Do not panic. "The confidence and peace of mind will help you manage and even prevent the symptoms of premenstrual syndrome in the future," – says Dr. Lark. If you feel that by this syndrome your health deteriorates, she offers to repeat some positive statements. Sit in a comfortable position and repeat 2 or 3 times as follows: "My body is strong and healthy. Levels of estrogen and progesterone in me perfectly adjusted. I easily and competently cope with stress.
" Eat little and often. "From bad food is no premenstrual syndrome, but certain foods in the diet can exacerbate the problem" – says Dr. Portman. And Dr. Abraham agrees: "From malnutrition being the syndrome may worsen." Many doctors recommend gipoglike-chemical diet – eating small amounts of low- sugar to eat several times a day to keep body and mind in balance. Avoid empty calories. "Stay away from nutrient-poor foods such as soft drinks and sweets containing purified (Refined) sugar, – says Dr. Abraham.
– Giving free rein to passion for sweets, you'll only feel worse, increasing anxiety and mood swings. " "As a replacement, try fresh fruit" – suggests Dr. Lark. Reduce the number of dairy products. "Eat no more than 1 or 2 servings per day, consisting of skim or low-fat milk, cottage cheese or yogurt" – recommended by Dr. Abraham. Reason: lactose, contained in dairy products, can block your body's absorption of the mineral magnesium, which contributes to the regulation of estrogen levels and increases their release. Ensure fats. "Replace fats such as butter butter and cooking fats, vegetable oils – corn and sunflower – suggests Dr. Abraham. – Animal fats help raise levels of estrogen that can exacerbate pms. Limit salt intake. "Stick to the low salt diet for 7-10 days before your period to counteract water retention, – says Dr. Penny Badoff Weiss, director of the Women's Medical Center in New York .- This means no restaurants, exciting food, Chinese food, soups or sharp salad dressings. " Miraculous fiber. "Fiber helps the body to cleanse itself of excess estrogen" – says Dr. Abraham. "Eat more vegetables, beans, whole grains. Millet, buckwheat and barley are not only high in fiber, but also magnesium, – adds Dr. Lark. Immerse yourself in the bath. "Treat yourself: make mineral 'bath to relax muscles with, head to toe – provides Dr. Lark. – Add 1 cup of sea salt and 1 cup of baking soda in a bath of warm water. Soak 20 minutes. Salvation "novel." "Aching muscles and stagnant circulation, which often accompany premenstrual syndrome may be facilitated by having sex and getting an orgasm – says Dr. Lark. – Stimulation will help reflux of blood and other fluids from congested organs. " Get your rest beforehand. "If insomnia is part of your pms, prepare for it, going to bed earlier than usual for a few days before it comes syndrome – says Dr. Lark. – This will help reduce fatigue and irritability that accompany insomnia.