the PMS or premenstrual syndrome is the cyclical period prior to menstruation. It is characterized by a series of physical and emotional symptoms caused by hormonal changes that cause discomfort in the lives of women.
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According to the gynecologist of São Paulo, Maria Elisa Noriler, the female organism undergoes major changes during each menstrual cycle such as the increase of estrogens and progesterone decline. Moreover, since nerve cells are affected by the production of female hormones, there is an influence on the increase and monthly decrease in the production of serotonin – the hormone that gives the feeling of well-being.
"Cramps, mood swings and fluid retention are some of the symptoms that can occur, but they are very dependent on woman to woman, and can be very clear in some or very discrete to others," explains the specialist.
Maria Elisa thought about it and some tips on what to do to avoid during the days before menstruation, which can help make this period less turbulent:
Regular exercise of physical activity: Physical activities, such as bodybuilding and jogging, release endorphins that give the feeling of well-being and pleasure, relax and help with the functioning of the intestines. "Another tip is to perform stretching activities, such as yoga, which helps to normalize adrenaline and control anxiety," advises the expert.
Proper nutrition: Bet on oats, avocado or banana. These foods are rich in magnesium, nutrients that are able to perform more than 300 enzymatic reactions, helping to relax the nervous system and the musculature. Another vitamin that can help during this period are the dark vegetables, which contain a lot of calcium, responsible for decreasing colicris.
Avoid drinking alcoholic beverages: Alcohol, like chocolate, gives a sense of instant pleasure, but the use of the liquid accentuates fluid retention, increases irritability and also disrupts the woman's sleep cycle, resulting in excessive drowsiness or insomnia.
Consume whole carbs: The high fiber content in whole carbohydrates avoids constipation and a small gastrointestinal discomfort that accentuates during PMS.
"The choice of treatment depends on the patient's complaints, sometimes it is necessary to prescribe anti-inflammatory or hormonal treatments, so it is very important for a gynecologist to have more success in controlling the symptoms of PMS" , Elisa concludes.
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