The moodiness, cramps and PMS bloating often discourage even the most excels sportswoman. However, to make a further effort to continue the exercises can be very beneficial. Scientific studies show that physical activity helps alleviate the symptoms of this phase of the menstrual cycle.
Many women do not know they suffer from PMS. Physical exercise, improve abdominal discomfort, raise self-esteem and take that anger that comes every month. While practicing sport, there is the release of endorphins, which is the hormone responsible for welfare.
Eat well and choose the exercises you may have contact with nature. The best physical activities are walking, running, cycling and swimming. But not to say that the others are not good. Pick an exercise routine that gets your heart rate up and that you enjoy. For PMS, The National Women’s Health Information Center recommends two and a half hours of moderately intense activity, one hour and 15 minutes of vigorous aerobic activity, or a combination of the two each week, plus two muscle-strengthening sessions.
Also, a yoga session or a full stretch is interesting to relieve stress. There is also a rise in body temperature with exercise, which guarantees a tranquilizing effect in the short term. This makes you sleep better, feel less anxious, irritable and stressed.
- Fluid retention;
- Irritability without any reason;
- Craving for sweets;
- Pain in the legs and breasts;
- Enlarged breasts;
- Abdominal discomfort;
- Anxiety and impatience;
- Mood variation of an overnight;
- Skin prone to acne;
- Headaches and tiredness.
What is also very important in this period is good nutrition. The recommendation is to make a proper diet, consuming foods rich in calcium and magnesium, eat enough fruits and avoid fat, salt, sugar and caffein.
- Omega 3 (salmon, tuna, sardines, chia, flax, fish oil): anti-inflammatory action, reduce cramps and water retention, and improved mood;
- Vitamin E (wheat germ, Brazil nuts, walnuts, almonds, corn, seed oil sunflower): alleviates the pain in the breast;
- Food sources of tryptophan (lean meats, fish, dairy products, nuts and legumes like beans and lentils): Some researchers have shown that low serotonin overall values and tryptophan depletion increase the symptoms of PMS;
- Vitamin B6 / pyridoxine (walnuts, banana, wheat germ, beans, lentils, carrots, milk): You can improve sleep patterns and mood;
- Chrome (brewer’s yeast and whole foods): alleviates cravings for sweets;
- Dark chocolate (more than 50% cocoa) and physical activity: Increased release of endorphins, relaxation and greater control of binge eating;
- Calcium (milk and dairy products and leafy dark green): Improves mood, reduces cramps and fluid retention.
- Eliminate sugar, salt and foods high in sodium (broths meat / chicken / vegetables, instant soups, sausages, smoked, canned), caffeine, alcohol and fatty foods;
- Do not skip meals, perform four to six meals a day, increase the intake of salads and give preference to whole grain products to promote greater satiety;
- Increase fluid intake (at least two liters per day);
- Eat two Brazil nuts;
- Using milk or yogurt once a day, increase the intake of dairy products and dark leafy green;
- In the great meal (lunch / dinner): half of the plate should be vegetables, a lean protein and a carbohydrate room room (rice and beans);
- Add one tablespoon of chia and golden flax meal;
- Can be used 25g of dark chocolate as a dessert.
Please note that the improvements are gradual. They will disappear gradually, every cycle, according to their commitment to change habits. By adopting these measures, it is likely that neither you nor the people around you suffer from the symptoms of PMS, simply because you became aware of your cycle and how to live better every phase of it.
If problems persist, a doctor shall be consulted.