Depression, fatigue, irritation. Everything becomes more difficult. In greater or lesser extent premenstrual tension affects most women. Learn how food can help you better cope with this period

CAUSES:. They are not yet fully understood, but is believed to have to do with fluctuations in estrogen and progesterone levels


Today it is known that the symptoms related to PMS can be minimized with a healthy and balanced diet. During this period:

  • Prefer whole foods like grains (soy, lentils, beans), cereals (oats, barley), rice and whole grain breads. The flax seed may also be useful to help the intestine and can be ingested (a tablespoon) with 150 ml of water or juice daily. Mince flaxseed in a blender and store in a container with a lid.
  • Foods to base if soybeans are also beneficial due to the presence of phytoestrogens that can relieve symptoms such as breast pain.
  • Milk and milk products, dark green vegetables are also important because they are rich in calcium.
  • Avoid salt to not worsen water retention (swelling) , caffeine and alcohol. Abuse of diuretic foods such as parsley, celery, bitter artichoke and vegetables as mustard and wild chicory.
  • Look drink plenty of liquids.
  • rich foods vitamin B6 are also useful because they relieve the emotional symptoms. Some examples are:. Wheat germ, bananas, nuts, peppers, oats, cauliflower, broccoli, milk and eggs
  • Vitamin E and Omega 3 fatty acids found in fish deep water (salmon, sardines) and in tree nuts (walnuts, hazelnuts) are indicated to relieve pain in the breasts and stress.

During this period women often feel more like eating candy. Opt for dried fruit (raisins, sultanas, apricots) or cereal bars with chocolate. Be sure to practice physical activities that lead to the production of endorphins which reduce anxiety and help improve mood.

Juliana Castilho

Nutritionist ClinLife

CRN 4524

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