Being irritable during the days leading up to the onset of menstruation is common and is part of that phenomenon defined as premenstrual syndrome.
Coping with it is not always simple but nutrition can also come to the rescue. There are, in fact, foods that can affect this side effect which is anything but pleasant.
premenstrual affects a percentage of women of reproductive age ranging from 20 to 50%, of which 5% suffer from a severe form called premenstrual dysphoric disorder.
It occurs during the 7-10 days preceding the start of menstruation and usually does not accompany them, but ends a few hours after they start.
Causes
Why PMS occurs is not yet clear. Possible triggers can be factors of endocrine origin such as hypoglycemia, changes in carbohydrate metabolism or in estrogen and progesterone levels; deficiency of serotonin, magnesium or calcium or genetic predisposition. Serotonin deficiency is thought to contribute, as many women with PMS have been found to have lower than standard serotonin levels.
Symptoms
The most common symptoms are agitation, anxiety, irritability, anger, insomnia, difficulty concentrating, sleepiness, depression, severe headache, weight gain, and breast pain. Pelvic tension, back pain, dysmenorrhea at the onset of menstruation, dizziness, palpitations, constipation, nausea, vomiting, acne and changes in appetite may also occur. Acne and dermatitis can also appear.
in fact, they not only help to stay relaxed, but also to improve mood and other manifestations. Specifically, micronutrients, or vitamins and minerals that help regulate the body's metabolism at the cellular level, are particularly effective. the most effective.
Iron
Women with menorrhagia, which is particularly heavy menstrual loss, are likely to have low iron levels. Many studies suggest that the integration of this element not only helps to cope with anemia, but also increases the concentration of hemoglobin and reduces fatigue. The foods richest in iron are spinach, amaranth leaves, beans, red meat. , sprouts and wheat seeds. The body assimilates iron better if the latter is taken together with a source of vitamin C such as citrus fruits.
Magnesium
Magnesium helps to relax the muscles of the uterus and to reduce dysmenorrhea, or menstrual cramps. Furthermore, it causes a calming effect and reduces stress and for this reason introducing it into your diet could be decisive for stemming premenstrual syndrome. they are richer and that can be added to the diet of that period of the month are green leafy vegetables, nuts, pumpkin seeds, flaxseed nuts and chocolate.
Zinc
Zinc is used as a cofactor for estrogen and progesterone receptors and helps relieve pain and menstrual cramps. Fair amounts can be found in eggs, grains, legumes, beans and pumpkin seeds.
Football
Often during the cycle and shortly before, there is a lack of calcium, whose supplementation has a functional role in the relief of symptoms associated with PMS. This micronutrient helps reduce behavioral changes and relieves water retention, often the cause of headaches and other ailments. In addition to milk, yogurt and dairy products it can be found in almonds, sesame and tofu.
Vitamin D
Calcium homeostasis is influenced by the presence of vitamin D. The supplementation of this vitamin therefore helps to significantly reduce the intensity of pain. It can be found in cereals, mushrooms, egg yolk and fatty fish.
Vitamin B6
Vitamin B6 helps make new red blood cells, carry oxygen and cope with mood swings. It can be found mostly in eggs, chickpeas, avocados, nuts and seeds.
Folic acid
This nutrient can help overcome common anemia during and before menstruation and regulate the menstrual cycle. Leafy vegetables such as spinach, avocado, beans, celery, asparagus and Brussels sprouts are good sources of folic acid.
Omega-3 fatty acids
Anti-inflammatory foods based on omega-3 fatty acids help counteract headaches and cramps caused by an inflammatory chemical in the body called prostaglandin. This element is found mainly in fish, nuts, flax seeds and soy. The latter has often been associated with fertility and menopausal symptoms. In this article, the benefits of soy and soy products.
Vitamin E
This vitamin has antioxidant properties, which help alleviate the severity of dysmenorrhea, balance hormones and reduce anxiety. Olive oil, nuts, seeds, butter, dandelions and sweet potatoes are good sources of vitamin E.
Fibers
The fibers help reduce estrogen levels which in turn greatly facilitate the decrease of menstrual cramps. The foods that are richest are vegetables, fruits, sprouts, whole grains, oats, chickpeas, peas and lentils.
