Premenstrual syndrome (PMS) is defined as a complex physical and mental symptoms during the menstrual cycle (luteal phase) (including: depression, irritability, social withdrawal, breast tenderness, abdominal distension, headache, edema of extremities, etc.), which usually occur during menstruation The first 5 days (and 4 days after menstruation will relieve itself).
Many women experience the cramping, fatigue and mood swings that come with pre-menstrual syndrome (PMS), especially during the reproductive years. Are you one of them?
While you may experience cravings – such as for chocolate – during your menstrual cycle, ongoing research finds there are certain foods that can both reduce and aggravate the symptoms of PMS.
What Causes PMS?
While the complaints of women who suffer from PMS vary in their intensity, they may include:
- Tender breasts
- Abdominal pain or cramps
- Weight gain
- Swelling in ankles, feet and hands
- Anxiety and depression
Fluctuating hormones are often the cause of these symptoms. For example, low levels of serotonin can impact your mood, causing depression.
- Your diet and nutrition also play a role in managing PMS.
- Salt can cause bloating.
- Alcohol and caffeine can disrupt sleep.
- Sugar provides short bursts of energy, leaving you feeling tired.
- Caffeine can cause breast tenderness.
- Alcohol can cause feelings of depression.
By making changes to your everyday eating and exercise plan, you can ward off or lessen some PMS symptoms. Choose a diet of high-fiber, calcium-rich foods and do some physical activity (walk, bike or jog) most days. Taking these steps can create healthy eating habits that will bring benefits throughout your lifetime.
It is estimated that about 40% of women are affected by this disorder, and 10% belong to the more severe premenstrual dysphoric disorder (PMDD), which often severely affects family, work and interpersonal relationships.
In medicine, there are many theories as to the causes of PMS (progesterone-estrogen ratio imbalance, angiotensin increase, endorphins decrease, subclinical hypoglycemia, vitamin deficiency, prolactin/prostaglandin increase), but there are still no A theory can be fully generalized
Therefore, the treatment usually focuses on alleviating symptoms. Common medications include antidepressants, analgesics, oral contraceptives, etc., and the following will introduce several health ingredients for premenstrual discomfort
7 ways to relieve menstrual cramps and premenstrual syndrome
What are the health ingredients that are beneficial to premenstrual syndrome?
Fish oil (Omega-3)
Omega-3 is a kind of fatty acid necessary for the human body. It can maintain the normal operation of the brain and nervous system, and regulate inflammation and immune response.
Since Omega-3 was discovered in the 1970s, it has been the subject of tens of thousands of research studies. The research field has been closer to the treatment of diseases from nutrition. Less Omega-3 in the diet is associated with increased inflammation and cardiovascular diseases. , Alzheimer’s disease, fetal developmental disorders, depression, diabetes and other dozens of diseases have concerns 1
In the experiment, the effects on the 90th day and the 45th day were also compared, and it was found that the improvement on the 90th day was significantly better than that on the 45th day, that is, the improvement effect will be more obvious after taking longer.
Another study on primary dysmenorrhea (primary dysmenorrhea) found that the improvement effect of taking fish oil is better than that of anti-inflammatory drugs (ibuprofen), and it is a natural alternative without side effects. Note 3
Calcium is a well-known mineral. Most people understand that calcium is an important component of bones and teeth (about 99% of the body’s calcium content), and it can maintain bone strength
The remaining 1% is found in the blood, cells, and various circulatory systems. Although it seems unimportant, it is responsible for nerve conduction, vasoconstriction and expansion, muscle function, cell signal transmission, and hormone secretion. If it is severely lacking Will endanger life
Studies have found that estrogen fluctuations during menstruation will affect calcium metabolism and absorption in the body. When estrogen rises, it will lead to a decrease in calcium concentration in the body, resulting in a phenomenon similar to hypocalcemia (hypocalcemia)
Premenstrual discomfort is highly correlated with the clinical symptoms of hypocalcemia. Therefore, since the 1930s, calcium has been used as one of the alternative treatments to improve premenstrual discomfort. Note 4
Holy berry is the fruit produced by a kind of chaste tree (Vitex agnus-castus) originally in the Mediterranean region. It has been widely used for the treatment of women-related diseases for thousands of years (the mechanism of treatment may be related to the regulation of lactation stimulation “Prolactin” is related. Excessive prolactin is one of the causes of premenstrual breast tenderness and physical and mental discomfort) Note 9
In Europe, hollyberry is approved by the German Commission E (equivalent to the FDA) for the treatment of irregular menstrual periods and premenstrual syndrome. Note 10
A recent German double-blind controlled study found that (the subjects were 170 women, the average age was 36 years old), comparing the improvement effect of holly berry (20 mg) and placebo on premenstrual syndrome
After 3 cycles, it was found that in the experimental group using holy berry extract, the premenstrual discomfort symptoms (including irritability, mood changes, headaches, breast pain) were improved by 52%, while only 24% in the placebo group.
Most of the symptoms of PMS can be improved by taking corresponding measures (except for organic disease). Therefore, if you have serious symptoms of premenstrual discomfort, please consult a doctor first. Do not take drugs or other prescriptions without authorization to delay treatment Opportunity
In addition to drugs and health products, aerobic exercise is also currently recognized as a method to reduce premenstrual symptoms. Recent studies have found that women who exercise regularly can significantly reduce premenstrual symptoms by 60% compared to those with a sedentary lifestyle. (Negative emotions, inattention and physical pain), the underlying mechanism is related to exercise can increase endorphin (endorphin) (also known as endorphin, a morphine compound, can increase the body’s pain tolerance and stress resistance ) Note 11
As long as you exercise regularly, you can improve your quality of life. You can also sculpt your posture, prevent disease and age, what are you waiting for, let’s become a sports enthusiast together