Began to notice that during the day everything irritates, and at night comes insomnia and depressive thoughts? Within a week pulls on chocolate and everything "harmful"? Do you remember what day it is today? Perhaps, the month should begin soon? From month to month
Your condition is understandable: physical and emotional stress is associated with regular fluctuations in the level of hormones in the blood and individual reaction of the body to this.
Premenstrual syndrome (PMS) occurs in most women between the time of ovulation and the first days of menstruation. When the monthly starts, you will again become balanced and cheerful. The main thing is for 7-10 days before the menstruation to learn how to control one's actions and not succumb to hormonal "provocation".
Premenstrual syndrome in all takes place in different ways: in some women it is "poorly expressed, and someone because of poor health can not even get out of bed and forced to take a bulletin.
increased sensitivity or breast enlargement; fluid retention in the body, swelling of the face or hands; headache; pain in the muscles, joints and specific back pain; craving for salty and sweet; lethargy, fatigue or, conversely, nervous excitability; a strong palpitation and "tides" of blood to the face; rashes on the skin. Poor physical well-being is supplemented by frequent changes of mood. Absence and forgetfulness appear, irritability is replaced by a feeling of depression, crying and depression.
Lead the PMS diary
Do not fall into the trap of premenstrual syndrome help diary menstruation. Noting on the calendar all the symptoms and dates of the beginning and end of the month for at least three months in a row, you will be able to determine the cause of ill health and take action. If the symptoms of PMS remain throughout the cycle, then you should seek help from a psychotherapist. From hidden phobias and personal conflicts, one diet or phytopreparations can not be eliminated. Writing down your whims and the most acute desires or, conversely, a sharp dislike for some specific smells, previously loved foods, do not forget to note the body's response to hormonal changes.
Risk factors
As studies have shown, the risk of developing premenstrual syndrome aggravated by women themselves and only 1% depends on heredity, that is, the presence of PMS in mother and grandmother. But there are risk factors for developing PMS, which you can control: prolonged absence of physical activity; stress; deficiency of vitamin B6, calcium or magnesium; excessive consumption of coffee and alcohol; smoking; irrational nutrition.
Changing mood, fluid retention, increased sensitivity of the breast and general fatigue are associated, as a rule, with a deficiency of vitamin B6. While migraine, dizziness, heart palpitations, lethargy and craving for sweets for a few days before menstruation are caused by a deficiency of magnesium.
Help yourself with menstruation and premenstrual syndrome - take the situation under control. If premenstrual symptoms are painful and persistent, despite all the measures taken, it is worthwhile to turn to a gynecologist who will help. Unfortunately, as long as there is no medicine that would 100% relieve PMS. To date, it is important to be able to control PMS, rather than block its symptoms.
Taboo on coffee
The most important thing in the "anti-PMS" diet is to strictly observe it, dramatically reducing the intake of animal fats and all "unnatural". Give preference to vegetables, fruits, nuts, seeds. Does it sound boring? But it works without fail! The most difficult thing for many women is to give up coffee and chocolate these days. But this is what needs to be done first. Believe, having cheered on half an hour, you will provoke a headache and a bad mood for the rest of the day. Products containing caffeine destroy vitamin B6, which is involved in the synthesis of serotonin, a hormone responsible for a good mood.
Improve the mood will help dried apricots, figs, prunes, fruits of red and orange color (persimmon is a fruit of "critical days"!), Food supplements of vitamin B6, magnesium and calcium. To "dangerous" these days include all canned and pickled products, alcohol. They can provoke headache and swelling.
You need a little exercise in this state. Exercise increases the production of endorphins in the blood, and this, in turn, reduces pain and reduces the manifestations of depression. But after any load you need to learn how to relax and rest properly, otherwise you will become a "treasure chest". The technique of meditation or deep relaxation is just right for "critical days". The first session is best done in a group under the guidance of an experienced instructor. Having mastered the method, you can always use it. From pain in the lower abdomen, you can drink a decoction of ginger, and when swelling your breasts a week before the monthly take oil evening primrose (2 capsules a day with meals).
Help tea with chamomile and honey , lemon balm and mint leaves. When swelling, add cranberries to tea or drink fruit from these berries. Foods rich in calcium (low-fat dairy products, leaf salads, parsley, celery) also remove excess liquid from the body. Fill up the fat stock not at the expense of fried potatoes, but with the help of nuts (except peanuts) and sunflower seeds. They are rich in vitamin E, which strengthens endurance and relieves certain manifestations of PMS. The menu should include as many fish as possible (herring, salmon, mackerel).