Diet and Premenstrual Syndrome

Edited by Doctor Roberto Uliano

"Nutrition and premenstrual syndrome

Fighting the Cravings for Sugar

During the premenstrual phase and the cycle it is almost obligatory to feel an increase in hunger and the preference for certain foods that you have could dangerously affect your weight. In fact, during this period there is a strong decrease in the metabolism of serotonin, a hormone involved in tone. of the mood. It is produced in the brain starting from a simple amino acid called tryptophan, which after being processed by an enzyme easily crosses the brain barrier, increasing the levels of this hormone.

The increase in the availability of simple sugars, by increasing insulin levels, induces a greater storage of tryptophan inside the cells to synthesize serotonin. This is why it is easy to feel an irrepressible desire for sweets and chocolate, which one cannot always control. In this case it is necessary to favor the increase of serotonin and avoid the reduction of sugars. Important elements for the synthesis of serotonin are vitamin B6 and magnesium. In fact, from these elements the cells derive greater efficiency in synthesizing the molecule. Foods that satisfy the needs of these substances are the whole complex carbohydrates (cereals, legumes, potatoes). Eating fish, especially blue fish (due to the presence of omega 3), helps to keep cramps and muscle contractions under control. they warn during the cycle for the exfoliation of the endometrium. Obviously, giving in to a few pieces of chocolate does not have to generate feelings of guilt, maybe just follow some tricks to not make the damage irremediable! The ideal, in fact, is to have breakfast, lunch, a snack and a light dinner. Those who eat at regular times have greater control over the hunger cycle. It is necessary to avoid eating sweet foods in the afternoon because the level of blood is too high. "insulin that would increase even more by introducing sugars, so it is better to limit yourself to an apple or other fruit. And if you don't succeed, you have to occupy the time with lucrative activities that tend to distract the brain from the craving for sugar.

A valid help is to engage in an aerobic sports activity, such as swimming, water aerobics, etc., which increases the circulating levels of serotonin and dopamine (the hormone of happiness). In fact, a study recently published in the American Journal of Nutrition showed that women addicted to sports have higher levels of these hormones and feel less hunger.

Since this symptom also has psychological reasons, you can help yourself with teas of lime, lemon balm, passion flower - which help to calm the states of anxiety - and with some yoga lessons.

Against Hunger Attacks

Tastes and food preferences themselves show a fair amount of variability during the menstrual cycle. The four main tastes - sweet, salty, bitter, sour - are influenced by variations in the plasma levels of different female sex hormones. Sensitivity to sweetness, for example, increases with increasing estradiol, while sensitivity to bitterness increases with increasing progesterone levels. On the other hand, there does not seem to be any significant correlation between hormone levels and acid taste; modest correlations have been so far. highlighted with the salty taste. Food preferences tend to change during the menstrual cycle, especially with regard to meat and fruit. At higher levels of estradiol, as happens with "ovulation, there is a tendency to reduce the "caloric intake, mainly provided by carbohydrates. In the premenstrual phase, especially in women suffering from PMS, the "need" for sweet foods and chocolate increases: this happens due to the effect that changes in hormones and serotonin levels, dependent on them, have on the neurobiological system which regulates the appetite and sense of taste. Precisely for this reason, the search for sweet foods is particularly strong. There are women who are able to eat a whole jar of chocolate during the menstrual phase! To achieve a sense of satiety by controlling this "abnormal" hunger, one must rely on complex carbohydrates, preferring whole grains (pasta, rice) and legumes rich in fiber such as chickpeas and lentils. An excellent advice, which however makes many nutritionists turn up their noses, is to separate carbohydrates from proteins to favor a greater brain availability of tryptophan, and therefore of serotonin. During the same meal, in the days preceding the cycle or during the menstrual phase, pasta should never be associated with meat, fish or cheese. In addition, it would be right to stock up during the day with foods naturally rich in serotonin such as tomatoes, avocados and pineapples (the latter with a mildly diuretic effect).

If the hunger is particularly strong, it is possible to take extracts of valerian with a calming action or extracts of griffonia, a plant particularly rich in tryptophan useful for maintaining constant endogenous serotonin levels.

Food to stabilize the mood

Following the abrupt drop in progesterone and estrogen levels, in the hours preceding menstruation there are changes at the neuronal level that result in mood swings and irritability. A condition already known to Hippocrates who probably referred to it when he spoke of the "temperament" stormy "of women." "The latest research tells us how the cerebral cortex is rich in estrogen receptors and how their decline during menstruation can induce neurobiological changes similar to anxiety and depression. In addition, blood loss induces a loss of iron with a consequent feeling of fatigue.

To stem the phenomenon, it is necessary to focus on a global approach that includes lifestyle and nutrition. It is necessary to prefer foods rich in serotonin and avoid nerve drinks such as coffee, eat foods rich in iron such as oats, muesli, lentils and bran, always to be associated with foods with a good amount of vitamin C, which allows the "absorption of iron (orange juice for example). An effective aid is to increase the amount of omega-3 through the intake of blue fish, in order to improve the fluidity of the neuronal membranes, therefore the transmission of the hormones involved in the mood. Moderate physical activity is recommended which, by raising dopamine levels, acts on mood, improving it. Acquiring breathing and meditation techniques can be useful for decreasing the sense of anxiety and irritability.

If the irritability is particularly strong, extracts of valerian, passion flower and lemon balm are useful.