If you ask a woman what one of the most difficult phases of life, physiologically speaking, certainly the great majority of them will mention that it is the period before menstruation, also known as Pre-Menstrual Tension (PMS).
in It, discomfort, irritation, and cramping are some of the symptoms that take the peace of mind of any woman.
although its occurrence is completely normal and is part of the manifestations of the physiological of the female body, some measures can be taken in order to make the interaction with the TPM better: a healthy lifestyle and, above all, a balanced diet can minimize its adverse effects and make your signs more mild.
according To the nutritionist Sinara Menezes, even though a good part of the symptoms of PMS is the result of agents physiological, it is possible to prepare the body and provide, through the feed, nutrients that mitigate the decline of certain substances, mainly serotonin and endorphins. “A balanced diet, rich in certain micronutrients can improve both the emotional aspects as much as physical,” explains Sinara.
Based on the guidance of the nutritionist, see which foods can not miss in your diet:
Low glycemic index
These foods are able to stabilize the glucose and provide energy more slowly. They combat the sudden drop in blood sugar and prevent hunger abrupt that it leads to binge eating. Therefore, it is worth to consume grains such as lentils, peas and soybeans, as they are good choices of complex carbohydrates with low glycemic index able to extend the supply of glucose in the body.
Aposte nas fibras
Cereals such as oatmeal, brown rice and corn to benefit the intestinal transit, as they have a more complex structure. Help to fight off potential colds and bumps. In addition, also provide energy more slowly, keeping you satiety for a longer time.
Enhance your dish with tryptophan
This agent precursor of serotonin helps in the production of the hormone of well-being, and combating the crises of depression and anxiety. “Invest in foods such as salmon, tuna, and cheese – in addition to rich in tryptophan are good sources of animal protein. However, there are also options of vegetable origin, such as the banana, the avocado and nuts,” says Sinara.
These foods are rich in vitamins and minerals important for the body. Vegetables such as: carrot, pumpkin, broccoli and spinach are rich in calcium, magnesium, vitamin A and vitamin B6. These minerals and vitamins are typically low during the menstrual period and may be associated with the various evils of this phase.
Count on the antioxidants
because they have anti-inflammatory properties and anti-aging, these foods can help minimize symptoms such as bloating, acne, and mood changes. “Evening primrose oil, salmon and flaxseed are great sources of fatty acids are effective in combating the various evils of the body,” says Sinara.
hydration is good for the body, both to prevent swelling, and to aid in digestion of fiber present in the food. It is important to hydrate regularly throughout the day, avoiding drinking too much liquid after meals. As the body is in intense work, it is important to redouble the care of the fluid intake, opting for drinks lighter like coconut water, herbal teas and relaxing and, indispensably, the water itself.
Just as there are foods that may function as a “holy medicine”, has also those who act as villains, thereby increasing the adverse effects of the TPM.
according To the nutritionist it is important to avoid foods that may aggravate the sensitivity of the female body. “Processed foods, fried foods and sweets have a high content of sodium, fats and sugars which can both increase the swelling as do, in fact, the woman gain more weight. It is necessary to be careful with the salt, including in the preparations homemade,” he observes.
in Addition, Sinara draws attention to the consumption of drinks based on caffeine, because they can worsen symptoms such as irritability, headaches and insomnia. “The ingestion of any beverage, or a supplement to base of caffeine should be moderate, and mostly avoided late in the day for not disturbing the sleep,” he adds.