PMS affects all women to a greater or lesser extent. In some cases, about 15 percent, PMS symptoms negatively affect women's quality of life. Headaches, fluid retention, abdominal pain, nausea, or diarrhea, are some of the common symptoms of this disorder that many women suffer every month.
There are pharmacological methods that can help alleviate the discomfort of PMS, as well as home remedies like applying heat and other tricks that are passed from generation to generation. But if there is something that really helps reduce premenstrual discomfort, it is eating certain foods during that period. In the same way that there are other foods that aggravate them.
Foods that help relieve the discomfort of PMS
The fats that are consumed have a direct influence on premenstrual syndrome. In the case of unsaturated fats, such as the one provided olive oil, avocado, blue fish or nuts, the correct contribution helps to reduce or eliminate the symptoms. This is because the healthy fats in these foods help synthesize hormones that act as anti-inflammatory.
On the contrary, foods rich in saturated fat such as sausages, red meat, or pastries, which cause the body to synthesize inflammatory hormones. These fats accumulate in the abdominal area, causing inflammation, poor digestion and many of the typical discomforts of PMS. Omega 3 vitamin supplements are also recommended, as they are anti-inflammatory and act long-term.
Another of the most common symptoms of PMS is a low emotional state. To avoid this, the consumption of foods rich in tryptophan, which is a substance that promotes the production of serotonin. This achieves a lower perception of pain and a more favorable state of mind. Eat foods rich in tryptophan such as bananas, eggs, meat, legumes, or nuts.
Drinking water and herbal infusions such as chamomile, dandelion or horsetail will also help you eliminate fluids and feel lighter. And if you suffer from nausea, try a ginger infusion, you will feel much better.
Foods that are not recommended
Just as there are foods that, due to their nutritional components, help relieve or eliminate premenstrual syndrome, there are others that aggravate them. In general, all products with a lot of fat, excess salt, industrial pastries or carbonated drinks. Since they all contribute to abdominal bloating, which is one of the main discomforts of PMS.
Avoid consuming these foods to reduce discomfort:
- Processed foods: The body asks for sugar and you give it pastries rich in sugars and fats, although you achieve a peak of happiness relatively quickly, in a short time you are down again and also, you feel more bloated. Avoid processed and refined sugar, instead, eat fresh fruits, nuts, and whole grains. These foods help control blood sugar levels, preventing the sensation of lack of sugar.
- Cut down on very fatty foods: Red meat is rich in fat, sausages and products rich in saturated fat. Since they increase the production of estrogens, the main cause of PMS. The consumption of whole milk, nor very fatty derivatives like aged cheeses.
- Avoid salt and high sodium products: To avoid fluid retention and the feeling of bloating, control your salt intake. You should also avoid bag snacks, pickles or sausages.
Lastly, do not forget to do moderate exercise even when you have discomfort for premenstrual syndrome. Although it may seem counterproductive, exercising promotes the release of endorphins, which help reduce stress. With a little exercise, a little walk, a dance at home, or a yoga session, you will feel in better spirits, lighter, more positive and upbeat.