Anxiety, irritability, mood swings, swelling in some regions of the body... These are classic symptoms that most women usually have in the period known as premenstrual tension (TPM), which occurs days before the start of cycle menstrual. Is it possible to reduce these symptoms in a natural way? Yea! Some foods are of great help!
The clinical nutritionist Jordana Colombo, from Goiânia (GO), emphasizes that foods that contain caffeine increase the heart rate, which causes agitation and irritability during the period. Ham, sausage and turkey breast are also not indicated due to the large amount of salt and preservatives in the composition, which help in fluid retention in the period in question.
As it is stimulating, coffee is not indicated in the TPM
According to Karin Honorato, a clinical and functional sports nutritionist from Belo Horizonte, stimulating foods, such as cola and cocoa-based soft drinks, stimulate the nervous system, which, many times, is already unbalanced. Refined foods, such as white flour and rice, increase blood insulin, leading to the compulsion for sweets, unlike whole foods, which help reduce anxiety, irritability and nervousness.
O desire to eat candyusually increases during PMS, but they are not indicated by the professionals. “Foods that contain a large amount of sugars in the composition increase the inflammatory process of the period”, says Jordana.
The nutritionist from Minas Gerais also explains that sugar eliminates from the body important minerals that help control the craving for sweets, such as sugar chrome, and that help to relax, like the magnesium it's the calcium. These elements also participate in the balance of tranquility neurotransmitters.
Do not stop now... There's more after the advertising ;)
So what to eat?
To help you have more peace of mind during the period, the recommendation is to eat banana, royal jelly and whole foods, which are rich in vitamin B6 and tryptophan. To reduce pain in the breasts – parts of the body that are usually swollen before and during the menstrual period –, she indicates sunflower seed, which is rich in vitamin E. Finally, to reduce the craving for sweets, the professional suggests including cinnamon in the diet.
Nutritionist Jordana Colombo prepared a list of food allowed during TPM. Write down!
→ Dark green leaves, such as kale and broccoli, milk and its derivatives: have calcium, which relieves the pain of colic menstrual and irritability;
→ Brown rice, dark green leaves, sprouted sprouts and chickpeas: have magnesium, which improves mood swings and irritability;
→ Omega 3 and 6 (sea fish oil, salmon and tuna) and flaxseed: contain fatty acids, which reduce swelling, bone loss and less irritability;
→ Kiwi, acerola, pineapple, strawberry, lemon, orange, guava and cashew: has Vitamin C, which acts in the production of neurotransmitters, sleep improvement and anxiety control;
→ Brown rice, wheat germ, oats, walnuts, peanuts, beef liver, green leaves and legumes: by having vitamin B6 in the composition, they help to reduce headaches and reduce irritability. These foods improve the production of serotonin, which is the neurotransmitter responsible for pleasure and well-being.
→ Red meat, chicken, fish and seafood: have vitamin B12, which fights anemia. “The lack of this vitamin can cause weakness and discouragement”, explains the nutritionist.
By Silvia Tancredi
Brazil School Team
