Some women experience severe discomfort. The most common
symptoms are: breast tenderness, abdominal swelling and irritability. There may
be other symptoms such as fatigue, headache, weight gain, fluid retention,
acne, constipation or diarrhea, sadness and depression, increased or decreased
appetite, among many others.
Some studies attribute the presence of PMS to the food
consumed, so that if you control the intake of these, can significantly
decrease the discomfort and can even lose weight. To eliminate this problem it
is advisable to reduce dietary salt intake and avoid those that contain
processed in excess.
For discomfort before and during the days of the menstrual
period are lower, this regime should be five days before menstruation and
followed for two days, will help you feel better, you will lose at least one
kilo.
Diet menu to reduce menstrual cramps:
First day:
Breakfast: 1 cup of coffee or tea dandelion, 1 slice of
bread, 1 slice of fresh cheese.
Mid-morning: 1 low-fat yogurt with fruit flavor.
Before the meal (15 or 20 minutes ago): 1 bowl of vegetable
soup without salt.
Lunch: 150 grams of fish (salmon, trout, halibut or your
choice) steamed without salt.
Afternoon: 1 cup of valerian tea, 1 slice of bread with jam
low in calories .
Dinner: 1 bowl of vegetable soup without salt, 1 egg, 1 cup
of whole grain, can be steamed rice.
Second day:
Breakfast: 1 cup of coffee or tea, dandelion, 1 slice of
bread with low calorie jam.
Morning Snack: 1 low-fat yogurt with fruit flavor.
Before the meal (15 or 20 minutes ago): 1 bowl of vegetable
soup without salt.
Lunch: salad of green leafy vegetables (spinach, lettuce and
watercress), the amount that you like flavored with lemon or plain yogurt or
low in calories, 150 grams of grilled chicken, skinless salt.
Afternoon: 1 low fat yogurt with fruit flavor.
Dinner: 100 grams of chicken breast grilled, 1 block
At bedtime (a few minutes before going to bed): 1 cup of
linden tea or valerian.
Foods to avoid:
To diminish the uncomfortable symptoms avoids the following
foods: processed foods, refined sugars and fats, for example, chocolate,
alcohol, pizza, cola and burgers, dairy products, meats and red meats.
The exercise will help to alleviate symptoms and regulate
fluids in the body. Ideal walking, cycling, skating or swimming for at least 30
minutes a day.