How to Easily Prevent PMS or premenstrual syndrome

 PMS or premenstrual syndrome

PMS or premenstrual syndrome is a mental and physical problems that often interfere with a woman before or during menstrual periods. During this period, women generally have complaints such as stomach cramps, sore hips, not in the mood, and bloating or vomiting. Even in some cases, women may develop resistance to water, anxiety, cramps, breast pain, and depression.
Although not easy to overcome, but by making changes in your diet will greatly help solve the problem. It is unknown why women have PMS and how to cure her, but quite a lot of women who can cope with PMS by regulating their diet. It is believed to be because the food can affect estrogen levels associated with menstruation. In addition, exercise can also be performed to relieve pain from cramps and improve mood. Here are some things that need to be associated with diet:

Carbohydrate
A study shows that by eating foods that contain carbohydrates such as rice, potatoes and bread can help alleviate PMS symptoms, particularly related to mood. Carbohydrate is believed to relieve PMS because carbohydrates play a role in improving blood sugar levels. It is beneficial because when blood sugar levels fall, then the body will release adrenaline that can stop the effectiveness of the hormone progesterone to alleviate PMS.


Vitamin B6
Mood during PMS period due to reduced production of the hormones serotonin and dopamine. Although no studies that support this theory, it is known that women taking vitamin B6, which are involved in the production of serotonin and dopamine, can assist in the production of these two hormones. Vitamin B6 can be found in foods such as meat, fish, eggs, and cereal.

Mineral
Minerals such as zinc and magnesium is very important in the production of serotonin and dopamine. lighten hormone can help PMS symptoms such as headache, sore hips, and tension. Zinc is usually found in various foods such as seafood, cereals, grains, and most protein-rich foods such as meat and dairy products. While magnesium is found in nuts, sardines, and bread.

Drinking water
If you experience bloating during PMS, you should avoid fruit juices because fruit juice can ferment in the stomach and will actually worsen the condition. Drink plenty of water (at least eight glasses per day) to clean the digestive system, spreading the vitamins and minerals to all parts of the body, and produces digestive enzymes that help soften and food processing.

Source: info-sehat.com