A lot of women (almost 50% of childbearing age) have a week before your period, discomfort and feelings of anxiety, irritability, depression or fatigue
These are due to changes that induce the female hormones, especially as it relates to fluid accumulation and changes of the uterus.
Other symptoms that may occur are
- Breast tenderness
- Change in appetite
- Cravings for sweets
- Acne or skin rash
- Constipation or diarrhea
- Changes in sleep
- Abdominal pain or cramps
- Difficulty concentratingIt is important to note that some women have mild symptoms for one to two days while others feel so bad that just may work.
- Remedy for PMS # 1. Cut an onion into pieces and then sauté in the skillet with a tablespoon of sesame oil. Add water to cover the onion. After 15 minutes, add two cups of shelled corn and continue 15 minutes more. Once this time is ready to eat.
- Remedy for PMS # 2 Take sitz baths with hot water for 3 minute and cold water (only 1 minute).
- Remedy for PMS # 3 Taking baths which he added a cup of coarse salt (sea) and a cup of baking soda will be achieved with muscle relaxation from head to foot.
- Remedy for PMS # 4 The dong quai is a plant used for centuries in traditional Chinese medicine to alleviate and combat gynecological disorders such as premenstrual syndrome, as it contains natural phyto-estrogens that act as female hormonal regulators. (available in our store).
- Remedy for PMS # 5 Boil three cups of water with 25 grams of raspberry leaf. When you reach the boil, remove from heat and let stand 15 minutes. Then it should be strained and taken twice a day from the moment you begin to appreciate the early symptoms of premenstrual syndrome.
- Remedy for PMS # 6 Boil 5 horse-chestnuts (which have a substance called routine preventing premenstrual distress) in a quart of water for 10 minutes then let stand for 15 minutes. Strain and drink.
- Incorporate legumes, vegetables, fruits and cereals. During these days to be followed, essentially, a diet rich in fruits and vegetables. In particular, it recommends the consumption of sunflower seeds such as pumpkin, cocoa and wheat germ, which contain magnesium, which help reduce premenstrual discomfort. As for the pineapple fruit is recommended to reduce fluid retention and bananas and nuts to be rich in vitamin B6 (pyridoxine), which inhibits the pain and helps reduce depression and irritability.
- Another food that should be taken into consideration in the case of PMS is that soy contains plant estrogens, estrogen-like substances that balance the effects of natural estrogen and thus regulates the menstrual cycle.
- Avoid empty calories. Avoid the food of low nutritional value and bottled soft drinks and sweets containing refined sugar, as they only worsen the situation by increasing anxiety and changes in mood.
- Reduce the consumption of dairy products. Do not take more than one or two daily servings of skim or low-fat cottage cheese or yogurt because the lactose in these products may block the absorption of magnesium by the body causing an increase in estrogen and symptoms premenstrual
- Avoid excessive animal fats mainly, contributing to increased estrogen which worsens PMS. In addition, fat influences prostagladines increased, natural chemicals directly related to pain, inflammation and muscle contractions. Responsible for migraines and menstrual pain.
- Reduce salt intake. He recommended a diet low in sodium seven to ten days before the start of the period which involves avoiding eating in restaurants, eating processed food, Chinese food, commercial soups or salad dressings business.
- Avoid excessive sugar consumption increases Sugar neurotransmitters that control the sense of humor. For this reason, increases symptoms of irritability and depression. To combat it, it is recommended to follow a hypoglycemic diet: where there are foods low in sugar several times a day.
- No coffee. The exciting power of caffeine increases the intensity of premenstrual symptoms.
- Do not drink alcohol. Depression and headaches that often accompany premenstrual syndrome increases if ingested alcohol consumption also triggers cravings for sugary foods.
- Remove stress to your environment. During those days, women should strive to surround yourself with soothing colors and soft music to achieve greater calm.
- Activated. The constant exercise during the days around the period help soothe the symptoms by relaxing the muscles and combat water retention. Below are some exercises ideal for PMS.
- The slide. This exercise is achieved by toning the buttocks and abdomen and, in turn, relaxes the pelvic tension and promotes blood flow. Lying on your back with legs bent and apart. Then you should raise your pelvis by tightening the buttocks and must maintain this position for 10 seconds. Then you should drive slowly. Do two sets of 10 exercises each.
- The Bridge. It helps mental and physical relaxation necessary if PMS. Start position: Place the hands and feet on the floor like he was on all fours. Then you should bending or arching your back and head down, clutching his stomach and exhale all the air inside. Make the contrary movement stretching outward and head back to inspire all the air, hold your breath for a moment and start again. Repeat 10 times.
- It is recommended to combine these exercises with activities such as walking, swimming, jogging, ballet or karate.
- Learning a relaxation method. Several methods such as yoga, meditation or breathing exercises (inhale and exhale slowly and deeply) that help. Read a good book, listen to music or walking can also help.
- Being positive is also important to feel positive to address the SPM. You could repeat positive affirmations two or three times as follows “I’m healthy and my estrogen and progesterone levels are well regulated.” “I handle stress with ease.”