The fibers by lowering estrogen levels, they help relieve breast tenderness, as well as other symptoms of PMS. It is therefore highly desirable to increase your intake.
Your goals: 25 to 35 grams of fiber a day: one serving of bran cereal in the morning, a salad with ½ cup lentils lunch, a pear for a snack and evening squash cup.
Fatty fish, flaxseed and other foods rich in omega-3
Fish provides omega-3. These fatty acids help to balance the eicosanoids, hormone-like substances that reduce inflammation, pain and swelling. Fish also contains resolving, group recently isolated lipids that seem relieve the inflammation, as does aspirin.
Flaxseed also provides omega-3, as well as fiber and lingams, phytoestrogens that could reduce the risk of breast cancer. To make better use, buy your whole grains, keep them in the refrigerator and put them through the coffee grinder or spice as and when required.
Your goals: 1000 mg of omega-3 per day, the equivalent of a 60 g serving of salmon or five halves common nuts. You can also take 2 tablespoons of ground flaxseed daily, you add to cereal, oatmeal, smoothies or yogurt.
Helpful hint: when increasing consumption of omega-3, one must also take more vitamin E. Almonds, wheat germ and spinach contain. Vitamin E may help relieve breast tenderness, but evidence for these remains to be done.
Related to estrogen photochemical contained soy and flaxseed could relieve breast tenderness. British researchers followed for two months with a small group of women aged 18 to 35 found that daily consumption of soy protein containing 68 mg of is flavones, the equivalent of two portions, had the effect of reduce the sensitivity and swelling of the breasts, compared to placebo. Note, however, that if you take tamoxifen, an aromatize inhibitor or other anti-estrogen, you should avoid soy.
Your goals: about 68 mg of is flavones per day, the equivalent of a glass of soy milk and ½ cup of tofu. Take one or two meals a week of soy, green soybeans (Edam me) to the snack and soy milk instead of cow’s milk.
Studies are mixed as to the efficacy of vitamin E to relieve breast tenderness. DOSE: 400 IU per day, a dose that seems to have been effective.
Omega-3 fatty acids
The supplements come in the form of fish oil capsules or liquid flaxseed oil (but note that this oil is devoid of lingams present in the seed). The supplement should also contain vitamin E, a natural preservative, and stored in the refrigerator.
DOSE: 1 to 3 g per day. If the doctor has prescribed a blood thinner such as warfare (Comedian), check it before taking an omega-3 supplement.
Chaste Tree Extract
Historically, women use this plant to relieve menstrual disorders. Over the past 50 years, has demonstrated in 30 trials conducted in Europe that actually improve symptoms, including breast tenderness.
DOSE: in the studies was generally administered 4 mg of extract.
Studies indicate that it can relieve PMS symptoms including breast tenderness.
DOSE: 50 to 100 mg per day.
At the approach of menstruation, breasts absorb more water, which increases sensitivity. Paradoxically, increasing its water supply, it can reduce fluid retention, because the more you drink, the less the body stores.
Your goals: eight cups a day.
To avoid: saturated fat and most vegetable oils
Saturated fat butter and fatty meats promote inflammation and many experts believe that this is also the case of omega-6 fatty acids in corn oil, safflower and sunflower. Also avoid Tran’s fats, which bear the name of “partially hydrogenated oils” on the labels of processed products, and choose a margarine that is free.
Refrain from taking it, at least in the approach of your period and during them. As it interferes with hormonal processes that occur at this time, it can contribute to the tenderness of the breasts.
By retaining water in the tissues, the salt causes swelling, thereby contributing to the problem.
To avoid: caffeine
Although it has not demonstrated that caffeine is linked to breast tenderness, doctors still advise to avoid coffee and other caffeinated beverages, mainly because they saw the condition of their patients improve when they abstained from drinking. For 4 to 6 months, experience replacing them with non-caffeinated teas or sodas and see if your breasts are less sensitive.