Land menstruation is not a “problem” only when it appears. The days leading up to their arrival can sometimes be more annoying than when your period is present. She’s the “good” old one premenstrual syndrome, which also manifests itself with a drop in mood, bouts of crying and a great desire for sweet and fatty foods… to swallow. Here’s what it’s good to eat before and during your period, to avoid putting on weight and, above all, to try to feel better even with your period.
Premenstrual syndrome must also be addressed at the table
«In the days before the start of menstruation, about a week before, the changes in estrogen production on the part of the ovaries cause a decrease in serotonin, a hormone that influences mood and the sense of hunger and satiety” explains the doctor Anna Agnello, coordinator of Gynecological Surgery, Italian Diagnostic Center, Milan. There decrease in serotonin explains why the mood drops and the desire to eat “junk” skyrockets.” The foods recommended in this phase are those that increase the production of serotonin: eggs, fish, in particular salmon rich in omega3, pineapple, bananas, nuts, milk, cheeses and legumes” explains Dr. Agnello.
Better to eliminate these foods if your period is about to arrive
When the breasts are tight and the belly is more swollen than usual they go limit carbohydratesi.e. the so-called “junk food”. Basically, hamburger nugets and fries shouldn’t even be seen from afar. To curb the desire for sweets, however, you can opt for chocolate, but only dark. Helps keep your mood high. However, coffee and tea should be limited. Caffeine, in fact, promotes water retention and also swelling. However, if you are addicted to Moka, and consume many cups a day, it is better not to completely eliminate this drink, because the risk is that caffeine withdrawal will trigger headaches.
What to eat to reduce menstruation cramps
«During the cycle it is very common for problems to occur uterine contractions which cause pain in the lower abdomen” explains the gynecologist. In practice, cramps are felt because the uterus contracts. To reduce the pain caused by these involuntary contractions you can try to eat more foods rich in magnesium. This mineral, in fact, helps prevent cramps and helps you feel more serene. So go ahead to Whole grains (wholemeal pasta and rice, but also barley, spelt, buckwheat and wheat bran). And then green light for all kinds of legumes and dried fruit. Ok also to broad leafy vegetablesmeat, fish and lots of bananas.
Dr. Anna Agnello is coordinator of Gynecological Surgery at the Italian Diagnostic Center in Milan.
Friendly foods when the flow is abundant
«Heavy menstruation can decrease blood iron concentration» clarifies the doctor. This precious mineral, in fact, decreases due to menstrual flow and its intake must be increased through diet. Be careful, however, not to binge on steaks and other cuts of red meat. This is true that it is rich in iron, but it also contains a high quantity of prostaglandins, a substance that promotes cramps. It is therefore advisable to choose legumes, especially legumes, to stock up on iron lentils or white meat. «If menstruation is heavy, not only should the consumption of foods rich in iron be increased, but also vitamin B12 and vitamin C» continues the expert. For this reason it is good to consume foods that contain these vitamins, such as citrus fruits, strawberries, broad leaf vegetables, berries, kiwi. But also white meat, fish, eggs.
To reduce swelling and abdominal tension
»The sense of bloating and water retention are typical symptoms of menstruation and are caused by the cyclic activity of the ovarian hormones, estrogen and progesterone» clarifies Dr. Agnello. «It is therefore important to drink a lot, however maintain adequate hydration, and to reduce the unpleasant sensation of bloating, excess salt intake should certainly be avoided” concludes the expert. To give flavor to foods it is therefore better to use less salt, replacing it with spices. Be careful, however, not to overdo it with those that are too spicy, such as chilli pepper. In some women, in fact, it can irritate the stomach and make digestion more complicated. On “those days” alcohol should also be eliminated as it has a dehydrating effect and promotes increased swelling. But even on the “other days”, less is consumed…
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