8 ways to control hormones during menstruation

If you live in Russia, menstruation - is still not a good reason to take sick leave. In order not to fall out every time from the normal rate, you need to learn to take control of hormones, which largely depends on your mood during PMS. This can be done without drugs. Here are a few healthy habits that will help maintain adequate and well-being in the most difficult week of the month.

1. More sleep

Lack of sleep is shown not only by fatigue during the day. Healthy sleep is important for the normal hormonal cycle. When you are chronically sleep little, you have increased levels of cortisol - a stress hormone. During PMS it can

even lead to the failure of the cycle.

2. workout

Physical activity releases endorphins, which will facilitate any PMS symptoms, even pain. They lift your mood and improve sleep. Choose not too dynamic training, all the same in this period you have less energy than usual. Well suited yoga or simple stretching.

3. warms

There is a reason that during menstruation you want to wrap myself in a blanket and lying in bed.

In Chinese medicine, PMS - a "cold" time of the month - says the specialist in functional food and female hormones Alisa Vitti. - So your body warm the hot water bottle, socks and scarves.

4. Eat foods with complex carbohydrates

A healthy balanced diet is especially important during menstruation.

Obstetrician-gynecologist Dr. Lisa Valle advises during PMS eat more foods with complex carbohydrates: whole grain cereals from cereals, vegetables, yogurt.

Food can affect a variety of brain chemicals that have a calming effect and, thus, reduce the effects of stress, - says Lisa Valle - Complex carbohydrates, such as whole grains, cause the brain to produce more serotonin - a calming neurotransmitter.

5. Lean on proteins

Protein - is another nutrient for which you need to pay attention during menstruation.

Your hormones are synthesized from amino acids found in protein - explains Alisa Vitti. - So this week you need to eat foods with protein, to offset the loss of hormones.

Choose dishes that are rich in fatty acids Omega-3: salmon, sardines, mackerel, also suitable wild rice and red lentils. They raise your spirits and balance the blood sugar level.

6. Drink plenty of liquids

Hydration ease bloating, breast tenderness and prevents fluid retention in the body. To ensure that you avoid edema, enter into the diet of foods diuretics - many ordinary vegetables, fruits, berries and spices have this effect.

Keep in mind that not necessarily drink only water. The liquid goes through in any form - tea, juice, food. From coffee is better to refuse, so as not to provoke the cortisol, but the mineral water will be helpful - it will restore electrolyte balance.

7. Eliminate harmful products

at least reduce their consumption during menstruation week. We are talking about trans-fats, which are found in fast food, fried and smoked food, confectionery and fast food. They exacerbate the symptoms of PMS.

It is also necessary to be careful with sweets - they cause a spike in blood sugar levels and, consequently, mood swings, and salt - it retains fluid in the body.

Caffeine is also banned - dehydrate, it exacerbates depressive mood, strengthens the chest pain and increases cortisol levels.

8. Try vitamins, minerals and herbs

Normalize the menstrual cycle and relieve its symptoms will help vitamin B6, calcium, and magnesium.

Well regulate the cycle some herbs - saffron, St. John's wort, a sacred Vitex. Of them can make teas and tinctures. Choosing herbs and vitamins, drugs, and to take into account additives which are already consumed. Be sure to consult your gynecologist.

What helps you feel better during menstruation?