Premenstrual syndrome: Food for help | mumble in the jungle

Premenstrual syndrome: Food for help

epinards-spm.previewSpinach, soybeans, grains and other foods rich in magnesium

With their rich in magnesium, spinach salad, muffins, pancakes and other dishes made ​​with whole wheat, buckwheat and whole corn could relieve PMS. Although it does not explain the mode of action of magnesium in the SPM, we know that it is essential to the production of dopamine. This hormone acts positively on mood also helps balance the functions of the adrenal glands and kidneys, and, consequently, reduce water retention. In a British study of two months, the women who were given 200 mg per day of magnesium, the equivalent of a quarter cup of almonds or two servings of spinach, took less weight and experienced less buffeting and of breast pain during the second month than those who received a placebo. In another study, researchers found that magnesium / calcium ratio was significantly lower in women with PMS than in others.

Your goals: The recommended dose is 320 mg. Halibut half net provides 170 mg, one cup of whole wheat flour, 166, a cup of cooked spinach, 157, a cup of soy, 148.

Helpful hint: take a taste for raw spinach. Nearly a third of its magnesium is destroyed by cooking.

Dairy products and other foods rich in calcium and vitamin D

In a long-term study conducted among 3,000 women, researchers found that those takes four servings of skim milk or lean per day (or the equivalent in calcium and vitamin D that provide fortified orange juice The fat yogurt and other dairy products) running 40% lower risk of PMS than those who took in a week. It was demonstrated in other studies that calcium improves symptoms of PMS.

Calcium and vitamin D

It is not known whether calcium supplementation exerts the same effects on PMS those foods that are rich, but most women would benefit from taking it.

DOSE: calcium: 1000 1 200 mg per day, twice. Vitamin D 400 IU daily.


A study in England showed that women who took 200 mg of magnesium per day for two months were less water retention and had less sore breasts. In another study, it was found that at 320 mg daily supplement alleviated mood swings in women who took it during the second half of their cycle. Chloride and magnesium lactate are best absorbed forms.

DOSE: in studies, the effective doses ranged from 200 to 1100 mg per day.

Vitamin B6

Several studies have concluded that, at doses of 50 to 100 mg per day, this vitamin helped to relieve breast pain and depression associated with PMS.

DOSE: 50 to 100 mg.

Clam, oyster, beef, soy and other foods rich in iron

Women who bleed profusely during menstruation are interested in consuming foods rich in iron. Lean red meat and oysters are fabulous sources. A caveat: the excess of red meat increases the risk of endometriosis, painful condition in which uterine tissue forms outside the uterus. Italian researchers have shown that women who were taking the meat every day were twice as likely to endometriosis as those who ate less and consumed more fruits and vegetables.

Your goals: RDI for women is 18 mg, or that provides a wheat bowl of cream and a cup of soy beans.

Helpful hint: vegetarians have fewer premenstrual symptoms than those who eat meat.

Iron, calcium and vitamin D

However, in case of heavy bleeding, they need iron, a mineral that they will find, especially in the beans, tofu and spinach. Researchers do not know why calcium and vitamin D are also effective, but some have speculated that women who suffer from PMS are deficient in calcium; the symptoms of this disorder are similar to those of deficiency. In addition, women who suffer from estrogen levels appear higher and lower calcium levels than those who are not afflicted.

Your objectives: 1 000 to 1 200 mg of calcium and 400 IU of vitamin D per day, the equivalent to four glasses of skim or 2%.

Helpful hint: choose skim milk or 2%. According to researchers, women who take are less likely to suffer PMS than those who drink whole milk.

Nuts, seeds, wheat germ and other foods rich in vitamin E

The almond and sunflower seed may help relieve the symptoms of PMS. When tested a three-month period conducted with 46 women who suffered in, it was found that those taking 400 IU of vitamin E daily had their physical and psychological symptoms abate.

Your goals: women in the study took 400 IU quantity that is virtually impossible to draw from his food. One tablespoon wheat germ oil provides a little more than 20 g and 30 g serving of almonds, 7g. The recommended daily intake is 15 mg, or about 23 IU.

Complex carbohydrate in whole grains, fruits and vegetables

Many women have sugar cravings during menstruation. Instead of sugar, they should be whole grains, fruits and vegetables, these foods can help relieve their symptoms, including cramps that often accompany bleeding.

Carbohydrates raise serotonin levels, a neurotransmitter that acts positively on mood. Researchers at the Massachusetts Institute of Technology found that women who took a lot of carbohydrates were less depressed, anxious and angry than those who consumed less, and their mood was more stable. Complex carbohydrates, which are rich in fiber, are preferable to simple carbohydrates like sugar and refined flour because they are digested more slowly and thus help to stabilize blood sugar. Blood sugar falls cause fatigue and bad mood, exacerbating the symptoms of PMS. Complex carbohydrates also help prevent constipation common problem for those suffering from menstrual cramps.

In addition, whole grains contain manganese. Researchers from the Department of the US Agriculture found that premenstrual symptoms were more pronounced in women who had low levels of manganese and calcium, as in others. No one knows why manganese is helpful, but it is involved in blood clotting. Now deficient women bleed more than others. In addition, this mineral helps regulate blood sugar. Oat bran, whole wheat flour and buckwheat flour are good sources.

In addition, vitamin C and falconoid, antioxidants found in foods such as citrus fruits, berries, grapes and cherries, help reduce bleeding. Finally, Italian researchers found that women who ate a lot of fruits and vegetables saw 40% reduction in their risk of endometriosis. Your goals: five or six servings of vegetables and three to four servings a day and three servings of whole grains (½ cup of oatmeal or boiled wheat grains, a slice of whole wheat, ½ cup of pasta whole wheat).

Failing to eat, drink

Cramps, bleeding, mood swings and bloating often have the effect of suppressing appetite. Failing to eat, take plenty of fluids as water, herbal tea, green tea or fruit and vegetable juices. Curiously, the ingestion of a large amount of liquid seems alleviate bloating. Indeed, when you are well hydrated, the body expels liquid, but if one is missing, it retains. In addition, fruit and vegetable juices provide nutrients that may help relieve symptoms.

Tofu, soy milk, flaxseed and other foods rich in phytoestrogens

Soy and flaxseed contain phytoestrogens, estrogen-like substances that may help balance hormone levels during menstruation. But the study results are mixed. At a trial in Korea, it was found that soy relieved premenstrual symptoms, while British researchers found that soy protein had the effect of significantly reduce pain and edema in young women compared to the control group. By cons, Japanese researchers found no positive effect.

Your goals: try for a month to take a few servings a week of soy milk, tofu or edam me, and see if that helps.

Avoid: salt, sugar, saturated fat and alcohol

Salt promotes water retention, which increases the problems of bloating and breast pain. Sugary foods cause for their glycemic peaks and falls, which leads to mood swings and energy. Thanks to their fiber, fruit and nuts will satisfy your cravings for sweets without exerting this effect on your blood sugar.

As for saturated fatty meat and cheese lipids, they favor the production of prostaglandins in the uterus, related substances the hormones that stimulate the muscles and possibly cause cramps. However, as the meat is a good source of iron, if you are bleeding a lot, make sure to fill your needs by taking oysters, beans, spinach or other sources of iron. Finally, a high consumption of sugar and fat usually results in overweight, which may contribute to menstrual disorders. University of Michigan researchers have found that in overweight women, the risk that their pains extend was twice as high as among the thinnest.

To avoid: caffeine and alcohol

As a stimulant, caffeine can cause anxiety and mood swings, effects that can only worsen menstrual symptoms. As for the alcohol, it would increase the duration and intensity of the cramps.