10 nutrients to relieve premenstrual syndrome

Being irritable during the days before the arrival of your period is common and is part of the phenomenon defined as premenstrual syndrome .

Coping with it is not always easy but nutrition can also come to the rescue . In fact, there are foods capable of counteracting this less than pleasant side effect.

What is premenstrual syndrome

Premenstrual syndrome affects a percentage of women of reproductive age ranging from 20 to 50% , and of these 5% suffer from a serious form called premenstrual dysphoric disorder.

It occurs during the 7-10 days before the start of menstruation and usually does not accompany it, but ends a few hours after it begins.

Causes

Why PMS occurs is still unclear. Possible triggering causes may be factors of endocrine origin such as hypoglycemia , changes in carbohydrate  metabolism or estrogen and progesterone levels ; deficiency of serotonin , magnesium or calcium or genetic predisposition . Serotonin deficiency is thought to contribute, as many women affected by PMS have been found to have lower than normal serotonin levels.

Symptoms

The most common symptoms are agitation , anxiety , irritability , anger , insomnia , difficulty concentrating , drowsiness , depression , severe headache , weight gain and breast pain . Pelvic tension, back pain, dysmenorrhea at the beginning of menstruation, dizziness , palpitations , constipation , nausea , vomiting , acne and changes in appetite may also occur . Acne and dermatitis may also appear .

How to fight it with nutrition

There are many methods to deal with premenstrual syndrome and one of these could be to pay a little more attention to nutrition on those and previous days . In fact, some foods not only help you stay relaxed, but also improve mood and other manifestations. Specifically, micronutrients , i.e. vitamins and minerals that help regulate the body’s metabolism at a cellular level, are particularly effective . Here are the most effective.

Iron

Women with menorrhagia , or particularly heavy menstrual bleeding , likely 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 it is taken together with a source of vitamin C such as citrus fruits .

Magnesium

Magnesium helps relax the muscles of the uterus and 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 in curbing premenstrual syndrome. The foods that are richest in it and that can be added to the diet for that time of the month are green leafy vegetables, walnuts , pumpkin seeds , flaxseed nuts and chocolate .

Zinc

Zinc is used as a cofactor for estrogen and progesterone receptors and helps relieve menstrual pain and cramps. Discrete quantities can be found in eggs , cereals , legumes , beans and pumpkin seeds .

Soccer

Often during the cycle and shortly before there is a lack of calcium, whose integration instead has a functional role in the relief of symptoms associated with premenstrual syndrome. 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 integration 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 produce new red blood cells , transport oxygen and deal with mood swings . It can be found mostly in eggs, chickpeas , avocados , nuts and seeds .

Folic acid

This nutrient can help overcome anemia common 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 made from 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, flaxseeds and soybeans . 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 , dandelion greens and sweet potatoes are good sources of vitamin E.

Fibers

Fiber helps reduce estrogen levels which in turn greatly facilitates the reduction of menstrual cramps . The foods that are richest in them are vegetables, fruit, sprouts, whole grains , oats , chickpeas, peas and lentils .