PMS (Premenstrual Syndrome) is an abnormality that occurs about 1-2 weeks before menstruation. The main cause of this symptom is the change in female hormone levels before menstruation. PMS is a factor that greatly disturbs the daily life of many women because it affects both physical and mental health.
PMS symptoms are common in up to 80% of menstruating women. Those who do not have this symptom are consider very lucky. It is consider to be cause by the body’s natural conditions as follows:
- Allopregnanolone and GABA hormones are decreas. Allopregnanolone is a hormone that binds to receptors in the brain called GABA. When the levels of this hormone are low, there are fewer receptors for the happy chemical, which can make us feel sad.
- Low progesterone hormone. Progesterone is a hormone that causes the lining of our uterus to fall out, which becomes menstruation. It will be lower about 2-3 days before menstruation.
- Elevated cortisol hormone. When the hormone Cortisol causes cravings for sweets and sugar in response to stress
- Low Serotonin Hormone. Serotonin is a hormone produc in the brain and plays a role in regulating mood, sleep, and hunger. When serotonin levels are low, it can affect mental health and mood, causing stress and irritation.
- Low magnesium levels. When our body is more stressed, the mineral magnesium, which is an important substance that helps control stress, also decreases.
Before menstruation, we can easily practice to reduce menstrual pain by ourselves without having to rely on any medicine. such as exercising, eating healthy food, สมัคร ufabet, avoiding salty or sweet food, trying not to be stress, getting enough sleep, and avoiding drinking alcohol, coffee, and tea, etc.
Due to the cause of PMS symptoms, some hormones are low and high. Eating foods to replenish those hormones will help balance them and bring us back to a good mood. And should be eat before menstruation regularly.
- Foods high in Serotonin. Such as bananas, kiwi, cherries, papaya, strawberries, pineapple, spinach, walnuts, oats, brown rice, sesame seeds, potatoes and drinking water.
- Foods high in GABA. Such as soybeans, oranges, lemons, walnuts, almonds, spinach, broccoli, sweet potatoes, brown rice, lentils, peas.
- Foods high in magnesium. Such as almonds, spinach, avocado, bananas, brown rice, pumpkin seeds, dark chocolate.
who often have stomachaches, swelling, irritability, hunger easily, and gain weight every month, try to find foods that contain these hormones and eat them regularly about 3-5 days before your period for several months in a row. And you should avoid behaviors that increase stress. I guarantee that your period will be brighter than ever.