Premenstrual syndrome (PMS) is both a morally and physically unpleasant period of the female cycle, which occurs from 2 to 14 days before the onset of menstruation. It is transferred individually by each girl, nevertheless, there are a number of patterns that make it possible to survive this period the least painlessly. Consider the question of how compliance with proper nutrition and physical activity affect the pain of PMS.
Symptoms of PMS are divided into physical and psychological. And as the causes of this syndrome, hormonal differences are most often called. However, lifestyle (nutrition, sleep, stress, bad habits) can also affect its severity.
One of the most common manifestations is weight gain, which is associated with fluid retention in the body and swelling. Pain in muscles and joints can also be observed, in some cases constipation or diarrhea, severe thirst, frequent urination, craving for food (especially sweet or floury), lethargy, fatigue (sometimes vice versa, excessive energy), acne. These are the physical symptoms that can be associated with exercise and nutrition.
In particular, it may be important, for example, a lack of vitamins and minerals in the body, the use of large amounts of salt, alcohol, coffee, smoking, a sedentary lifestyle and, of course, stress. All of these factors are excluded if you exercise. A proper balanced diet will give you all the necessary vitamins and minerals, especially since the use of vitamin-mineral complexes is recommended for all training athletes. Excessive intake of salt, alcohol, coffee, smoking and a sedentary lifestyle are also excluded if you exercise. And stress, as we have repeatedly emphasized in our articles, as well as lack of sleep, is the main enemy of sports results.
If you are very worried about PMS, you do not have to immediately resort to medications. Try adjusting your eating habits.
Limit your intake of sugar, salt, coffee, strong tea and do not exceed the required daily amount of liquid - 1.5 liters per day (it is better if it is mineral water and unsweetened juices)! Excess fluid in the body leads to painful swelling of the chest and swelling.
Alcohol is also harmful. It enhances hunger, headache, irritability.
Forget foods that contain artificial additives and flavors.
Beware of large amounts of animal fats (especially during the PMS period), as they are the main source of cholesterol, the excess of which contributes to the disruption of blood circulation. But dishes of fish, poultry or lean beef will come in handy.
Replace the butter with vegetable.
Do not limit yourself to fresh vegetables and fruits, as they contain the necessary vitamins, minerals, fiber. By the way, vitamins of groups A and D improve the condition of the skin and prevent the appearance of acne during PMS. And vitamin E relieves pain in the mammary glands and relieves depression.
Exercising increases the stamina of the body, and this is important in the fight against premenstrual syndrome. Do not overload the nervous system! Inadequate sleep only increases irritability and reduces the body's resistance to stress. Therefore, take a week break in night work, try to sleep at least 8 hours in a well-ventilated room, and before going to bed, take a contrast shower.
Yoga and breathing exercises are great for headaches in PMS. But it is recommended to refrain from cardio and abdominal exercises during PMS and menstruation. And in general, it is recommended to reduce the intensity of physical activity at this time, since the body's strengths are weakened. If you are experiencing this process
is particularly painful, it is recommended to suspend training for several days, as the result may be more negative for your body.
