-
Brew hot tea and wrap yourself in a warm blanket.
During menstruation, the body requires warmth and rest. You should not deny yourself such pleasure. Feeling of heat during PMS and menstruation gynecologists consider the norm. Thus, allow yourself to rest at the most comfortable conditions. Put on warm socks, make some tea, and cover yourself with a blanket.
-
Get enough sleep.
Take a day off and allow yourself to sleep as much as you want. It is a very important aspect for the female body. After all, lack of sleep affects almost all areas of life and directly on health. A chronic sleep deprivation increases levels of the stress hormone cortisol. This not only affects your mood, but can also disrupt your menstrual cycle.
-
Vitamins and Medications.
They help the body maintain balance during PMS and menstruation.
Take courses of vitamin-mineral complexes with such substances as magnesium, iron, B6, B9, B12 and calcium (for example, Chela-Fer Forte). They help to balance the cycle and relieve symptoms. Decoctions, teas, vitamin teas are useful.
If you experience severe pain, take painkillers such as Brufen or Naprosyn. Be sure to consider the compatibility of the drugs you are taking. Always consult your gynecologist for advice.
-
Physical activity.
Light exercises and yoga will reduce physical discomfort.
You should not completely abandon training during PMS and menstruation. After all, physical activity stimulates the production of endorphins, which help to reduce unpleasant psycho-emotional and physical symptoms. As you can guess, intense and heavy training is better to postpone, but yoga or stretching will be quite appropriate.
-
A balanced diet.
If you want to feel good avoid sweets and coffee.
If it is possible, during the premenstrual and menstrual periods, you should exclude unhealthy food, large amount of saturated fats. Large amount of unhealthy food can lead to increase in blood sugar and irritability. Also, be careful with caffeine as it aggravates depression, increases stress levels and can lead to chest pain.
-
Foods with complex carbohydrates.
In this difficult period for every woman, nutrition must be enriching with foods containing complex carbohydrates. These include vegetables, whole grains, and natural yogurt. They reduce stress levels and promote serotonin production.
-
The body needs proteins during PMS and menstruation.
This is the best time for fish dishes and replenishment of the body with Omega-3 acids. Proteins are one of the most important substances for the body. Stock up on protein foods: fish varieties rich in omega-3s (salmon, mackerel), wild rice and red lentils. All these foods balance blood sugar levels.
-
Water balance.
Water, juices and fruits prevent fluid retention in the body and improve digestion. Adequate amount of water in the body will improve digestion, reduce breast tenderness and prevent fluid retention. You do not need to limit yourself to drinking only water; you can also drink teas, juices and soups. If there is a risk of edema, diuretic foods such as berries, fruits, vegetables and some spices can be added to the diet.