Except in extreme cases, the symptoms of Premenstrual Syndrome subside by improving the diet, incorporating physical exercises into the patient’s usual routine and assisting her with personal and/or couple psychotherapy.
Regarding the pertinent corrections in the diet, the experts advise: abundant raw fruits and vegetables; do not overdo it with proteins and prioritize those from fish, poultry and legumes; eat little fat ; eat whole grain products (complex carbohydrates) and increase mineral-rich foodssuch as calcium (skimmed dairy, nuts), magnesium (cocoa, nuts, almonds), zinc (cereals, sesame, legumes and shellfish), potassium (potatoes, bananas, dried legumes and nuts), iodine (fish and algae) and chromium (apple, brewer’s yeast, etc.).
Diet against Premenstrual Syndrome
- They also suggest increasing the intake of vitamin B6 ( soybeans, potatoes and green legumes as they reduce breast tension and anxiety); vitamin E (fights insomnia, headaches and depression) and C.
- Other suggestions are to multiply the daily servings of nuts and fresh fruits as they stimulate the action of serotonin, a neurotransmitter that participates in improving mood and in the reduction of anxiety ; eat in small amounts and more often; reduce stress as much as possible; sleep more hours and drink plenty of water. It is also worth avoiding fasting and reducing the daily amounts of tobacco, alcohol, caffeine, soft drinks, sugars, fats, chocolate, preserves and salt.
- If you suffer some of these discomforts and suspect that you have the Syndrome, it is prudent to keep, for at least three months, a kind of diary in which you write down the days of menstruation and each of the symptoms. This tool will facilitate the diagnosis to the specialist and will allow him to design an adequate treatment that will depend on the degree of severity with which the ailment manifests itself.
