Diet against PMS | Women’s magazine “Lisa”

What if the syn­drome, famil­iar only to us women, inter­feres with work and poi­sons per­son­al life?

Pho­to: Legion-Media

Try to keep a rou­tine dur­ing this crit­i­cal time. A good night’s 8‑hour sleep is required, day­time sleep is desir­able. In the morn­ing — a con­trast show­er, in the evening — a walk in the fresh air. Post­pone until lat­er the solu­tion of com­plex issues and a show­down — stress only exac­er­bates the malaise. You should not seize irri­ta­tion with choco­late or relieve ten­sion with a glass of wine. The anti-PMS diet, which must be fol­lowed for 7–10 days before the start of the cycle and dur­ing men­stru­a­tion, will help reduce unpleas­ant man­i­fes­ta­tions.

Nei­ther red nor white
First of all, these days, avoid foods high in arachi­don­ic acid. It is one of the omega‑6 polyun­sat­u­rat­ed fat­ty acids involved in the pro­duc­tion of prostaglandins (bioac­tive com­pounds that cause mus­cle con­trac­tion). It is advis­able to exclude prod­ucts con­tain­ing this acid from your diet dur­ing such a peri­od, or at least reduce it. In this list: milk, sour cream, cream, cheese, as well as white meat (chick­en and turkey). Dur­ing PMS, it is also not rec­om­mend­ed to eat red meat (beef, pork, lamb), which con­tains sat­u­rat­ed fats.

At a crit­i­cal moment
Salt — anoth­er pro­vok­ing fac­tor that caus­es flu­id reten­tion in the body and bloat­ing, which con­tributes to increased men­stru­al cramps.
Give up Sahara — it inter­feres with the absorp­tion of cer­tain min­er­als and B vit­a­mins. A defi­cien­cy of these sub­stances can increase mus­cle ten­sion, spasms and uter­ine con­trac­tions.
You can relieve mus­cle ten­sion and reduce pain with the help of prod­ucts that increase the pro­duc­tion of anti-spas­mod­ic prostaglandins. Yes, in some ways fish (mack­er­el, her­ring, salmon, sar­dines, tuna) con­tains fat­ty linole­ic acid, which pro­motes mus­cle relax­ation. Much of this acid wal­nuts, in seeds and oil of pump­kin and flax. Include whole foods on the menu cere­alssuch as brown rice, oats, mil­let, bar­ley, rye. These are nat­ur­al sources of mag­ne­sium, cal­ci­um, potas­si­um, pro­tein, fiber and vit­a­mins. Cal­ci­um and mag­ne­sium reduce mus­cle ten­sion, fiber improves bow­el func­tion, and potas­si­um is a diuret­ic. Lean on fruits and veg­eta­blesand rich in nat­ur­al anti-inflam­ma­to­ry sub­stances: bioflavonoids and vit­a­mins. These sub­stances strength­en blood ves­sels, improve blood flow, reduce pain and spasms.

food as med­i­cine
Before and dur­ing men­stru­a­tion, eat often, but in small por­tions. In the pres­ence of ede­ma, do not drink a lot of liq­uid, espe­cial­ly before bed­time.
■ Banned: caf­feinat­ed and alco­holic drinks, spicy dish­es, smoked meats, rich pas­tries and sweets, cheese, mar­garine, ice cream.
■ Reduce your intake of milk, yogurt, but­ter, high-fat cot­tage cheese, sug­ar, salt, red meat, and poul­try.
■ It is use­ful to include fish, green veg­eta­bles and fruits, buck­wheat, oats, legumes, rice, bran bread, lin­seed oil, sweet fruits (except grapes and dates), cere­als, hon­ey, cot­tage cheese and low-fat yogurt in the menu.
■ The best “wom­en’s” drinks: tea with mint and hon­ey, with lemon balm or chamomile, com­potes, vibur­num juice, fresh­ly squeezed juices.

Sam­ple menu for the day
✔Break­fast: soft-boiled egg, bran bread toast with hon­ey, mint tea with­out sug­ar.
✔ Lunch: fresh green apples and a hand­ful of nuts (almonds, cashews, wal­nuts).
✔ Lunch: sal­ad of 1 toma­to, half an avo­ca­do and let­tuce, sea­soned with lemon juice. 200 g baked cod, gar­nish — boiled brown rice, a slice of mul­ti-grain bread, orange juice.
✔ Snack: green apple and pear.
✔Din­ner: boiled broc­coli, tea with vibur­num.

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The opin­ion of the edi­tors may not coin­cide with the opin­ion of the author of the arti­cle.