The main recommendations in the diet for PMS
If you approach the preparation of ration for the ICP as the formation of the children's menu, you can not go wrong. It needs a sensitive and careful approach, because the woman's body during PMS requires a special diet, a greater number of vitamins and minerals, which are able to normalize the functioning of the endocrine system and metabolic processes, stabilize production needed to feel good hormones.
Particular attention should be given to those products that could potentially stop attacks of depression, ie contribute to the production of serotonin. If you miss this point, all the other PMS symptoms may be exacerbated by several times. Best of all are struggling with depression, sweet fruit with a high number of carbohydrates, dried fruit, honey, and most seafood. Of these ingredients, you can make one or two dishes that you will constantly use during PMS.
Gynecologists and nutritionists advise on the premenstrual syndrome, increase the number of consumed complex carbohydrates to 75%, while fats and proteins, in contrast, considerably lower. Therefore, a daily menu for PMS should not use red meat and fatty foods. Avoid also worth of chocolate, spices, alcohol and foods containing caffeine. But you can and should give preference to foods high in fiber, fresh fruits and juices. Especially good to use for PMS lemon and carrot juice and cream.
Do not neglect the PMS herbal medicine. Herbal teas are very well eliminate the state of stress, relieve muscle and vascular spasms, improve the functioning of the brain, helping to focus on daily activities. A number of fees designed to reduce pain and normalize the pressure to improve sleep and digestion. Particular attention should be paid to chamomile tea, lemon balm and mint, with motherwort fees.
At the time of premenstrual syndrome is necessary to make a balanced light diet. It is important to respect the water balance in the body, which is necessary to completely abandon the canned saline and pickled foods, drink clean water as incurred thirst. Do not overeat during PMS! This causes additional discomfort, can cause aggression and attacks worsen sleep, not to mention a direct violation of the digestive system.
 
Products that help to cope with PMS
When choosing products for easing the symptoms of PMS, it is necessary to pay attention to sources of vitamins A, C, B complex, magnesium, iron and unsaturated fatty acids.
1. Bananas. They contain many useful carbohydrates quickly satisfy hunger and give energy, improving mood. At the ripe bananas contain three essential amino acids - tryptophan, methionine and lysine. The latter participates in the processes of tissue repair, enhancing collagen bonds and promotes the absorption of a large number of nutrients.
2. dates and dried figs. A rich source of carbohydrates, potassium and magnesium. This combination defines a beneficial effect of these products on the central nervous system. Regular use of these dried fruits PMS helps reduce stress syndrome effects on the body and normalize the production of sex hormones that facilitate menstrual pain.
3. Green vegetables - cucumber, zucchini, peppers, savoy, Brussels sprouts, broccoli, lettuce, Chinese cabbage and fresh greens. You must be in the diet of women in the ICP as a rich source of vitamin C, E and dietary fiber, important for blood purification and proper operation of the digestive tract.
4. Natural yoghurt and low-fat cream should be the main sources of protein during PMS as a beneficial effect on the female reproductive system, easing pain and improving the flow of the process of menstruation. Natural low-fat dairy products contribute to the active assimilation of vitamin A from other foods and make meals more nutritious. This category may include salted and unsalted cheese - Adyghe or mozzarella.
5. tofu. The plant equivalent of dairy products made from soy milk is rich in B vitamins and is low in calories, ideal for diet of women during the premenstrual period.
6. Buckwheat, legumes can serve as the main source of replenishment of the body's magnesium, iron and potassium. Vitamin composition of these products contributes to the blood, normalizes the activity of the central nervous system, reducing irritability and improving care.
7. Sprouted wheat grain - a rich source of vitamin E. Use them as an ingredient of vegetable salads, eat breakfast together on a small piece of steamed fish or tofu.
8. Marine fish - salmon, trout, perch are very rich in iron, phosphorus and calcium. They contain the optimal amount of protein and fat, which are well absorbed by the body during PMS. But the most valuable element of the marine fish are beneficial omega-three fats, optimum use of which allows the woman to maintain composure and feel comfortable at all times of PMS.
9. seafood - seaweed, clams, squid, shrimp. All this is a real natural anti-depressants to help keep efficiency, avoid the appearance of signs of fatigue on the face and behavior, improve the general condition and normalize production of thyroid hormones.
10. Seeds of sunflower, pumpkin, sesame seeds, cashews, almonds and walnuts - all this rich source of unsaturated fatty acids and vitamin E, it is extremely important for the body of women during PMS. In order to improve his condition enough to eat in the day, about 50 grams of seeds or a few large nuts.