Menstruation is something that every woman has to suffer. The pre-discomfort crowd accounts for about 80%: abdominal pain, chest tightness, irritability, long acne... Every month, “Big Auntie†has a few days before her visit. Symptoms of the group attack and how can people not worry?
Nutrition experts have found that premenstrual discomfort is related to the lack of nutrients, and that by adding the appropriate vitamins, you can easily and comfortably spend this time.
Question one: moody
Every time before menstruation will become moody, easy to cry, depression, mood changes even they do not understand why it appears.
Lack of elements: The vitamin B6 study showed that women who consumed enough vitamin B6 were able to maintain emotional stability before the menstruation, because vitamin B6 helps to synthesize neurotransmitters that increase mood, such as dopamine. Another study showed that vitamin B6 can also alleviate premenstrual anxiety if taken together with magnesium preparations.
Recommended food: cauliflower, carrot, banana
Problem two: chest discomfort
As soon as the menstrual period approached, some women found that their chests had hardened and the breasts could not touch at all. In fact, this is one of the common symptoms of premenstrual syndrome.
Lack of elements: Vitamin E intake of vitamin E in women, chest discomfort will be reduced by 11%. This nutrient can reduce the production of prostaglandins, a substance that can cause a series of premenstrual pain. Vitamin E can also relieve abdominal pain.
Recommended food: vegetable oil, spinach, cereals
Question 3: abdominal pain
Some women will feel intermittent abdominal pain for a week before the menstrual period. When it is 2 to 3 days before the menstrual period, the pain becomes more severe.
Lack of elements: Inflammation of the indomethacin 3 is the most common premenstrual problem. If a woman consumes more of the indole-3 fatty acids in her daily diet, she will be able to relieve her abdominal pain by 40%. Insulin-3 can reduce the secretion of a hormone in the female body, and this hormone may increase the abdominal pain caused by the uterine contraction in the early period. Insulin-3 also relieves anxiety caused by premenstrual syndrome.
Recommended food: deep-sea fish, such as salmon, tuna
Question 4: Insomnia, sleep quality is not high
Lack of element: Tryptophan due to hormonal changes, about 60% of women are not easy to fall asleep in the past week. However, tryptophan can effectively improve sleep quality. The body will use tryptophan to produce a chemical compound amine to help you fall asleep safely.
Recommended food: turkey, beef, pecan
Question 5: Acne
Because before that “big aunt†visited, annoying acne always appeared on a pretty face on time.
Lack of elements: Zinc acne is a woman's most annoying problem to find trouble, a study shows that the zinc content of women who are not acne is significantly higher than that of women with acne. Zinc can hinder the growth of an enzyme that can cause inflammation and infection. In addition, zinc can reduce skin oil secretion and reduce the chance of infection. So to eliminate small acne, give yourself a little zinc!
Recommended food: beef, big meat, lamb, shrimp, pumpkin
Question 6: Addictive sweets
Lack of elements: Calcium intake by women who have more calcium intake before, the feeling of hunger will be reduced by 48%. Because the secretion of estrogen increases at this time, calcium is prevented from being dissolved in the blood. Because of calcium deficiency, women’s emotions are also more prone to ups and downs, and women with bad moods are prone to ventilating through overeating. By supplementing foods that contain high levels of calcium, you can alleviate the symptoms of premenstrual hunger, while also relieving premenstrual headaches and eliminating puffiness.
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