2023-06-19 05:53:00
Premenstrual syndrome PMS is a group of symptoms that appear about 3-10 days before menstruation, which usually go away with or during menstruation. Every woman experiences PMS differently with each cycle. The symptoms can be physical, behavioral and mental. Among others, they include: despondency, abdominal swelling, headaches and more. Also, many women testify to an increase in the general appetite and desire for carbohydrates and sugars.
About 80% of women of childbearing age experience the syndrome manifested by physical or mental symptoms before menstruation. 80%-60% of them suffer from the phenomenon in a moderate form, in 5%-10% of them the syndrome appears in an acute form and between 3%-5% suffer from it in a severe form, what is known as PMDD syndrome.
The relationship between nutrition and PMS symptoms
The premenstrual syndrome is often accompanied by changes in dietary habits and there may also be food sensitivities and a change in the level of appetite. It was found, for example, that in the period between one week and 10 days before the period (the luteal period), many women suffering from PMS report an increase in their caloric intake – about 90-500 more calories per day. During this period, women eat more and are hungrier, and consume more foods containing fats, proteins and carbohydrates compared to the period after menstruation.
In the water before menstruation, the desire for sweets, especially chocolate, increases, compared to the period after it, when there is a significant decrease in appetite as well as a decrease in calorie consumption. The difference is due to the female hormonal changes – estrogen and progesterone, and the ratio between them. In addition, studies show that women suffering from PMS suffer from night sweats more frequently than usual during this period.
Better less coffee before the period Photo: Cookie Studio, shutterstock
More fish, less crackers and coffee: what should you eat before menstruation?
The recommendation for a PMS-adapted diet is based on a low-fat diet. It is important to reduce the amount of trans fatty acids found mainly in prepared and processed foods. In addition, it is recommended to reduce the consumption of crackers, grinding and other foods rich in omega-6 fatty acids. This is because these acids accelerate the production of type 2 prostaglandins in the body, which have been found to cause inflammation and pain, which may increase the pain and swelling that characterize the phenomenon. On the other hand, it is important to consume foods containing omega-3, such as fish for example, as these accelerate the production of type 1 prostaglandins and help with the opposite action – reducing inflammation and pain. The problem is that these recommendations stand in contrast to urges and cravings for sweets, especially chocolate, cakes and ice cream, which consist of simple carbohydrates and fat. By the way, there are some other foods that you should avoid. One of them is caffeine. In foods containing caffeine, cocoa and chocolate, and drinks such as tea and cola, there is a substance called xanthine, which increases pain and discomfort in the breast area. In this case too, women experience the contrast between what they want and what they need, because on the one hand they are more tired and nervous these days, but the consumption of these foods may actually worsen their condition. The same goes for drinking alcoholic beverages.
Also, it is recommended to limit salt during this period because this component may absorb water and cause swelling, which is also expressed in weight. It is important to note that there are women who gain weight during this period up to 2 kg – a result of fluid accumulation. By the way, it is important to know that salt comes not only as a familiar spice, but is also found, in large quantities, in canned foods, sausages and the like.
The nutritional recommendation for the PMS period focuses on carbohydrates, especially complex carbohydrates rich in dietary fiber such as whole wheat bread, quinoa, etc.; That will help in maintaining the feeling of hunger, and will help the body deal with the feeling of fatigue that accompanies these days.
Fish – definitely a food that is recommended before the period, just without a lot of salt, okay? | Photo: from my point of view, Shutterstock
How do you improve your mood during the premenstrual period?
As mentioned, women may experience changes in mood such as gloom and depression. This symptom can be explained by a decrease in the level of serotonin, which affects the mood and the feeling of relaxation, and indirectly on appetite regulation. In order to increase serotonin levels, it is recommended to consume a diet rich in complex carbohydrates that is low in protein. Sufficient fluid intake is of the utmost importance, as it has been found that drinking a lot alleviates the symptoms.
Bottom line – the treatment of a woman suffering from PMS must be personal and adapted to the symptoms, and in general the recommendations are a diet low in fat, simple sugars, and rich in complex carbohydrates.
Not just nutrition
It is true that our lifestyle has a lot of influence, but for PMS sufferers there are also other treatment options, which have been proven to be clinically effective in relieving symptoms, including treatments such as birth control pills, certain anti-depressants that have been found to be effective for this as well, and medicines of plant origin such as medicines extracted from the plant Sheik Avraham ‘ that have been proven to be effective in improving symptoms in controlled studies. In addition, PMS treatment should also be holistic, and include recommendations for combining nutrition with yoga, or any physical activity that may relieve stress, and if necessary, cognitive behavioral therapy (CBT) can be combined. It is important to note that PMS does not involve a health risk, but it can certainly damage the quality of life and daily functioning. Therefore, you should try to use the nutritional recommendations and other ways that will help alleviate the symptoms. If necessary, consultation with a care provider should be considered.
The author is Amit Ganor, a clinical dietitian, CEO of the dietitians’ association in Israel – “Atid” and the author of the book “The Female Circle Diet” published by Yediot Books
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#relationship #nutrition #premenstrual #syndrome #PMS