The nutritionist recommends foods that can alleviate the symptoms of this period The premenstrual period, the famous premenstrual syndrome, can be the bad guy for the vast majority of women of childbearing age. The Ministry of Health estimates that between 70% and 80% of Brazilian women suffer from symptoms that include nausea, increased sensitivity and irritability, tiredness, abdominal pain and swelling, […]
The nutritionist recommends foods that can relieve symptoms during this period
The premenstrual period, the famous premenstrual syndrome, can be the villain for the vast majority of women of childbearing age. The Ministry of Health estimates that between 70% and 80% of Brazilian women suffer from symptoms that include nausea, increased sensitivity and irritability, tiredness, abdominal pain and bloating, as well as an increased desire to eat sweets, anxiety and even depression.
PMS shows its faces
The first signs of PMS appear about 10 days before the start of the menstrual cycle and can vary from person to person. The dreaded symptoms of this period occur due to the drop in levels of estrogen, a hormone that prepares the female body to receive a baby. “Estrogen acts in different parts of the body, including the regions of the brain that control our emotions. Among its effects, estrogen promotes the release of serotonin and endorphins, responsible for increasing the feeling of well-being. Therefore, a sudden drop of estrogen levels, promotes greater irritability and mood swings”, says nutritionist Carolina Tavares.
Against premenstrual syndrome: write it down!
With this in mind, the Malu This month I presented a list of nutrients that can help you relieve symptoms that hinder your daily life. Write it down to include it in your routine from now on!
– Dark orange: also called blood orange, Citrus sinensis (L.) Osbeck is a variety of sweet orange, with higher levels of antioxidants than common varieties, helping to reduce inflammation and reduce swelling;
-Chrome: a mineral that helps reduce the desire to eat sweets and promotes satiety;
– Tryptophan: an amino acid that promotes the synthesis of serotonin in the brain, providing a feeling of well-being and good mood;
– Magnesium: its integration helps reduce the symptoms of irritability, anxiety, agitation, tension, as well as improving sleep and mood;
– Vitamin B6: participates in the conversion of tryptophan into niacin and in the synthesis of neurotransmitters, such as serotonin, histamine and dopamine. Its integration can benefit mood and reduce the symptoms of stress;
– Niacin: also known as vitamin B3, it helps protect neurons from attack by free radicals and inhibit the production of substances that can cause mood disorders;
-Omega 3: protects brain cells, improving their functioning and promoting the production of serotonin, dopamine and other substances responsible for the feeling of well-being and good mood.
Ok, but how to include it in your daily diet?
Now that we have presented the nutrients that can help you during the premenstrual period, you may be wondering: what are the food sources of black orange, chromium, tryptophan, magnesium, vitamins B6 and niacin? And how to include them in your daily diet?
Vitamine-se nutritionist Mayara Stankevicius helped us with these questions.
”THE Chrome it is found in red meat, whole grains such as wheat and rye, and some vegetables and fruits such as potatoes, carrots, bananas and apples; THE Tryptophan it is present in eggs, milk, bananas, oil seeds, chocolate (cocoa); Magnesium It is found in dark green leafy vegetables, dried fruit, cereals and dairy products,” he explains.
”THE Vitamin B6 It is found in foods of animal origin, such as: tuna, milk, poultry offal and meat, and also in foods of plant origin: legumes, whole grains, legumes, raisins and bananas; THE Niacin It is present in meat (such as salmon, chicken, liver, tuna), in seeds (sesame, sunflower, pumpkin). Already the Moro Orange they can be acquired through supplements that contain the extract of this fruit”, continues the nutritionist.
How long does it take to take effect?
As for the amount needed for the nutrients to take effect, Mayara says that can vary depending on each organism. ”It depends on some factors such as age and sex, for example, and on some conditions such as pregnant and breastfeeding women. We follow the recommendations of ANVISA regarding the dosages of these nutrients,” he explains.
Furthermore, the Doctor reminds us that, in some cases, it is necessary to make up for nutritional deficiencies through other sources, such as food supplements. ”Most of them are possible if you follow a nutritious and balanced diet, preferably structured by a professional. But supplementation is an excellent help to reach the necessary quantity.”
More than an ally for premenstrual syndrome
In addition to being an excellent solution to the annoying symptoms that precede the menstrual cycle, it is important to underline that these nutrients can provide many other health benefits. ”In addition to helping strengthen the immune system, these nutrients also help in other functions such as reducing anxiety and improving mood (tryptophan, magnesium, vitamin B6), reducing excessive cravings for sweets (chromium), reducing tiredness and fatigue (niacin, magnesium), reduction of body fat and blood sugar control (dark orange)”.
But remember, no matter how healthy it is, nutrients alone don’t work miracles. ”It is important to combine it with a balanced diet and regular physical activity,” explains Mayara.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
