Premenstrual syndrome: how to avoid feeling low every month

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Síndrome Premenstrual: cómo evitar el bajón de todos los mesesThree out of ten women suffer unpleasant symptoms before their period.

Having your period is a sign of good general health, but for some of us … It can turn into a real ordeal! Tender breasts and a sore abdomen, menstrual cramps, fluid retention, irritability, a craving for sweets, anxiety, intestinal disorders, headaches, weight gain or the appearance of pimples on the face … Are some of the symptoms that many of us girls share.

In fact, three out of ten of us suffer Premenstrual Syndrome, a set of unpleasant symptoms that appear almost two weeks before our period comes and can go on until the first or second day of menstruation.

Do you want to reduce the effects of PMS? We recommend 4 simple exercises that can help you:

  • The toboggan: TTones your glutes and abdomen, eases pelvic tension and promotes blood flow. Starting position: lying on your back with knees bent and legs shoulder-width apart. Instructions: lift the pelvis tightening the glutes and hold the posture for 10 seconds and then lower yourself slowly. Do two sets of 10 exercises each.
  • Bridging: Helps mental and physical relaxation. Start on all fours and mimic the movement of a cat arching its back and lowering its head. Tighten the stomach and exhale all the air inside. Then do the opposite, breathing in all the air that fits into your ribcage. Repeat 10 times.
  • Squats: Stand with feet shoulder-width apart, and holding onto the sides of the back of a chair. Bend your knees until you reach a sitting position, hold for a moment and stretch to the starting position. Do a set of 10.
  • Flexing exercises: Lie on your back with knees bent and shoulder-width apart, slowly raising the bust about 15 cm above the ground without straining the neck (you should notice your abs). Do a set of 10.

What should you eat during these days?

  • Eat less fat: In the days before your period it is advisable to avoid animal and vegetable fats (chocolate, pizzas, burgers, dairy products, red meat …) as well as alcohol, coffee or cola. All these kinds of nourishment are connected with the production of extra oestrogen, which causes anxiety. Fats also lead to an increase of prostaglandins associated with pain, inflammation and muscle contractions. They are also regarded as being responsible for migraines and menstrual pain.
  • Substitute coffee for herbal tea: Caffeine increases the intensity of premenstrual symptoms, and that is precisely what we want to avoid during these days.
  • Sweeten with honey: Excess sugar increases the neurotransmitters that control our mood, so it can intensify irritability and depression.
  • More legumes, vegetables and fruits: The fibres found in these foods interact with oestrogens, which prevent fluid retention. In addition, pineapple is a powerful natural diuretic.
  • Switch to whole food: Whole grains are an important source of vitamin B12, which is indispensable for the nervous system, and as well as being rich in Vitamin B6, it inhibits pain and helps reduce depressive moods and irritability and also promotes hormonal balance.