Posted by admin | Posted in Prevention, Tips | Posted on 22-10-2011
Pre Menstrual Syndrome (PMS) commonly experienced by three out of four women. Two weeks before menstruation, women can 150 weird symptoms. There is complaining of nausea, bloating, breast pain, acne, mood changes or even loss of appetite.
PMS has certainly made the women uncomfortable. What is the cause of PMS?
According to some research, before menstruation, women experience changes in hormone levels of estrogen and progesterone. There is also a report that says PMS caused due to decreased serotonin. Serotonin is a brain chemical that makes a good mood. Loss of serotonin can make women feel upset.
Here are some tips to prevent the PSM:
1. Eat lots of fibrous food
If the body is getting enough fiber (30-35 grams), the body will make a bowel movement becomes regular. Excess estrogen in the body that could go wasted with feces. Remember, high estrogen content is a major cause of PMS.
Examples of foods that can be consumed: rice, vegetables, fruit. Avoid eating meat because it contains saturated fat, which can aggravate the symptoms of PMS
2. Avoid excess sugar
Sweet foods and refined carbohydrates like white bread and pasta can inhibit the excretion of estrogen in the body. Eating these foods can lead to buildup estrogen. Women with a high sugar content tend to have PMS symptoms more often than those without (Michael Murray in the encyclopedia of natural medicine)
3. Reduce caffeine
Avoid tea and coffee that contain caffeine, especially if you have sleep disturbances or breast pain.
4. Soybean meal
Soybean contains phytoestrogens that bind estrogen so it can balance estrogen levels. Consuming tofu to reduce the symptoms of PMS.
5. Reduce salty snacks
Salt can make the stomach feel bloated because it can create pressure on the kidneys. If the kidneys are working with heavy, was preventing discharge.
6. Add vitamin B6
Vitamin B6 is good because it includes a diuretic so it helps to reduce the water in the body through urine. Foods that contain vitamin B6 include legumes, fish, grains, cabbage, cauliflower, eggs, seaweed
7. Add magnesium and calcium
PMS women have lower levels of magnesium. As a result, they experience headaches, fatigue, irritability, aches and pains. Magnesium can be obtained from pumpkin seeds, rice, seaweed, seafood, and tofu. Meanwhile, calcium can be obtained from sardines and salmon.