Nutrition package in premenstrual syndrome and period period
Premenstrual syndrome PMS stands for premenstrual syndrome and includes a variety of physical and psychological symptoms that women experience before their period. These signs and symptoms include mood swings, breast tenderness, muscle cramps, increased appetite, headache, abdominal pain, fatigue, irritability, and depression. The severity of these symptoms varies from person to person and can affect daily life and regular activities.
Nutrition in pre-Etz syndrome Menstruation
Many women with PMS tend to consume refined carbohydrates and foods containing simple sugars. Carbohydrates improve mood by increasing the production of the neurotransmitter serotonin in the brain.
But consuming large amounts of sugar and refined carbohydrates causes water retention and weight gain. Women with PMS can reduce their desire to consume carbohydrates by consuming foods rich in tryptophan, and it is noteworthy that tryptophan is converted into serotonin in the brain.
Scientific studies have confirmed that lifestyle, which includes the pattern of food consumption, physical activity, and the level of stress, may play an important role in causing PMS symptoms.
Consumption of certain nutrients in the activity of hormones and Their secretions are effective. A healthy diet to reduce the effects of PMS includes food sources or supplements containing omega-3, vitamins D, E, B1, B2, B6, B12, and minerals calcium, zinc, and magnesium.
Therefore, consuming foods rich in these nutrients includes protein sources such as fish, shrimp, eggs, beans, soybeans, nuts, sunflower and sesame seeds, whole grains, and Cereals such as oats, various fruits and fresh vegetables such as cabbage, avocado, berries, bananas, dates and parsnips, as well as low-fat milk and dairy products are effective in controlling PMS symptoms. Also, drinking a lot of water will reduce headache and reduce bloating. Dark chocolate can also be a useful snack.
There are few studies on the effect of nutritional supplements in the treatment of PMS. Some studies have shown that vitamin B6 and magnesium supplements have an effective role in controlling its symptoms.
Other studies have stated that there is a positive relationship between the consumption of vitamin D supplements and PMS, as well as the amount of calcium in the body, and women who have adequate levels of vitamin D show milder PMS symptoms. carbonated beverages, caffeinated beverages such as coffee and strong tea, sweets and beverages containing fructose syrup, sugar and sugar, industrial jams, sauces, solid and saturated oils are also effective in improving PMS symptoms. Childbearing age is faced with it. More than 200 different symptoms related to this syndrome are known. Due to the wide spectrum of PMS function and its impact on the quality of life, getting rid of these symptoms is the most important challenge of PMS treatment.
Studies show the potential effect of nutritional treatment on PMS for better management. The results of studies have shown that diet is an essential balancing factor to reduce PMS symptoms and manage it.
However, research on the actual effect of foods and nutrition on PMS has been scattered and accompanied by insufficient scientific precision. No relationship between macronutrient intake and PMS has been detected (protein, fat, carbohydrate, and fiber), but the effect of micronutrients, especially calcium, magnesium, vitamin D, B vitamins, herbal supplements, has been shown.
However, the results provide quality information to help women and girls maintain premenstrual health with nutrition and nutritional therapy.
Effect of food pattern and macronutrients on PMS:
Although people who experience severe symptoms of PMS often need medical interventions, most women suppress their symptoms without diagnosis and management.
Scientifically, no treatment has been recognized as an effective treatment, and many women often turn to ways outside of conventional medical treatment to get rid of symptoms. Orand.
Diet is known as an essential modulating factor in reducing and managing some PMS symptoms. But the real effect that foods and nutrients have on women with premenstrual disorders has not been studied with enough scientific precision.
It is recommended that these people have a healthy diet that includes fresh foods, unprocessed foods and avoid foods that are rich in carbohydrates, refined fats, salt, alcohol, and alcoholic beverages.
Following a healthy diet and management Stress is an important factor in the prevention and management of PMS.
In a study, he looked at the effect of three types of diet: traditional diet rich in eggs, tomato sauce, fruit and red meat / healthy diet rich in dried fruit, spices and nuts / western diet with high consumption of fast food, carbonated drinks and processed meat
Western diet was associated with an increase in PMS symptoms, while habits Healthy and traditional food had the opposite effect, that is, it was related to the reduction of symptoms.
Research has shown that short-term intermittent fasting leads to more parasympathetic activity and a decrease in luteal cortisol levels in young women. These results are an effective indicator of anti-stress in the luteal phase, which reduces premenstrual symptoms.
It has been suggested that caloric intake is very important in women with PMS, as well as the choice of carbohydrates before the period, considering that they are very sensitive to neurotransmitter or hormonal cycle fluctuations.
Improvement in mood after carbohydrate digestion as an increase in serotonin in connection with Tryptophan, the lack of serotonin function in the brain and thus acting as self-medication has been explained.
At the same time, a diet high in sugar, especially refined fat, fried foods, coffee and alcohol promotes the development of PMS. In order to reduce the symptoms of PMS, a diet rich in vegetables, fruits and healthy fiber is recommended.
Other research on the effect of macronutrient intake on PMS reported that no relationship was observed between the consumption of protein, fat, carbohydrates, fiber and PMS. But it has been said that maltose is associated with PMS.
A high intake of stearic acid is associated with a reduced risk of developing PMS. The intake of total fat (saturated fatty acids with an unsaturated chain) is related to pain symptoms.
It has multipurpose benefits including:
It has anti-inflammatory, antioxidant and antidepressant effects. In general, supplementation with zinc for 12 weeks in women with PMS has a beneficial effect on psychological and physical symptoms, overall antioxidant capacity and brain nutrition factor.
However, the data on the effect of supplementation with zinc on anti-inflammatory biomarkers, oxidative stress and antidepressant effect in young women with PMS is low.
Several studies have shown that people with PMS have lower levels of serum calcium. have and supplementing with calcium at the same time significantly reduces PMS and related symptoms. But more clinical studies are needed to establish the link between calcium and PMS.
Other researches have confirmed the high intake of calcium associated with vitamin D in reducing PMS symptoms, including reducing the risk of osteoporosis and some cancers. Supplementing with calcium and vitamin D is a cheap, low-risk, acceptable and available way.
It is not yet clear whether these nutrients can prevent the early development of PMS. Various studies have shown the importance of vitamin D in female fertility due to its effect on calcium homeostasis, sex steroid hormone fluctuations or neurotransmitter function. It also helps reduce dysmenorrhea, inflammation, and antioxidant markers in women with PMS and vitamin D deficiency.
In adolescents, vitamin D treatment is associated with improvements in PMS-related quality of life and mood disorders. There is also research that shows that vitamin D supplementation for 12 weeks does not have a significant effect on other PMS symptoms. Magnesium supplementation is effective in preventing dysmenorrhea, PMS, and menstrual migraines. Combining magnesium with vitamin B6 can effectively reduce premenstrual stress, and vitamin B6 can effectively reduce worry and anxiety in women.
Thiamine B1, riboflavin B2, niacin B3, pyridoxine B6, folic acid B9, cobalamin B12 are essential vitamins in the construction and synthesis of neurotransmitters that are potentially involved in the pathophysiology of PMS.
Research on the effect of dietary intake of niacin, pyridoxine, folate and cobalamin on PMS has not shown a significant relationship. Taking B vitamins from supplements is not associated with a lower risk of PMS, but a significant reduction in the risk of PMS has been observed in women with a high intake of niacin and riboflavin from dietary sources. The fact that both treatments show similar benefits: micronutrients have a very important effect on the quality of life.
In another study that examined the effect of 62 herbs, vitamins and minerals on PMS, only calcium intake was proven to reduce PMS. More research with sufficient sample size and measuring the effect on the severity of PMS symptoms is necessary to confirm the use of calcium, vitamin D and B6 supplements such as medicinal herbs. Although some studies have claimed that neither evening primrose oil nor tea herb had a different effect than placebo.
Other studies have shown a positive effect of evening primrose oil on PMS. The positive effect of curcumin in reducing the severity of PMS symptoms by modulating curcumin neurotransmitters and its anti-inflammatory effect has been reported. The potential effect of garlic in reducing the severity of PMS and its use as an alternative treatment in the prevention and treatment of premenstrual disorders have been reported.
Nutrition in premenstrual syndrome: lifestyle change
Change and modification of lifestyle and regular exercise may have a positive effect on reducing PMS symptoms. It is also recommended to reduce the intake of salt, caffeine and tobacco. A research study in the UAE has reported that fruit consumption is associated with reduced risk of behavioral symptoms and smoking and high-calorie foods such as foods high in fat, sugar, and salt as a risk factor for PMS. 0px; padding: 10px; text-align: right; href="http://heraclinic.ir" target="_blank" rel="noopener">Hera Clinic
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