Certain dietary guidelines help relieve PMS. Also known by the acronym PMS has a number of physiological symptoms appear the days leading up to menopause. It is estimated that about 40% of women of childbearing age suffer from premenstrual syndrome called, under which are grouped a series of physical and psychological symptoms that characterize the days before menstruation, seven or eight days before to two weeks even . There are also cases in which symptoms remain to finish the rule. The extent and number of these symptoms vary from woman to woman. There are also as likely to have between 20 and 40 years. Physical symptoms include PMS from the tension in the breasts, heaviness in the pelvis, usually swelling and weight gain, ovarian pains, headaches and back pain to gastrointestinal disturbances (nausea, vomiting, constipation, diarrhea, etc..) and dermatological (redness, pimples, etc.).. Symptoms include irritability psychic mind and tenderness, fatigue, mood swings, insomnia, etc.. As regards the food section is manifested more anxiety and appetite about food, especially sweet foods. Although its origin is hormonal, the specific causes unknown. He points to excess estrogen and progesterone deficiency. As about menstruation also lowers circulating in the blood sugar and disrupts the sodium-potassium balance, hence the irresistible urge to eat and increased fluid retention and therefore weight. Some experts attribute this discomfort to the deficiency of serotonin, a neurotransmitter that contributes to wellness. Hence the tension and feelings of sadness and depression. This relates directly to the craving for sweets, as these foods are those that contribute largely to its synthesis.
Dietary guidelines that help
Some dietary guidelines can alleviate these symptoms and control the urge to eat, which will promote a lower risk of gaining weight.
Eating foods rich in tryptophan. This is the amino acid precursor of the neurotransmitters serotonin synthesized mainly brain. This helps control mood, improves mood, decreases appetite and promotes sleep. It is found especially in milk (hence the popular recommendation to drink a glass of milk before bedtime). Tryptophan is found also in cheese, eggs, meat and potatoes.
Finish dinner with something sweet not too hot, as it can be a sweet piece of fresh fruit, a handful of raisins or prunes or some dried figs. This will also stimulate serotonin production without being so onerous for the line as a piece of chocolate.
Increase consumption of foods rich in magnesium, the mineral called good humor, in fact, the deficit has been associated with premenstrual syndrome. There is magnesium in nuts, whole grains, legumes and in fish.
Keep in mind the vitamin B6 in whole grains, nuts, yeast, Eat Stop Eat etc.., Contributing to the health of the nervous system.
Betting on the fish, as well as being lighter and low in fat, contributing, with its iodine to balance the activity of the thyroid gland, which is also related to hypoactivity PMS.
Combat fluid retention and swelling with potassium present more pronounced in foods such as bananas, potatoes, green beans, zucchini or dried figs.
Do not forget the apples. This fruit also contains chromium and soluble fiber, avoid sudden drops in blood sugar.
Balance the functioning intestinal lactobacilli, present mainly in fermented milks. It will also help combat bloating.
Beware …
The salt. You have to minimize their consumption added because it increases water retention and therefore bloating.
The alcohol.
The snuff.
Soft drinks in general.
Coffee and other drinks that contain caffeine, like colas.
Foods that contain refined sugars.
The sausage fat.
Alternative to chocolate
There are many people who feel an immediate pleasure from eating chocolate. To control your intake during this period, it is advisable to resort to the more pure cocoa in moderate amounts. There are also based substitutes or can be plated carob pod of this variety.
Menu type
Breakfast: 1 yogurt, wheat toast with jam low in calories.
Mid-morning: 1 block.
Lunch: grilled zucchini, chicken papillote with herbs, bread, seasonal fruit.
Snack: 1 banana, 1 drink fermented, 1 handful of nuts.
Dinner: fried rice served with salad, bread, milk shake with bits of dried fruit (figs, prunes, raisins, etc.)..
The recipe
Potatoes au gratin Rica in carbohydrates without excessive calories, provides a good dose of tryptophan relaxing effect and the use of herbs to reduce salt. Serves 4 Ingredients: 1 kg potatoes, 2 tablespoons olive oil, 4 garlic cloves, 1 teaspoon thyme, 1 teaspoon oregano, salt, 100 g. grated pecorino cheese and ½ l of milk. Preparation: Peel the potatoes and cut into slices of equal thickness socks. Grease a baking dish and go stick providing the potato slices in the form of scales, between each layer sprinkle salt, thyme, oregano, minced garlic and cheese. Drizzle with oil and milk and put into a preheated oven at 180 ° C. Bake about 1 hour.