PMS: Proper nutrition helps with premenstrual syndrome
Not only is menstruation a very uncomfortable time for most women, but also the days before the period. "Premenstrual syndrome" (PMS) can lead to a variety of physical and psychological complaints. Proper nutrition can help affected women. However, you should keep your hands off some foods during this time.
When the days before the days cause discomfort
Women over 30 in particular are familiar with the problem if the days before the days cause physical and psychological complaints such as pain, fatigue, irritability or hypersensitivity. In some cases, the symptoms of the so-called "premenstrual syndrome", or PMS for short, can be so severe that they put enormous strain on the lives of the women concerned. However, you have options to do something about it - including the right foods.
Abdominal pain before the period
Especially if women have abdominal pain and cramps before their period, they should check their eating habits.
According to experts, it is better to stay away from certain foods at this time.
For example, experts point out that alcohol, chocolate and heavily salted food are suspected of exacerbating symptoms of premenstrual syndrome. Affected women should also avoid caffeine.
Supplementary intake of B vitamins and magnesium
The professional association of gynecologists (BVF) writes on its website what could help:
"According to new knowledge, the consumption of unsaturated fatty acids (e.g. from cold water fish) and the additional intake of B vitamins and magnesium can have a positive effect on mood, physical complaints such as breast tenderness, water retention and food cravings."
Other experts specifically recommend a diet high in vitamin B6, as this promotes the development of the hormones serotonin and dopamine and can help against the frequently occurring mood swings.
Much of this vitamin is found in fruits such as avocados or bananas, in legumes such as green beans, peas and lentils, and in vegetables such as broccoli or spinach.
The production of serotonin is also favored by a diet rich in the amino acid tryptopan. This substance is found in large quantities in bananas, among other things.
Vitamin D and calcium can also control estrogen values positively and thus reduce possible complaints. The mineral is abundant in yogurt.
Sport and relaxation
According to the BVF experts, sport can also have a very favorable effect on premenstrual syndrome.
Because of the movement, the water that is increasingly stored in the body is transported away faster and the increased blood circulation at the same time relieves cramps in the uterus and can thus reduce pelvic pain and back pain.
Endurance training such as walking, cycling, jogging or swimming are particularly recommended here.
Health experts also recommend plenty of rest and fresh air. Relaxation techniques such as yoga, tai chi, autogenic training or progressive muscle relaxation can also make the days before the days easier. (ad)