Foods for those “difficult” days
Bothersome PMS symptoms and menstrual pains can be prevented and eliminated with a healthy diet, that includes a balance in essential nutrients and certain foods that fortify the female reproductive system.
+ An emotional imbalance brought on by PMS is caused by the alteration in the relative concentrations of estrogens and progesterone. This causes a series of hormonal imbalances, among those a decrease of endorphins in the body. This is why the principle vitamin important for the body is vitamin B 6 , especially if you are taking birth control pills, because they increase the need for this vitamin that helps to lower estrogen levels and flush out retained water. Iron, magnesium, zinc and poli-unsaturated fatty acids (those that are found in vegetable oils) are also essential to your diet. It's also recommended to increase the amount of foods high in these nutrients, such as brewer's yeast, and replacing refined flour and grains with whole grains.
DAILY RECOMMENDATION FOR PMS
1 tablespoon wheat germ, 3 almonds, 1 tablespoon flaxseed.
Grind and mix with 1 grated pear or apple or 1 crushed banana.
∎ Vitamin B 6 . Found in lentils, meats, vegetables and dried fruits.
∎ Zinc. Found in fresh oysters, sesame seeds, ginger root, wholewheat flour, nuts and red meat.
∎ Magnesium. Found in green leafy vegetables, bananas, wheat germ, fish, seaweed and dried fruits.
- • Sunflower seeds, pumpkinseeds, flaxseed and sesame seeds as well as hemp oil are rich in fatty acid Omega-6. Deficiency can aggravate PMS.
- • Rye bread, pastas, breakfast cereals, basmati rice, beans and fruit contain sugars that are broken down slowly, and gradually released into the blood stream. This helps to control the anxiety brought on by drops or peaks in blood sugar.
- • Avocado, dates, bananas, plums, eggplant, pineapple and tomatoes contain serotonin, which is found in some receptor points in the stomach and can cause chain reactions similar to serotonin in the brain, bringing well-being and increased energy.
- • Lentils, spinach, chickpeas, fish, lean meats, enriched milk, amaranth and millet are iron rich foods, a fundamental mineral during menstruation.
Tryptophan is an aminoacid that the body converts into serotonin, a brain chemical that transmits signals. This brain food helps to relieve depression. Turkey and ricotta cheese are rich in the aminoacid tryptophan.
FOODS TO AVOID
- • Meat products, cakes and cookies, whole milk products and salty foods cooked in saturated fats should be avoided, because they can interfere with the metabolism of fatty acids Omega-6 and cause weight gain.
- • Coffee, tea, cola drinks and pain relievers contain caffeine which stimulates the nervous system and can worsen symptoms like irritability.
- • Prepackages or canned foods are high in sodium, making you retain liquids.