it is best to consult a doctor. In conclusion, it should be noted that in the case of particularly severe PMS symptoms should consult a doctor.