Some unpleasant symptoms, as a rule, appear already a few days before the onset of menstruation. Pain appears in the abdomen, dizziness, bouts of nausea, swelling of the legs, arms, joints, swelling of the chest and abdomen are possible.
In connection with the changes taking place in the hormonal background of a woman, during menstruation, appetite awakens – this is inherent in nature. From about the middle of the cycle, the amount of the hormone progesterone in the body increases. This hormone is responsible for pregnancy, and a woman’s body naturally stores for future use to produce healthy offspring.
A normal phenomenon can be called an increase in weight by no more than 900 grams, which go away after menstruation. However, many women, due to their great appetite during this period, increase their weight by more than a kilogram. And naturally extra calories settle on the figure. Since this happens on a monthly basis, excess fat is gradually accumulated.
In order to protect your figure during critical days, listen to the advice of Goodshapetips.
1. Don’t follow desire
If you have an overwhelming desire to eat something forbidden on critical days, hang a sign in the kitchen with the words: “PMS will go away, but the weight will remain.” It will help you to refrain from “harmful” food.
2. Have a nurturing conversation with your man
Men also contribute to gaining excess weight in their second half. After all, they have to deal with such unpleasant manifestations of premenstrual syndrome in their beloved as tears, tantrums, bad mood.
And in order to somehow protect themselves from such manifestations, they are forced to indulge us with sweets, some agree to run to the store for chocolate even at night. During the premenstrual period, women around the world eat tons of chocolate products. Talk to your partner about this if you don’t want these tiles to sit on your hips and waist.
3. Get on the charge!
Light exercise can help reduce appetite. It could be like 15-minute exercise in the morning, as well as dancing. It is very important at the same time that the training brings emotional pleasure, leaves a pleasant feeling of warmth in the body, and does not take away all your strength.
Scientific studies have shown that exercise reduces appetite. This is due to an increase in the level of adrenaline and norepinephrine in the blood against the background of muscle work. In addition to the fact that these hormones help break down fats, they also help to increase the tone of the brain, reducing the depressive mood of the body. Accordingly, the body ceases to feel the need for food as an antidepressant.
4. Manage your weight
In the premenstrual period, the uterus swells and its weight increases by 1-1.5 kg, and during the critical days, the weight increases by another 1 kg. There is also an increase in the breast by 1.5-2 sizes, and the stomach may look like in the third month of pregnancy. In order not to spoil your mood, you do not need to weigh yourself these days.
During menstruation, excess fluid accumulates in the body, causing such unpleasant manifestations as heaviness, nausea, vomiting, irritation of the alimentary tract. And the fluid in the tissues of the brain provokes such nervous manifestations as nervousness, irritability, depression. And extra pounds can be just this liquid that will disappear after critical days.
Weigh yourself at least once a month, but after your period. It is better to do this on the same day of the menstrual calendar and record the result. If there is no change in weight, this suggests that you can control your “menstrual” appetite.
Nutrition on critical days
5. Pay Attention to Your Nutrition
Do not eat fatty foods these days: bacon, pork, all kinds of sausages and high-fat cheeses. Forget fried potatoes, chicken skin and all-purpose mayonnaise sauce. Limit the consumption of pickles, alcohol, beer and especially sweets (confectionery, pastries, sweet fruits, chocolate).
6. Diet for a good mood
If you are in a state of significant psychological stress, in other words, you are experiencing premenstrual syndrome, then we advise you to adhere to carbohydrate dietwhich promotes the production of serotonin – the hormone of pleasure, and at the same time helps you not gain extra pounds.
A few days before menstruation and throughout all the “red” days, your diet should consist of various cereals, grain bread, vegetables and fruits. It is worth including lettuce, cabbage, apples, broccoli in the menu as often as possible.
And instead of sweets, you can treat yourself to bananas, dried apricots, watermelons, sunflower seeds and nuts. If you cannot do without meat, give preference to poultry fillet. Avoid salty foods, sugary and caffeinated drinks.
7. Don’t Forget Your Hardware
Every month during the menstrual cycle, a woman loses about 100 ml of blood, and with it – about 30 mg of iron. For some women, this does not go unnoticed. During this period, they may feel weak, drowsiness, decrease in performance. Headaches, dizziness, and even fainting are also possible. After all, blood is not water at all! Both the well-being and the appearance of a woman depend on this red liquid, or rather on its composition. Unfortunately, statistics show that about half of women have blood problems, especially young girls who, following fashion, exhaust themselves with starvation and diets.
As a result of malnutrition, anemia (anemia). In order to compensate for the loss of iron and restore their strength during this period, women, instead of intensively absorbing their favorite flour and sweet dishes, need to pay attention to foods high in gland – brewer’s yeast, boiled clams, wheat bran, sea cabbage, cocoa, pork liver, molasses. Remember that 20-30% of iron is absorbed from meat products, and 3-5% from vegetable products. Vitamins C and B12 promote the absorption of iron.
Following our advice, you will not only not gain weight during critical days, but also improve your well-being.