PMS – Symptoms & tips

For many women, the days before menstruation are associated with premenstrual syndrome (PMS) symptoms. It is not uncommon that I am told during consultations that it is almost impossible to exercise intensively during this phase and to implement the diet according to plan. In the following blog I will show the causes of frequently occurring problems and I will provide solutions to alleviate these complaints.

The cause of painful cramps is the contraction of the uterus. This causes the lining of the uterus to loosen and expel. This process is driven by the release of prostaglandins, which are partly responsible for the pain. Solution: 5-7 days before your period, supplement 250mg magnesium, 1g omega-3 fatty acids and 100mg aspirin cardio daily. Aspirin inhibits the biosynthesis of prostaglandins. Magnesium also does this and also has a vasodilating effect, which causes the uterine muscles to relax. And the omega 3 fatty acids are used for the production of anti-inflammatory hormones.

If the body produces too many prostaglandins, digestive problems such as diarrhoea or flatulence often occur. Solution: Again, magnesium and aspirin can be supplemented as described above to suppress the production of prostaglandins.

Headaches are caused by a change in blood pressure and the sudden dilation and narrowing of your blood vessels. This happens because oestrogen and progesterone decrease just before the bleeding starts. Solution: Drink plenty of water and eat nitrogen-rich foods such as beetroot, pomegranate, watermelon and spinach. The nitrogen keeps the blood vessels relaxed and reduces fluctuations in blood pressure.

Protein deficiencies are also a cause of water retention and impure skin. This often occurs before menstruation because the body has difficulty accessing the carbohydrate stores in the liver during this phase. If the stress or strain in this phase is high and not enough carbohydrates are supplied at the same time, the body must use proteins as an energy source. Solution: Build in snacks that contain carbohydrates and take care of your supply around the sport. (More about this in the article Pre-menstrual cravings)

I’m sure that by applying the tips you will get through these days more easily. It is important to always listen to your body. If your body signals that you should not train intensively, then build in basic units, work on your technique and save your energy for the following week. For ambitious athletes who suffer from these symptoms, the cycle should always be taken into account in the training control. This takes pressure off and ensures optimal performance development.


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