Pre menstrual syndrome

Here are many theories as to what causes PMS. The following have been identified as possible PMS triggers:
[b][color=#0000ff]Excessive estrogen levels[/color][color=#008000]
Deficiency in progesterone[/color][color=#800000]
Elevated prolactin levels[/color][color=#0000ff]
Poor nutrition[/color][color=#008000]
Hypoglycemia[/color][color=#800000]
Psychological issues
[/color][/b]The easiest thing you can do to help alleviate your PMS symptoms is to improve your eating habits.
[color=#0000ff]EAT A PLANT-BASED DIET
[/color]Vegetables, fruit, whole grains, legumes, herbs, nuts and seeds are the main components of a plant-based diet. Studies have shown that women who are vegetarians have much less circulating free estrogen in their blood than non-vegetarian women.
However, you don't have to become a full-fledged vegetarian to reap the benefits. By simply increasing your intake of fresh fruits and vegetables you can improve your overall health.
[color=#008000]CONSUME MORE DIETARY FIBRE
[/color]Many studies suggest that a high fibre diet reduces PMS symptoms by helping the body excrete excess estrogen via faecal waste.
[color=#800000]REDUCE SATURATED FAT
[/color]The intake of saturated fat should be reduced to, at the most, 25 percent. A diet low in saturated fat (found primarily in dairy and animal products such as fatty meats and lard) can help reduce estrogen levels because fat cells trigger estrogen production.
[color=#0000ff]REDUCE/ELIMINATE STIMULANTS[/color][color=#000000] [/color]
Stimulants such as caffeine, alcohol and sugar can heighten a woman's PMS symptoms. Caffeine especially can aggravate symptoms like anxiety, depression and breast tenderness. It's best to reduce or eliminate coffee, chocolate and any pain relievers (like Excedrin) that contain caffeine.
[color=#008000]ALCOHOL[/color][color=#000000] [/color]
Alcohol is also detrimental during PMS because it depletes essential nutrients in the body - namely B vitamins, magnesium and zinc - and even moderate doses can cause damage to your liver cells, which in turn interferes with the proper synthesis of the hormones by the body.
[color=#800000]EXERCISE
[/color]This is a no-brainer. Exercise helps to reduce and prevent PMS symptoms, like depression, because it floods the body with endorphins, a natural analgesic released by the body. Nearly 30 minutes of moderate to vigorous exercise - running, walking, swimming or dancing - at least three days a week, will keep PMS at bay and also improve your physical health and appearance.
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