Increased appetite, which leads to overeating and weight gain, becomes a common problem in women these days and with PMS. And it turns out t...
In order to feel good and not get better during and before menstruation, it is important to take care of your diet, eat healthy foods rich in vitamins and minerals, and fibre. What foods should you lean on, and which ones are better to give up during menstruation and during PMS?
How to eat with PMS
PMS, or premenstrual syndrome, occurs due to an imbalance in the levels of the sex hormones estrogen and progesterone, as well as a lack of vitamin B6, calcium and magnesium. Characteristic signs during this period are mood swings, lethargy, swelling, increased appetite.
Most women begin to worry about the syndrome 3-4 days before menstruation, in rare cases earlier - a week before the beginning of "these" days. During this period, it is easy to gain 2-4 kilograms. But if you adjust the nutrition, you can avoid the problem.
No - sugar
After ovulation (about 14-16 days of a 28-day cycle), the level of progesterone increases, the sensitivity of cells to insulin decreases (sometimes it drops dramatically - by a quarter). This means that glucose is "reluctant" to be converted into energy, even though blood levels remain high. To normalize it, the body converts glucose into fat. Such "swing" and cause the desire to eat something sweet, harmful.
Complex carbohydrates can help keep glucose levels under control. Lay on whole-grain bread, durum pasta, cereals, and grain bread. It is better to buy fruit for dessert. To balance your diet and slow down the absorption of carbohydrates, combine them with fish, cheese, and legumes.
More fat
Healthy fats help control blood sugar levels: polyunsaturated omega-3 and omega-6. They are found in fatty fish, avocados, nuts and seeds, and vegetable oil. But it is better not to get carried away with animal fats (lard, butter, sausages).
Less salty
To reduce swelling, during PMS, give up salty and smoked foods, canned food, pickles, semi-finished products and sausages, soy sauce, ketchup, mayonnaise. The norm of drinking water is 1.5 litres per day.
How to eat right during your period
During menstruation, it is also recommended to limit the diet of sweet and salty, fatty, and caffeine. Instead of various caloric hazards in "these" days, it is better to lean on vegetables, fruits, protein foods, as well as foods containing calcium and iron.
Useful during menstruation: milk and dairy products, cheeses, cottage cheese, sardines, fatty redfish, shrimps, cabbage, spinach, broccoli, figs, raisins, dried apricots, almonds, dates, garlic, olives, halva, pistachios, seaweed, cocoa -powder, apples.
Be sure to drink water. Drinking more fluids will help relieve swelling and reduce bloating. Chamomile, mint and green tea are very useful.
Training for PMS and menstruation
Moderate physical activity is beneficial during PMS. Try to find 10-20 minutes daily to stretch, exercise, and breathe. It is also helpful to swim or take a walk. Walking in the fresh air can help improve your mood and prevent overeating.
