Diet and herbs that reduce menstrual pain and PMS symptoms

Menstrual pain and cramping can be quite disturbing function. Many women than experiencing fatigue, cramps in the back and abdomen, skin problems, emotional showers, tenderness of breasts. Which foods and herbs alleviate menstrual and PMS symptoms effectively?

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PMS symptoms are experienced by start about 20 to 40% of women and to 1 or 2 weeks before menstruation and can be mild to severe. What are natural ways to relieve menstrual pain? What can diet and herbs?

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symptoms

Common symptoms of PMS include fatigue, bloating, skin problems, emotional moods, mood swings, tenderness of breasts and cramps. The symptoms usually begin seven to 10 days prior to menstruation and end shortly after. Usually, because for some women, the lower back is Testomenix real? or -buik long after whining. PMDD (premenstrual dysphoric disorder) involves such serious emotional symptoms with it, it disrupts the normal daily business properly. PMDS is of “depressive disorder not otherwise specified” in DSM-IV-TR. Factors contributions to PMS:. Hormonal imbalance, poor diet, food allergies, emotional stress, thyroid problems, environmental toxins Fortunately, there are natural ways to relieve symptoms. These methods are effective enough to see improve the symptoms quickly.

Phytonutrients and antioxidants

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Remember that “you are what you eat.” PMS symptoms in a way or another, can be traced back to inflammation at the cellular level ( 1 ), which are the result of various physical, emotional, and genetic factors. Be the tendency to inflammation in your body turn by eating foods that are rich in natural plant foods with healthy phytonutrients and antioxidants. Fruit, vegetables, beans and nuts are good sources. There is definitely a fiber-inflammatory-pain connection. This connection has its origins in the function of your liver, which must be optimal for healthy menstrual cycles. Support your liver is essential for proper elimination and detoxification, and many natural fibers from plant foods helps the natural elimination and detoxification pathways of the liver. In women with hepatic impairment have PMS symptoms more pronounced. (2)

Nutrition aggravates PMS

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Where healthy plant foods in your diet helps to dissipate excess fat and empty calories, there is also food that is clear they worsen PMS symptoms, trans fats and hydrogenated fats, sugar, salt and caffeine. ( 3 )

Diet and herbs that prevent PMS symptoms and menstrual pain and alleviate

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Vegetables from the cruciferous family

The brassica vegetables from the cruciferous family -kool and broccoli are the best examples- have a triple effect: they are an excellent source of fiber, making detoxification of the liver sulforofaan possible due to their content, bringing the hormones in balance. The phytochemicals in broccoli have even been studied for their role in cancer prevention.

Vegetables rich in calcium

Eat calcium-rich vegetables such as green leafy vegetables, almonds and kale. ( 4)

Omega-3s

Many healthy diet also acts as an excellent anti-inflammatory drugs, although it does not work as fast as medication. Omega-3 fatty acids found in cold water fish, fatty fish, flaxseed, chia seeds and walnuts, bring your eicosanoids (paracrine hormones, which are produced by the cell itself) in perfect balance and help prevent premenstrual and menstrual cramps. In women with menstrual pain is a shortage observed in omega-3 fatty acids. ( 5 ) (6)

But there are a number of antioxidants and anti-inflammatory chemical ingredients in other foods, herbs and spices.

Newer varieties of apples, full of antioxidants

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Apples, and tea are a source of quercetin. Now if you really want to eat apples packed with antioxidants, then you choose the newer apple varieties. These newer apple varieties contain 10-25x more antioxidants and may be called an anti-inflammatory fruit. Such an apple is a very smart choice! Also eat other fruits and vegetables rich in antioxidants, such as blueberries, cherries, tomatoes, squash and peppers.

Turmeric

Turmeric contains curcumin and ginger also has a series of anti-inflammatory substances, including shogaol. For example, ginger treats arthritis very well. Many of these substances are therefore been investigated for their role in preventing a variety of conditions . (7)

Fresh ginger against cramps

If you’re suffering from menstrual cramps, you can grind 1 or 2 tablespoons fresh ginger and infuse in a cup of hot water (10 minutes). A few cups of ginger tea a day is a natural way to get spasms under control, while it is also good for digestion. If you do not like the taste, you can mix it with an herbal tea, or black or green tea. Optionally, you can make honey. Dried ginger and ginger tea bags are not nearly as powerful as fresh ginger and 1 cup of tea does not make a difference. So take organic ginger and drink a few cups a day to make a difference. ( 8)

Hazelnuts against PMS

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Manganese plays a positive role in alleviating PMS symptoms. Hazelnuts and leave here a good source of his! Women taking daily 5.6 mg of manganese from food had had fewer mood swings and cramps compared with women who daily 1mg got inside, as shown by a carefully conducted clinical study. This result indicates that a manganese rich diet alleviates the symptoms of PMS. Other studies confirm this. Another study showed that patients PMS lower amounts of calcium, copper, magnesium, zinc, chromium and manganese had in the blood. ( 9) Hazelnuts are not the only source of manganese (5.6 mg / per 100 grams), and although it is said that the banana is rich in manganese, this is a bit disappointing. Other sources, per 100 grams: mussels (cooked, 6.8 mg), pumpkin seeds (4.5 mg), beans (1.3 mg) Pineapple and spinach contain 0.9 mg and kale and banana is 0.7 mg.

If you are considering taking a manganese supplement, the question is whether this is a wise choice. Too much manganese is in fact not desirable: abnormal concentrations are in the brains (particularly in the basal ganglia), has been associated with neurological diseases such as Parkinson’s. Also for menstruating teenagers, this is not desirable because it will adversely affect the cognition. With food you can achieve a lot. If you still want manganese supplementation, do so under the guidance of a professional.

Avocado

Daily eat half an avocado can bring the hormones naturally balanced due to the nutritional profile ; it contains healthy fats, fiber, magnesium, and potassium. An additional advantage is that half an avocado for lunch supports weight management and leads to fewer snack needs.

vitamin B6

Vitamin B6 helps to remove excess estrogen from the body. PMS can there be estrogen dominance. A number of factors contribute to this dominance as a lack of B6, B12, C, E, magnesium, selenium, overweight, toxins and trans fats. Bananas are said to be rich in vitamin B6, but this is -just as with manganese against. The following resources are rich in vitamin B6 (per 100 grams): sunflower seeds (1.35 mg), pistachios (1:12 mg, those notes also further reduce waist circumference), tuna (1:02 mg), turkey and chicken (0.81 mg), dried plums (0.75 mg), bananas (0.37 mg).

Vitamin D and E

Take a daily 400 IU vitamin D; This promotes the absorption of calcium and may decrease inflammation. A daily intake of 500 IU also reduces menstrual pain. ( 10)
In a small study of women with dysmenorrhea (painful menstrual cramps) and a vitamin D level of 65 nmol / L, showed that giving a single dose of 300,000 IU of D3 pain with 41% reduced for the next two menstrual periods. None of the women had medication needed to keep the menstrual pain under control. Such a high dosage is, incidentally, does increase the risk of falls and fractures. This dose is so high that medical supervision is required.

Magnesium

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A mineral that was once almost forgotten and was hugely underestimated. Magnesium is one such mineral that is good almost everywhere. Logically, he is involved in more than 300 bodily processes. In traditional medicine they trust magnesium fosforicum. Proper diet rich in magnesium is important for anyone with PMS. The following diet is rich in magnesium (per 100g) pumpkin seeds (539 grams), dark chocolate (327 grams). Unfortunately, there are not many more sources which contain such amounts. Dark leafy vegetables, lentils, beans and dried fruit contain all between 68 and 86 grams, mackerel contains 97 grams and bananas also -vallen again opposed the least: 27 mg.

Should you take a supplement: take 360 mg a day before menstruation begins. This reduces menstrual cramps. ( 11)

MoreMagnesium tested: what form you choose the best?

Vitex Agnus Castus (Chasteberry)

Vitex has been used since traditionally to relieve painful menstrual symptoms. It helps with menstrual cramps, acne caused by menstruation and at menopause. It is an old European remedy that its popularity in the course of time is lost. Nevertheless, it is still a herb used by connoisseurs in order to regulate the hormones and to ease PMS pains and it is considered as the best herb in conditions such as cysts in the uterus and endometriosis. ( L2) ( 13)

Indole-3-carbinol

Here are supplements, but we can also get fine food this substance. It is again the cruciferous vegetables we -also wb have this dust. It is in broccoli, cabbage, cauliflower, Brussels sprouts and kale. Also with I3C, there is again an additional benefit: it inhibits the growth of adipose tissue. (14)

Ashwaghandha and basil

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These two herbs reduce cortisol, bringing the hormone balance and reduce PMS symptoms. ( 15)

Essential oils and premenstrual syndrome

Lavender oil make

Sage (clary sage) takes hormones also naturally balanced. Rub 2 to 3 drops of oil on the lower abdomen. Dilute the oil with a carrier (neutral) oil and try it out first on the skin on the back of your wrist. Cypress oil stimulates the circulation and can relieve cramps.

Even lavender oil can relieve, this turned out when a group of women lavender oil used for menstrual pain in the back and abdomen. The women in the lavender group had three drops of oil rubbing their hands, and for 5 minutes inhale They did an hour after they experienced menstrual pain and this operation was repeated the first three days every six hours in the first three months of monthly menstruation. Another group of women only used sesame oil and sesame oil group had 6.8 times more likely to cramp and 12 times more likely to have other PMS symptoms. The lavender oil is likely to decrease the contractions of the uterus, which are caused by the prostaglandins. ( 16)