Premenstrual Tension how to improve PMS – 8 tips to help and recipes

Premenstrual Tension is the set of sensations that occur about 10 days before the start of the menstrual cycle, see how to improve PMS

First of all, it is extremely important to say that not all women suffer from PMS and that this tension can also appear to different degrees. According to data from the Ministry of Health, PMS affects more than 70% of Brazilian women. Based on this, it is worth knowing tips on how to improve PMS. Furthermore, in some cases it can be so annoying that it even interferes with daily activities.

Also according to the Ministry of Health, knowing your own body helps improve PMS. The main reason for PMS is a hormonal imbalance, mainly estrogen. But there are other factors that intensify this phase, see how to improve PMS.

Check out 8 tips on how to improve PMS

Have a healthy diet

Diet is definitely an important factor when it comes to PMS, so avoiding some foods can alleviate PMS symptoms. You can avoid coffee and its derivatives, reduce salt, avoid excessive sweets and also consume less alcohol. It is recommended that you consume lighter foods, such as fruits, vegetables, grains and diuretic foods such as watermelon.

Practice physical activities

Firstly, physical exercise is essential, as in addition to improving abdominal discomfort, it increases self-esteem and removes that extra irritation that comes every month. While practicing sport, endorphins are released, which is the hormone responsible for well-being. Furthermore, doing physical exercise for at least 30 minutes, four times a week is enough.

Consume fiber

It is common for women to feel constipated at this stage, which is why many gynecologists recommend consuming fiber. As well as consuming complex carbohydrates, such as cereals, breads and brown rice, oats and tubers, such as beets, carrots, turnips, potatoes, yams and cassava.

Fighting the headache

Many women experience headaches during PMS, some even have migraine attacks. However, magnesium is a great ally for relieving headaches, as it improves sleep quality and eases irritability. So choose foods rich in magnesium – think green leaves, nuts and avocado. It is also extremely important to avoid the consumption of sausages and smoked foods, such as salami, hams and sausages.

Relieving irritation

Above all, passion fruit juice, as well as chamomile tea, are great for relieving irritation, as they have calming and anxiolytic properties. Furthermore, you may be consuming both, one during the day and the other at night, 10 days before your period.

Relieving bad mood

Bad mood occurs due to hormonal fluctuations in estrogen and progesterone. You can watch series and films that make you laugh. Talk to people you like and even eat dark chocolate, as chocolate helps to release serotonin, which is a hormone responsible for well-being.

Relieving menstrual cramps

Menstrual cramps affect 75% of women of childbearing age. The uncomfortable pain in the pelvic region varies in intensity from one woman to another. To relieve pain, you can first apply a warm compress to your belly and then take a common anti-inflammatory medication, such as ibuprofen.

Decreasing swelling

Just as many people experience cramps, it is also common for them to experience bloating. To solve this you can eat about 2 slices of melon or watermelon a day, as these fruits are diuretic. All foods rich in water help in this case, as they increase urine output and reduce water retention.

Recipes that help improve PMS

1- Carrot and watercress juice

Carrot and watercress juice have diuretic properties, reducing swelling and fluid accumulation.

You will need:

• 1 carrot
• 2 stalks of watercress
• 2 glasses of coconut water

How to make:

In short, cut the carrot into pieces and blend all the ingredients in a blender. Drink the juice about twice a day, every day of the week leading up to your period.

2- Banana and soy milk smoothie

It is a great option, as it contains phytohormones that help reduce female hormonal variations.

You will need:

How to make:

Basically, blend all the ingredients in a blender and drink twice a day, every day of the week leading up to your menstrual period, until your period begins.

Did you like the content about how to improve PMS? read also: PMS symptoms – What are the symptoms and how to identify

Sources: Your health Gnt

Featured image: Santo papo

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