Swelling before menstruating how to fight
Sunday, March 13, 2011 6:04 pm + in the quote book
In the abdomen there is a heaviness, there are strong bouts. Dizziness and nausea may occur; swollen legs, arms, joints, chest and stomach.
As a rule, all these symptoms appear for a day or two before menstruation (in some for a week or more). And just a few hours after the onset of menstruation, they disappear without a trace.
Changes in the hormonal background awaken the brutalappetite. 3-12 days before the onset of menstruation, the level of the hormone progesterone increases significantly. He is responsible for the pregnancy, and a woman waiting for the offspring should eat well to bear the child. Hence, during this period the organism of the future mother must make reserves for future use.
Hence, such temporary troubles that arisebefore menstruation, as edema, constipation, bloating and weight gain. Some, walking on an occasion at an organism, release reins during PMS and, as consequence, gradually swim with fat!
Ideally, before menstruation, weight should beincrease by only 900 g, which after the monthly will go away. However, in most women, fluctuations occur within 1-1.5 kg. And now think: wolfish appetite made you eat 3 kg, after you at best dropped 2.7. (By the way, if the weight "walks" in large limits, do not be surprised by the appearance of striae and stretch marks.)
So, 300 g settled on the sides. This mechanism works every month, gradually accumulating excess fat. In order not to grow in breadth during PMS, it is worthwhile to follow simple rules.
Get up on the scales at least once a month -after critical days, preferably on the same day for your menstrual calendar - and write down the result. If the indicators do not change, then you are able to cope with your "menstrual" appetite.
Do not go on about the mood
All women are aware of those dangerous days whenthere is an overwhelming desire to eat the forbidden and many are wondering: "How much does weight increase during menstruation?" Hang in the kitchen a sign with a simple truth: "PMS will pass, but the weight will remain." It will block your way to the refrigerator and will not let you throw everything into your mouth.
Pay attention to food
Avoid fatty foods - lard, pork,all kinds of sausages and cheeses of high fat content. Forget that the potato is fried, and the chicken has skin and that in the world there is a universal sauce - mayonnaise. Vegetable oil measure a teaspoon, nuts and seeds count by the piece. In addition, pickles, alcohol, beer and, of course, sweets (in this concept includes confectionery, pastries, lusciously sweet fruit, chocolate) should be as limited as possible. Conduct an educational conversation with your second half, as well as with yourself. Analyze your behavior during "critical" ailments. It is men who unconsciously help women gain weight during a difficult period. Strong sex as a fire is afraid of manifestations in your favorite premenstrual syndrome, especially tears, hysterics, quarrels. In every way trying to alleviate the sufferings of the lady, to show concern and understanding, they buy and prepare all those dishes that the woman does not allow herself in ordinary days. What a disservice. Pay attention: as a rule, men indulge favorite chocolate. Millions of tons of products from cocoa beans are eaten by women all over the world during PMS. Some ladies send the second half to the store for a chocolate treat even at night. But all these tiles easily settle on the hips and waist!
Not an iron lady
It would seem that with the advent of menstruation dangerousperiod must end. But this does not happen. Every month, during critical days, a woman loses an average of half a glass (about 100 ml) of blood. Is this a lot or a little? Some ladies do not feel any discomfort during this period. But others clearly feel weakness, constant drowsiness, note a marked decrease in efficiency. Sometimes they experience a headache, attacks of dizziness up to fainting. After all, blood is not water! Red liquid, more precisely its composition, affect the appearance and well-being of a woman. And during menstruation, the blood formula changes: the level of hemoglobin and platelets decreases, the level of leukocytes increases. If the diet is balanced, such changes take place for women without a trace. But, unfortunately, according to statistics, almost 50% of the representatives of the weaker sex have blood problems - especially among young girls, who, for the sake of fashion and superstructure, torture themselves with starvation and diets. The most frequent consequence of malnutrition is anemia (anemia), which increases in critical days. After the time of menstruation, approximately 30 mg of iron is lost. Trying to compensate for the losses, to restore strength, women begin to eat intensively, giving preference to favorite flour and sweet dishes, although the ration needs to increase the share of iron-containing products.
We feed blood
So how do women eat before and duringcritical days? Choose edible, able to "feed" the blood: lean meat (veal), beef, chicken, lamb liver, liver pate, all kinds of boiled molluscs - please yourself with delicacies like mussels, oysters, snails. Of fish, the salmon is the most abundant with the right metal. In addition, iron is in the meat of birds, eggs (more in quail than in chicken), cocoa, sesame, nuts (cedar, walnuts, almonds, peanuts, hazelnuts), dried fruits (dried apricots, izume), bitter chocolate, beans, peas , lentils, broccoli and plums. The champion on the content of iron can be called wheat bran. To increase the level of hemoglobin, it is enough to add 1-2 tablespoons to food. l. bran daily.
What is the cause of premenstrual syndrome (PMS) ?
Recently, many studies have been conducted, in which gynecologists, physiologists and psychiatrists from all over the world participated. And all the experts agreed with certain fundamental facts:
1. Premenstrual irritability - a condition, the origin of which is not psychological, but somatic. It occurs because of violations in the functions of the female body.
2. PMS has a complex mechanism and begins with a malfunction in the ovaries and the balance of its hormones. Because of this, all endocrine glands begin to function poorly, as well as the central nervous system.
3. The violation of endocrine control, which affects the nervous system, causes changes in the psychochemical equilibrium of the organism. The main thing is the fluid retention in the body, which means a disruption of the balance between its intake and excretion.
Extra fluid is stored in all parts of the bodyand is the main cause of problems. The fluid in the abdominal organs causes a feeling of heaviness, nausea, vomiting, irritating the food tract. The one that is in the tissues surrounding the brain causes nervous symptoms: irritability, nervousness, depression.
Before critical days, the day for 3 uterus swellsand gaining weight approximately 1-1.5 kg. during critical days, the weight can be increased by another 1 kg. then everything will return to normal. In order not to spoil your mood just do not get on the scales these days.
Breast enlargement is usually 1.5-2 times the size, and the abdomen as at 3 months of pregnancy. But, as a rule, on the third day, everything as usual gets to square one.
- Increased appetite before menstruation -
the process is quite natural. During the same period, there is usually an acceleration of metabolism, therefore, one should not be afraid of a significant weight gain.
But we must remember that women have sensitivitythe center of hunger depends on the phase of the menstrual cycle. In the second phase of the cycle, the appetite is usually higher than the first. Therefore, efforts to lose weight should be directed to the first phase of the cycle, and in the second you can simply limit your weight maintenance.
In addition, before the monthly in the body appearstendency to water retention. And it is quite possible that the 2-3 kg that appeared are just a liquid that will gradually disappear with the advent of "critical days".
But sometimes women are in a verysignificant psychological stress, that is, experience premenstrual syndrome. They practically lose control and overeat. In such cases, to reduce appetite, a carbohydrate diet is recommended that promotes the production of a serotonin pleasure hormone.
Most of the diet should be made up of foods rich in carbohydrates - cereals, cereal bread, vegetables, fruits. Especially recommended are bananas, dried apricots and watermelons, as well as sunflower seeds and any nuts.
A few days before and during the months neededsharply limit protein products - meat, fish, poultry, eggs and sausage. The share of sugar, jam, honey, sweets, cakes and sweet drinks should also be reduced.
Oily and salty foods, as well as caffeine-containing foods, are not recommended. In a word, about a week the diet should be approached to a vegetarian diet.
Apart from a diet, a good effect in suppressing appetitegive psychotherapy and light physical exertion, delivering emotional satisfaction. For example, dancing or aqua aerobics. The main thing is that the training gives you joy and a pleasant sensation of warmth in the body, and not squeezed out "all the juices".
As it was established in the latest scientificstudies, such physical activity can reduce appetite. The mechanism of this phenomenon is explained by the fact that the level of adrenaline and norepinephrine in the blood increases with the work of muscles. And these hormones stimulate the breakdown of fats. In addition, the nerve impulses coming from the working muscles, increase the tone of the brain. And this reduces the depressed mood of the body. And when you improve your mood, you reduce the need for food as an antidepressant. This is especially true in the "critical days" that are difficult from the psychological point of view.
To get out of the red days of the calendarprettier - I advise to lean on vegetables and fruits. lettuce, cabbage, apples, broccoli. For satiety, I offer breast fillets. The main thing is to create ballast in the stomach-vitamins will do good, and excess weight, as in the case with rolls and chocolate will not appear!