Premenstrual syndrome

Many women become irritable before their period and also experience symptoms such as body pain and fatigue, which are all symptoms of premenstrual syndrome. If a woman suffers from premenstrual syndrome, what can she do to improve it? First of all, she should adjust her mentality, and then she can supplement some nutrients, because some nutrients can help the body relieve the feeling of pain. Let's learn about it in detail.

1. Nutritional elements to prevent PMS

Calcium: Calcium helps relieve spasms, strengthen the conduction response of the nervous system, and help regulate heartbeat and muscle contraction. Sufficient calcium supplementation can help women calm their emotions and eliminate stress. It is recommended to consume 1200 to 1500 mg of calcium per day. Common foods rich in calcium include green leafy vegetables, milk and its products, dried fish, dried shrimp, kiwi fruit, black sesame, etc.

Magnesium: Magnesium helps relieve spasms and has the function of regulating nerve cell and muscle contraction. It is a nutrient that can stabilize emotions and eliminate anxiety. Nutritionists say that studies have shown that a daily intake of 250 micrograms of magnesium is enough to relieve premenstrual headache symptoms. Common foods high in magnesium include whole grains, green vegetables, beans, nuts, milk and its products, and seafood.

Tryptophan: Tryptophan is a natural amino acid and is also the raw material for the brain to produce serotonin. Serotonin is a neurotransmitter that can slow down nerve activity, make people calm and relaxed, and effectively help sleep. However, tryptophan is a nutrient that the human body cannot synthesize on its own and must be obtained through food. It is recommended that women with premenstrual symptoms such as insomnia and poor sleep can moderately supplement with foods rich in tryptophan, such as meat, milk and its products, beans, nuts (sunflower seeds, sesame seeds, and pumpkin seeds have the highest content), bananas, etc.

Carbohydrates: Carbohydrates are a key source of energy for body tissues and a good helper for eliminating tension and fatigue. They can stimulate insulin secretion, thereby helping more tryptophan enter the brain and synthesize serotonin, thereby helping to relax and relieve premenstrual syndrome. Among foods rich in carbohydrates, monosaccharides are the best absorbed, but they are most likely to cause obesity and a rapid increase in blood sugar. It is recommended to choose polysaccharide foods, such as whole grains and root vegetables, instead.