How to stop your runaway appetite before menstruation
' Premenstrual syndrome as the (PMS),' but there are a variety to mental symptoms such as 'headache', 'lethargic' from physical symptoms such as 'fatigue', 'ups and downs of emotion becomes severe', one of them There is also a thing that 'the appetite increases'. Sarah Toudayd, associate professor of obstetrics and gynecology at the University of the University of Southern California, explains why pre-menstruation leads to increased appetite and how to get rid of it.
Ack! I need chocolate! The science of PMS food cravings
PMS is thought to be due to hormonal fluctuations and its effects on neurotransmitters . Symptoms appear especially during the luteal phase , from the time an egg is released until the onset of menstruation, and most of it disappears 3-4 days after the onset of menstruation.
It is said that women who recognize any symptoms before menstruation account for 85% of the total, but only 20 to 40% of women are actually diagnosed with PMS by a doctor. On the other hand, researchers have stated that it is quite common for healthy people who have not been diagnosed with PMS to have symptoms of PMS before menstruation. Symptoms of “increased appetite” are also common, and it has been shown that premenstrual women also increase their calorie intake per day by as much as 500 kcal, regardless of whether one of the studies has been diagnosed with PMS. You are
Foods that women can easily reach at this time are carbohydrates , fats and sweets , and in particular chocolate, which is a combination of carbohydrates and fats, is popular. It is interesting to note that although premenstrual appetite improvement is seen regardless of whether or not there is a diagnosis of PMS, those who have a diagnosis of PMS have an increase in overall energy & nutrients while the diagnosis People who do not have a tendency to increase their energy and fat intake.
◆ What causes your appetite to increase?
Although it is not known exactly where food craving comes from, some researchers have claimed that women use food as a drug treatment tool unknowingly. Taking carbohydrates raises the neurotransmitter serotonin levels, which leads to a sense of well-being. The theory is that PMS symptoms include depression and so on, and by taking more carbohydrates to raise serotonin levels, women are trying to unconsciously feel better. In fact, in an experiment in which the serotonin level was purposely raised by diet and drug administration, the subject's increased appetite was suppressed and the mood returned to the standard value.
Also, the hypothesis that women are eliminating PMS's discomfort through eating without hunger and feeling better by eating, or that a combination of low estrogen levels and high progesterone causes appetite enhancement. There is also the hypothesis that 'no'.
◆ How can I reduce my appetite?
First of all, it is important to be aware of how your body changes in a monthly cycle. Since the monthly cycle has individual differences, it is necessary to recognize what kind of symptoms appear to you and to consider it as an 'abnormal' and accept it as a matter of course.
In addition to providing regular exercise and relaxation time, changes in daily life such as breathing exercises, yoga, meditation, massage, regular sleep, and other ways of reducing stress also help to alleviate symptoms. Besides that, it is also one of the means to perform cognitive therapy and biofeedback with the help of experts.
And the following are mentioned as a diet.
・ Select complex carbohydrates including whole grains, brown rice, barley, beans and lentils
・ Reduce fat, salt and sugar
・ Avoid caffeine and alcohol
・ Eat foods rich in calcium. Women who skimmed dairy products such as milk, cheese and yogurt have been shown to have less abdominal fullness, abdominal cramps, appetite and less craving for certain foods. It is believed that this is because calcium contained in dairy products helps to adjust the balance of serotonin.
・ Take supplements such as magnesium, vitamin B6 and vitamin E, which are related to body water and bloating.
in Science, Posted by logq_fa