Nutrition In PMS (premenstrual Syndrome) - Part 1

Mood swings, increased fatigue, swelling, sore breasts, acne, headaches, pelvic pain, thirst, increased appetite, changes in taste sensations, depression, aggression ... Ladies certainly know all these conditions. And this is by no means a complete list of symptoms of premenstrual syndrome (PMS) . These ailments are often considered normal and women do not consider it necessary to fight them. However, doctors believe that the symptoms can be easily overcome by changing the diet.

Before we look at the menu, let's see what are the causes and mechanism of development of PMS, as well as the factors influencing the condition.

PMS: causes and mechanism of development

PMS is a set of mental, emotional and hormonal disorders that occur in the days before the menstrual cycle in women and disappear when it occurs. The reasons for their appearance have not been scientifically established, but most scientists are inclined to believe that everything is due to hormones.

During this period, the level of prostaglandins increases sharply, the amounts of which determine the intensity of contraction of the uterine muscles, and hence the strength of the pain. In addition, the condition is characterized by increased appetite, headaches, gastrointestinal disorders, and increased fatigue.

In addition to prostaglandins, fluctuations in estrogen and progesterone levels can also have an effect, leading to mood swings, irritability and anxiety.

In addition to all the above, aldosterone levels can rise in the period before the menstrual cycle, leading to weight gain, edema, chest pain and nausea. In turn, the variation of this hormone is the cause of tearfulness, depression and insomnia.

Other factors influencing PMS:

• malnutrition;
• frequent stressful situations;
• lack of regular physical activity;
• heredity;
• and even chronic inflammatory processes occurring in the body.

Nutrition and PMS

Did you know that:

• Vitamin B deficiency is the reason for the appearance of some of the symptoms of PMS such as: mood swings, increased fatigue, bloating, hypersensitivity of the mammary glands, depression. The substance is found in cereals, nuts, red meat and green leafy vegetables.
• Insufficient magnesium is the "culprit" for dizziness and headaches, pelvic pain, acne and depression, as well as cravings for chocolate, sweets and pasta. Magnesium is found in nuts, seafood, bananas, dairy products, cereals and green vegetables.
• Deficiency of polyunsaturated Omega-3 and Omega-6 acids leads to fluctuations in prostaglandin levels. Beneficial substances can be obtained by consuming fish, nuts and vegetable fats.
• Lack of carbohydrates, minerals and cellulose causes a decrease in serotonin and estrogen levels and leads to irritability and nervousness. These ingredients are found in bread, pasta, rice, potatoes and legumes.
• Deficiency of isoflavones affects the level of estrogen in the body, and the consequence is severe symptoms of PMS. Isoflavones are found in soy products such as tofu cheese, soy milk and others.
• Insufficient amounts of zinc are a factor leading to acne. The element is part of seafood, beef, nuts and seeds.

Stay with us in the second part of the article, in which we will see 20 top products that should be consumed in PMS.

To learn interesting facts about the condition, read Part 3.