Food To Relieve Premenstrual Syndrome
Premenstrual syndrome is a set of physical, psychological and behavioral symptoms that affect 80% of women. It is also important for you to know that the severe form is known as premenstrual dysphoric disorder and only affects between 1.3 to 5.3% of the population.
These symptoms appear in the luteal phase (after ovulation) and end 2-3 days after menstruation. If you’re already tired of it preventing you from getting on with your normal life or taking anti-inflammatory medications, keep reading because you can use food to alleviate premenstrual syndrome.
Clinical symptoms of premenstrual syndrome
It manifests with at least one of the following symptoms:
- Abdominal swelling.
- Pain in the breasts.
- Headaches.
- Muscle or joint pain.
- Fluid retention.
- Weight gain.
- Anxiety.
- Lack of concentration.
- Tiredness.
- Irritability and mood swings.
- Sadness.
Furthermore, it must occur for at least three consecutive cycles. In contrast, in premenstrual dysphoric disorder, at least 5 symptoms must occur.
Causes of premenstrual syndrome
Everything points to the hormonal variations of estrogen and progesterone. It is a phase in which the estrogen level is low and the progesterone is at its maximum peak.
As a result, they act by altering the levels of neurotransmitters such as serotonin, dopamine and GABA, whose function is to regulate mood. Even blood pressure is affected by changes in the renin system, angiotensin, aldosterone.
Because of all these processes, the diet must focus on providing the nutrients that neutralize them, thus reducing symptoms. Also, these are the nutrients that usually deplete during such a period. Likewise, other risk factors are tobacco and stress.
Feeding to relieve premenstrual syndrome
Why is it essential to include omega-3s in your diet to alleviate premenstrual syndrome?
Basically, because it is an anti-inflammatory and acts on the brain, increasing concentration, since the brain is mainly composed of fat. Thus, it is essential for decreasing the severity and duration of depressed mood, bloating, and anxiety.
Foods rich in this type of fat are blue fish (sardines, salmon, anchovies and tuna), oilseeds (especially walnuts and almonds) and seeds. The benefits of evening primrose oil, which contains linoleic acid, are also known.
How to Modulate Your Mood Through Vitamin B6
Vitamin B6 is a cofactor involved in the synthesis of tryptophan, a precursor of serotonin and dopamine, so it is essential to increase their levels as they decrease significantly. As a result of having low levels of these neurotransmitters, we become more sensitive, getting emotional easily and feeling sad.
Vitamin B6 can be found in bananas, oat flakes, pure cocoa, pineapple, salmon, eggs and avocados.
Reduce muscle pain by including magnesium as part of your diet to relieve premenstrual syndrome
Magnesium is one of the minerals whose blood levels are reduced during this phase. As a consequence of this deficit, there is an increase in aldosterone, resulting in an increase in fluid retention and, in turn, causing a decrease in dopamine.
In addition, its main function is communication between muscle fibers. So if we don’t have enough reserves of it, cramps will arise. This mineral can be found in seeds, pulses, millet and quinoa.
The synergy between calcium and vitamin D
As already mentioned, estrogen levels are low. And what happens? Thus, there is an increase in the PTH hormone, making calcium absorption difficult. And if vitamin D levels are also low, the situation becomes even worse.
Therefore, it is essential to consume foods such as broccoli, kale, almonds, beans, yogurt and goat cheese, as well as blue fish and eggs. And don’t forget to sunbathe for at least 15 minutes a day.
Foods that aggravate premenstrual syndrome
As with any other pathology, there are always foods that negatively affect the development and intensity of premenstrual syndrome. Among them, the following stand out especially:
- The alcohol.
- Coffee and energy drinks because of caffeine, which causes a decrease in B6 stores at this stage. An alternative is to have decaffeinated coffee or teas.
- Soft drinks.
- Sweets, including cookies.
- The fast-food (pizza, hamburgers …).
- The snacks.
- The fried foods.
Exercise is also therapeutic.
Leaving aside food, exercise also has a relaxing, anesthetic and anti-inflammatory effect, which improves our mood by stimulating the production of endorphins. In addition, we must add its effects on physical and metabolic health, which can be summarized with the following sentence.
“There is an agent that improves the lipid profile, it is antihypertensive, positive inotropic, negative chronotropic, vasodilator, diuretic, anorectic, weight loss, laxative, tranquilizer, hypnotic and antidepressant. It’s called physical activity.”
-Dr. William C. Roberts-
Once the benefits of exercise have been discussed, all that remains is to point out that it is necessary to do aerobic exercise, such as running, walking or cycling, at least three times a week. It is also advisable to combine them with strength exercises.
However, it is necessary to be supervised by a personal trainer responsible for correcting the technique and, thus, preventing the occurrence of injuries.
And here’s everything you should know about the therapeutic effect of diet and lifestyle on premenstrual syndrome. Remember to take time to take care of yourself and rest to regain your strength, as we often forget that it is necessary to stop sometimes. Although it may not seem like it, the body will notice. Or do you always feel the same way in every cycle?
