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Last posts on private forums:  sare  2008-06-16 09:56:33 matthew 2008-04-12 21:25:59 pieniadz 2008-04-12 20:52:26
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Last posts on private blogs: matthew 2008-04-12 21:25:17 mary 2008-04-12 19:27:47 |
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You are in: Main Page / Medical articles / Women's Health / Diet and Menstruation
Menstruation is tough time for plenty of women, they suffer for half of the menstruation cycle. The article presents rules about diet which can help reduce symptoms of PMS and pains of each period.
PMS diet
Premenstrual syndrome usually begins in the middle of the cycle when relations between the estrogen and progesterone change. Most women feel this change quite painfully as they suffer from joint and lower abdomen pains, their breasts become tender and scale shows around 2-3 kilograms more than usual. As a consequence, women suffer from bad mood, problems with concentration, we sleep worse, become moody and eat more.
Forget about dieting
There is small chance that a diet would work in this particular period. Hormone swings block water in the organism, so women feel swollen and fat. Hunger can only worsen the situation.
Frequently eat small portions
Don't skip meals, eat 4-5 times a day. This will prevent you from sudden hunger attacks.
Eat tomatoes, bananas, lemons, pumpkins or potatoes
They are a perfect source of potassium which helps remove water from organism.
Eat nuts
They contain unsaturated fatty acids and magnesium, which have a positive influence on nervous system. They lower irritability and improve the mood.
Add olive oil
It contains plenty of vitamin E which reduces tenderness of breasts. Green vegetables also contain vitamin E so add such vegetables as spinach, broccoli, lettuce, parsley and kale to your diet.
Opt for whole-grain produce
Groats, oatmeal, whole-grain bread provide the organism with chromium which combats appetite for sweets. Eat lean meat and eggs as they also contain this important substance.
Limit the amount of processed food
Cook more often - ready-made meals, cold meats or fast food contain plenty of salt and other preservatives, destroy the balance of fluids in the organism and worsen the symptoms you already have.
Diet for feeling blue
What is even worse than PMS is the fact of a bad mood. Psychological problems, mood swings appear at the same time as PMS and they also cease when the period appears. This can lead to loss of energy, tiredness, irritability or sleepiness, lack of concentration, loss of appetite or tendency to overeat. An appropriate diet is able to soothe the symptoms.
Follow the same rules as during the PMS
Eat less animal fats
Choose dairy products with low amount of fat. Saturated fatty acids, present in animal fats, worsen depression and bad mood. Fats should constitute less than 25% of daily calorie intake.
Eat more fat fish
Salmon, mackerel or herring are the best source of omega-3 fatty acids which stimulate production of serotonin (hormone of happiness). You can find omega-3 fatty acids in walnuts, rapeseed oil and linen oil.
Forget about coffee, strong tea or alcohol
They increase mood swings.
Increase portions of green vegetables
Spinach, broccoli, lettuce contain magnesium which can also be found in whole-grain produce.
Eat bananas
There is a large potion of tryptophan, crucial for serotonin production. You can find it in avocado, eggs and poultry.
Remember about vitamin B6
It enhances absorption of magnesium and omega-3 acids. You can find it in lean meat, fish, eggs, potatoes and carrots.
During your menstruation period
The beginnings of a period means additional problems plenty of women. Although their mood gets better, physical complaints don't disappear, they only change a little bit. Tenderness of breasts stops, however, women suffer from lower abdomen pains, stomachache and general weakness. It's advisable to consume products which minimalise those symptoms.
Eat livers and beetroot
Although the blood loss during the period is small it can be weakening. Iron acts as the best blood regulator so you should eat liver and lean meat which contain iron. Iron is also found in dairy products, beetroot, broccoli, parsley, cherries.
Eat fruit
Vitamin C which is found in fruit helps absorb iron. As vitamin C is sensitive to high temperatures, fresh fruit are the best.
Eat oatmeal
Those days, you can have problems with digesting. There are plenty of fiber in oatmeal so let it regulate digesting and prevent flatulence. Apples, and natural yogurts without sugar act similarly.
Forget about alcohol
Even such drinks as beer or other spirits are inadvisable - alcohol widens the blood vessels and may result in bleeding.
Avoid leguminous plants
Leguminous plants and cabbage produce bloating of your stomach so try to reduce their consumption to the minimum.
Resign from fried meals
They are digested for a long time, so cook or bake in the foil instead of frying.
Added by:
mary
not connected with health care system
Added on:
2008-09-16 12:27:02 ,
Updated:
2008-09-16 12:32:25
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