Good Lifestyle

We will be the first to admit that a Midolol or two can be a woman's economy grace when his rules manifest themselves for his monthly routine to cause ravages. But seeing that we still need to eat several times a day, would it be no sense to make sure that the food we put in our body are the best choices for our lives during our cycles? That's why we decided to find out exactly what to eat - and what to eat - on your rules.

Here's what happens: There are a number of common nutrient foods that help your body fight against your hormone's anger and your symptoms out of control. Meanwhile, experts have identified a number of things to avoid because they can make symptoms (likeblocker And cramps) even worse.

To help you better cope with the most painful and embarrassing aspects of PMS and your rules, we have gathered foods that can help or hinder your hopes to feel more normal. Check them and do not miss theseBest Foods for Women! And while you adopt healthier habits, make sure to check these21 best healthy cooking hacks of all time.

First, the best foods to eat on your rules

If every month, like rollers, you get wild crafts for cookies and are also emotional as you have done the first time you've lookedNotebook, you're not alone. Tears flow and your appetite is wild because your serotonin (mood-boosting stimulation, sensation-good hormone) soaked. Foods rich in carbohydrates (like these cookies calling you as a song of siren) helps to increase the amount of your system's hormone. That's why these cravings are so difficult to say that your body husks a hormonal redesign.

Instead of ringing your interior cookie monster, turn to a healthy source ofcomplex carbohydrates like whole bread. The raisins in theEzekiel 4: 9 Cinnamon Grape The whole grain bread sprouted offers a natural sweetness to stifle your desire for sugar in the bud while vitamin B6 and the entire grains rich in manganese help to stimulate your mood. "The whole wheat toast can provide us with thiamine, riboflavin and niacin b b vitamins," says Bruns, RDN, LD, an authorized dietician withClear Springs Foods. "Vitamins B are essential during a woman because they help our metabolism by releasing energy from protein, grease and carbohydrates. These complex carbohydrates also provide us with fibers, which contributes to bloating and Constipation and helps us feel full of fewer calories. " Toast climb a slice like a mid-morning-boosting snack.

"PMS can be aggravated by low serotonin levels in serotonin, which makes a bad mood or sad woman. Our body does not make serotonin, but we can naturally increase our serotonin levels by eating rich foods In tryptophane ", tells us brown. "Tryptophane is converted to serotonin and can help improve mood, less depression andBest sleep. The pumpkin seeds are a neglected source of tryptophan that can easily be thrown into salads, smoothies or consumed as a snack. "

If you are grumpy and you seem to slam at the drop of a hat when it's this period of the month, go to these small bullets that can mitigate your symptoms. Just an oz of the seeds serves 75% of your daymagnesium, who can make you feel more positive and keep water retention. Nutrients can also help relax your blood vessels, nixing painful headaches too, according to search inMagnesium in the central nervous system. Mix pumpkin seeds in your salads and veggie side dishes for a touch of crunch and indispensable relief.

Having trouble to button these lean jeans that adapt a few days ago? Breathe easy: you have not won weight! In the days preceding your rules, your body begins to store sodium and fluids. Instead of negotiating in your favorite pants for sweats and leggings, try nibbling the Miellate melon at De-Baguer. Bruns suggests increasing your consumption ofFoods rich in water Like melon instead of reaching a salt snack, bloating. "The melon is mainly made of water and is a natural diuretic, which means it can help cure this inflated feeling that you get during your rules. High foods in the water will keep your body hydrated, reduce the Cramps and help improve your mood, "says Bruns.

What else,The search suggests The fruit contains a compound called cucumis melo, a diuretic that helps flush the excess liquid from the body. This daiquiri of sugar and alcohol filled with the alcohol you want, however, the opposite. The essential? Pass the fruity cocktail and stay with the fruit if you want to drag your pants. Bookmark theseFood to stop the Bally belly For more intelligent bites!

Yes, you read that right!Pop corn is a powerful solution for the same reason why Ezekiel bread is beneficial; It is an entire grain that stimulates serotonin production. "Whole grains release insulin that promotes tryptophan absorption. Tryptophan is converted to serotonin, which can help us have a better mood, a decrease in depression and an improvement in sleep," says brown. "The key will combine an entire grain snack, such as popcorn, a source of protein tryptophan. Try saving salt-free spices on air illuminated and threw in a handful of nuts during that you look at your favorite night TV..

Sticking to non-salty varieties to keep salt-induced bloating at the bay while simultaneously improving your mood. So, go ahead, go a fresh bag and turn on Netflix. If you get a free pass to the watchScandal Without guilt, it's this week. Just pass the red wine.

If you usually feel so blue that you do not want anything more than to lie in a dark room during the monthly visit of Mother Nature, we may have the healing you are looking for: saffron. ABritish Newspaper of Obstetrics and Gynecology The study revealed that the consumption of the predefined yellow spice can significantly reduce the feelings of depression.

How? 'Or' What? The spice increases serotonin levels, which usually fall before menstruation. Although saffron is one of the most expensive spices, a bit like it goes a long way. Use it to prepare African dishes, the Middle East and European inspiration and harvest the benefits of the PMS. The only warning? You will need to crawl the bed to make your kitchen or cajulate your other with the whip with the mouse.

"Not only are omega-3 fats are good for our heart and brain," said Bruns, "but they can also help women relieve some symptoms of PMS. Omega-3 fatty acids are found in foods such as Chia seeds and rainbow trout. Thesehealthy fats Can help attenuate the cramps of the period because of their antioxidant and anti-inflammatory properties. The rainbow trout is also rich in high quality protein loaded with B vitamins, which helped you gain energy and stabilize mood swings. "

If you can not keep your eyes dry and crying with a hat, you probably need a nutritional solution. The addition of some omega-3 to your plate can simply go around.Harvard Researchers Think that nutrient can work as an antidepressant, although they are not sure what mechanisms are still involved. Some researchers believe that nutrient facilitates serotonin to cross cell membranes; In turn, make the effects of more powerful serotonin.

Whileomega-3sCan be found in salmon, enriched eggs and grass-based beef, we love the chia seeds because they are portable and easy to appear just about anything. Add small, but powerful seeds in cereals, smoothies and homemade bakery products to strengthen your consumption and keep menstrual blues at the bay.

Even before entering their services, you should know that this leads to a Brownie recipe. Beans are a rich magnesium food that helps increase serotonin levels and reduce water retention. Since the period of a woman can cause a lot of discomfort on digestion, accelerate menstrual cramps,Foods high in fiber And magnesium can help with cramps, constipation and diarrhea that can be experienced during this period, "explains brown." Magnesium acts as a natural muscular relaxant, thus giving relief from women menstrual cramps. Beans are a large combo of fiber and magnesium and can be quickly thrown into salads,soupsOr envelope for a nutritious meal. "

When choosing a work box to prepare, stick with varieties without salt. Sodium can make your body to hold in water, compromise the effects of bean balls baisar. Bonus: These small thin but powerful seeds are rich in antioxidants and loaded with other good nutrients for you, such as iron, fiber, copper, zinc and potassium.

Add beans to salads, soups or pasta with whole grain and rice dishes. Want something more indulgent? Here, people, healthy bean brownies, we promised: mix 15 ounces of black beans and 1 cup of water together in a mixer. Combine with a biological brownie mixture package and combine up hand. Cook in a fired cooking dish for 25 minutes at 350 degrees F. Enjoy!

Now, the worst foods to eat on your rules

"You may have heard that calcium helps cramps, but this is not the case when it comes from dairy", warns the registered dietitianIsabel Smith, MS, RD, CDN. "Dairies naturally contains peanid acids, which stimulate prostaglandins (substances such as hormones) that can intensify menstrual cramps." So, if vill tends to be your BFF, fosse the yogurt and milk and load on other sources of nutrients, such as EdaMame, Greens, nuts and chia seeds, suggest that Smith. And if your PMS treatment is something cold and sweet like ice cream, make sure to check theseFrozen desserts without dairy products!

"When women lose blood during their period, they also lose the iron, which is why many ladies are left in the process of feeling exhausted and tired," Smith tells us. But fight the desire to train fatigue. "Caffeine Causes the contraction of blood vessels, and this includes those that feed the uterus. When this happens, it can bring more intense cramps, "explains Smith. Outside the direction, like coffee, tea and soda, make sure to avoid hidden sources of caffeine (like chocolate, coffee and chocolate-flavored, as well as some nutrition bars, multivitamins and infused drinks Vitamins) - Precisely if your period often leaves you dubbed in pain. If you can not perch without a food crutch, do at least half pass. drinks of the CAF or decaf (which both contain a little caffeine) or try some of theseBest foods for energy!

Does your rules let you more ballois than a fishfish that comes from Gelzer a gallon of water? Your love for all salty things can be to blame. "In the days that preceded your rules, your body begins to store sodium and fluids. And when you are already inflated, the consumption of high salt-grade dishes will only lead to more water retention," warns smith. If you want delicious salty so hard to ignore, associate it with an extra cup of water (or better still, slimmingwater) And a second food that is a natural diuretic (like asparagus, parsley, beet, lettuce and ginger). Looking for low sodium alternatives to some of your favorite treats can be another effective way to keep your stomach flat.

"A week or two before your period, hormone levels change. Estrogen levels are increasing and progesterone levels decrease. These levels of changing hormones can bring your body to remember more water than normal, explainsAlissa Rumsey, MS, RD. "And as excess salt, consuming too many carbohydrates can make the bloating worse."

If your rules often leave your energy zapped, you may have heard that your iron consumption can help you. But before loading on the red meat (one of the most powerful sources of the substance), consider this: as dairy,hamburgers, meatballs and taco meat all contain arachidic acids. This means that you will stimulate your energy while simultaneously aggravating your cramps. Ouch!

"Something like a chickpea burger or a fresh wild salmon fillet will provide iron with omega-3 anti-inflammatory fatty acids, making it an intelligent swap," says Smith. Associate an option with green leave vegetables for an extra dose of energy iron.

"Large quantities of alcohol can empty the emptying of the stomach, which can help feel heavy and swollen that you can ever experiment during your rules", warns Rumsey. "In addition, alcohol can also keep water. You can feel more inflated and swollen. This is exacerbated by the diuretic effect of alcohol because a dehydrated body will hold more water than A hydrated body. Control keeping your alcohol consumption with a moderate amount of one or two drinks per night and alternating each boozy drink with a glass of water, "she adds.

Processed foods, sweet foods such as cakes, cookies, candy bars and soda (and even hidden sugar bombs such as flavored yogurts and barbecue sauce) can move levels of estrogen and testosterone, decreasing Serotonin levels, explains Smith. "Associate it with the fact that sugar causes an increase and a fall of blood glucose, and you have the perfect recipe for some crazy mood swings. In addition, too much sugar also makes you feel too exhausted and tired. " For even more ways to reduce sugary things, check theseeasy ways to stop eating so much sugar.