Diet for premenstrual tension

The same thing every month? Do your breasts hurt, do you have skin problems and are irritable? Change your diet and you'll get through a difficult time more easily.

Flatulence, stomach and headaches, swelling, leg pain. Do you know these symptoms?

A few days before menstruation, many women complain about them. 

The reason may be hormonal changes.

A healthy diet before menstruation should be rich in calcium (reduces uterine contractions), magnesium (improves mood), potassium (prevents water retention in the body) and vitamins A and E, which soothe skin irritation.

Herbs relieve pain. 

Annoying symptoms of premenstrual tension will be relieved by herbs. Start drinking the medicinal infusion three times a day five to six days before your period. 

Here are some suggestions: mix 30g each of lemon balm and peppermint, 20g each of chamomile and valerian, and 10g each of buttercup and elderflower. Store the mixture in a tightly closed jar. To prepare a batch of infusion, pour a tablespoon of herbs over a cup of boiling water, cover and set aside for 10 minutes. Strain and drink warm.

The daily standard of magnesium for women is 280 mg. 

Where to find it? A glass of peanuts 252 mg, a glass of banana or botanicals 58 mg, half an avocado is 56 mg, a glass of milk 40 mg, 2 tablespoons of wheat germ 39 mg, 1 slice of whole-grain bread 19 mg.

What should you eat?

Natural yoghurt, fresh fruit and vegetables (mainly soya, as it regulates hormones), whole-grain bread, soya, buckwheat groats, cocoa, nuts, bananas, spinach.

What to avoid.

Alcohol, fried and spicy foods, fizzy drinks, pickles, excess salt.