Menstrual cycle and diet

Symptoms are numerous and vary in type and intensity from person to person and from month to month or over the years, and this challenges many women in their daily lives.

What are they caused by?

The cause of premenstrual syndrome is not clear. Possible causes or contributing factors include: • A genetic predisposition makes one susceptible to PMS; • Possible deficiencies in Magnesium and Calcium; • A decrease in Serotonin levels. It is a neurotransmitter, a substance that facilitates communication between nerve cells and contributes to mood regulation; • Multiple endocrine elements such as fluctuations in circulating estrogen and progesterone levels and an increase in aldosterone levels, which helps regulate the balance of salts and fluids and can therefore cause transient water retention and bloating.

This is a topic that deserves to be addressed, also from a nutritional point of view. Let's clarify the role of nutrition on PMS and the symptom of hunger.

Why is it thought that a woman in the height of premenstrual syndrome eats everything? Is it really like that?

Scientific studies show no difference in calorie intake between women with and without PMS evaluated in the same phase.

So it is important not to feel guilty if we experience it and maybe we are following a low-calorie diet: simply talk to the nutrition specialist who follows us to understand how to deal with this increase in appetite.

Following this hunger and eating more during PMS will not make you gain weight. Often an increase in hunger means there is an increase in energy expenditure, meaning an increase in calories consumed. The factors that contribute to the increase in basal metabolic rate and total energy expenditure during the luteal phase are known. They are individual and environmental factors such as stress, individual nutritional status, weight, physical activity, and seasonal changes. This means that in the luteal phase we "spend" more calories, probably precisely for the body's preparation for the menstrual cycle or conception.

How to deal with it best? How to reduce symptoms?

Nutrition plays an important role in countering the disturbances of this phase of the menstrual cycle.

Alcohol Studies have shown that a higher consumption of added sugars and alcohol increases the severity of PMS symptoms, and it seems that alcohol represents a possible risk factor in the onset of PMS itself. However, a quantity for which harmful effects are nullified has not yet been established, so the advice is to be careful with alcohol.

Caffeine In the past, it was always believed there was an association between PMS and caffeine. A study has debunked this myth. You can therefore continue to drink coffee safely, as long as it does not exceed general recommendations, namely 3 cups of espresso and 4-6 cups of tea (for adult women who are not pregnant or breastfeeding).

Fiber Many women are encouraged to reduce sugar intake and increase fiber intake. A study has shown that an increase in the consumption of fruit and vegetables does not counteract symptoms and therefore there are no influences or correlations with PMS.

Sugars There are many sugars, and among these maltose seems to be the only one correlated with PMS (only for intakes equal to or greater than 3 grams per day). What kind of sugar is it and where is it found? It is present in industrial foods or in meal replacement energy bars/snacks for the gym in the form of maltodextrins.

Proteins Another study has shown that the "Western diet," characterized by high protein, salt, and added sugar content, is associated with PMS. It is therefore not the excessive amount of proteins, but a global unbalanced lifestyle.

Let's see together what can be done with diet:

Vitamin B6 Increase the consumption of foods containing vitamin B6 such as whole grains, meats, especially white meats, fish and shellfish, spinach, potatoes, legumes, dried fruit, and some exotic fruits like bananas. Vitamin B6 promotes the synthesis of serotonin, an important neurotransmitter in regulating mood, sleep, appetite, memory, and concentration skills.

Magnesium Magnesium has been found to be very useful in the treatment of premenstrual syndrome. This mineral performs an effective relaxing action on the muscles of the uterus improving spasms and is also very useful for mood. Furthermore, Mg deficiency leads to an increase in aldosterone, which can cause a further deficiency of the same and an increase in water retention. Increase the consumption of foods containing magnesium: leafy green vegetables (such as spinach, chard, and chicory), legumes, herbs, pumpkin seeds, cocoa and chocolate, sesame, sunflower seeds, cashews, almonds, walnuts, amaranth, and buckwheat.

Low salt Limit salt to reduce water retention typical of this phase. It is better to avoid all types of cured meats and preserved meat, olives in brine, smoked salmon and canned tuna, and any snacks.

Calcium and Vitamin D

It has been discovered that low serum levels of calcium and vitamin D during the luteal phase of the menstrual cycle cause or worsen premenstrual syndrome symptoms. Therefore, a diet rich in these elements (such as yogurt, herbs, eggs, shellfish, soy, dried fruit, turnip greens, cabbage, and oranges) can restore serum levels and eliminate or reduce premenstrual syndrome symptoms.

Mood alteration, as we have seen, is one of the most frequent symptoms and nervous hunger can be a consequence. It is not your fault and you are not "incapable," it can be physiological. If you suffer from PMS, my advice is therefore to start a dietary path that is calibrated to your needs, aimed at reducing symptoms but above all one that does not underestimate it.

WHAT TO WEAR

• To counter water retention, you can opt for garments that facilitate the drainage of excess fluids both during the day (see functional slimming leggings or activewear) and during the night (see draining pajamas).