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Migraines, nauseas, tension of the breasts, fretfulness,: these problems come back every month, some days before the rules. They concern 70% of the women that endure the famous premenstrual syndrome. And if the choice of some food could limit these symptoms efficiently? The point on the last discoveries in nutrition. Before the rules, physical and psychological unrests can be treated without medicines. Calcium, magnesium, essential fatty acids and vitamins come to the help of the premenstrual syndrome (SPM)!  ..Calcium and magnesium: an ideal association Are proven: to consume 1 200 mg of calcium per day decreases the physical and psychological symptoms of the SPM of near 50%! To the daily, it represents 4 dairy products per day (milk, yogurt, white cheese, cheese) partners to the water rich in calcium. Otherwise, a survey valued that 200 mg of magnesium per day decrease the retention of liquid and the inflations of 40%. Magnesium also possesses a calming effect acting to the muscular level, to limit the cramps of the SPM, and on the nervous plan, to limit the mood changes.  ..Salt and inflations The SPM is often characterized by a mammary tension and an effect heavy legs associated to inflations. To control these problems, it is sufficient to reduce her consumption of sodium (table salt and salty food), because he encourages the retention of water in cloths. To drink sufficiently (1,5 l per day) and to consume some food rich in potassium (banana, dry fruits, almonds, walnut, peanuts) compensate this phenomenon also.  ..Of the fatty acids. to the hormones The Omega 6 and Omega 3 (polyunsaturated essential fatty acids) change in the organism in prostaglandines. These substances control the action of the hormones. But their deficit could be at the origin of the unrests of the mood feature of the SPM. Indeed, the analysis of different food investigations shows that the women consuming too little omega 3 endure a sterner SPM than those that consume some sufficiently. In the practice, the contribution of the food in Omega 6 is generally sufficient. By counter, the Omega 3 is rare, and few women cover their needs correctly. One can recommend fish fat 2 times then per week and a spoon to soup of oil of colza, walnut or soy every day on garishness.  ..Vitamin special women The B6 vitamin exercises an important role for the hormonal balance and to relieve several symptoms, of the edema to the mood changes, while passing by fatigue and the painful breasts. One finds it in several species of fish, the chicken, the potatoes, the lentils, the yeast of beer and the bananas.   ..No excess of sugar! The women often feel a compulsion sweetened during the 2nd part of the menstrual cycle. Even though the reasons are not yet clarified, is better not to answer these hungers by an excess of sugar! This one provokes an abrupt fall of the blood glucose rate and disrupt the metabolism more. To prefer the food rich in complex glucides (bread, cereals, starchy) during the meals, that increase the feeling of repletion and don't drag a hypoglycemia.  ..Zero coffee, zero stress! To avoid the exciting: coffee, tea, sodas to the cola but as chocolate and spices that contain caffeine, the théobromine or the equivalent substances. Coffee showed notably that it accentuated the pains in the breasts. The alcohol is also to proscribe: if he seems to relieve the physical symptoms sometimes, he increases the fretfulness and aggressiveness. Finally, the symptoms of the premenstrual syndrome will be less stern with a sufficient physical activity and a better management of stress!                                                                                                                                      2008-12-17
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