Through the power of SPM

Through the power of SPM Q: I work on a regular basis, however, still affect my menstrual cycle my training due to cramping and only a lack of energy! There are steps you can take to help prevent this condition to my routine every month? A: You probably noticed that a large amount of information available about the athletes and bodybuilders male bodies may increase, however, we have not forgotten the special needs of serious, dedicated women. Today, the mode woman is more active, more in line with their fitness, and more than ever to take care of your body and your mind.Women and men have different needs from your body to get energy and to maintain a healthy lifestyle. While many sports supplements are taken in the same way? We have the same requirements of an adequate intake of protein, antioxidants, and possibly a good multivitamin, for example? We need others that are more specific to women's health ."... There are a number of dietary supplements that have been shown to attack head PMS symptoms. " In some problems of our future, we will highlight many of the different stages of life, every woman goes through. For now, let's address one of the most "shocking" questions are: the dreaded "Time of the Month." Although there is no perfect solution to eliminate some of the symptoms that women face through this period, here are some of the questions most frequently asked questions, answers, and some suggestions for improving women's health and make our life a little ' easier for the entire month, especially if we keep to our normal diet and exercise schedule. What's the menstrual cycle and why is it important?   Menstruation is a natural process that occurs in healthy adult women who have not reached menopause. Some women have their period every 18 days, about every 36, some women bleed for two or three days, about seven or eight? All these and everything in between normal.When menstruation begins, in our adolescence, the pituitary gland produces hormones that stimulate an egg to mature in the ovary and produce hormones called estrogen and progesterone. About once a month, this leaves an egg maturation of the ovaries during ovulation. In the days before ovulation, the uterus, stimulated by estrogen, which builds its lining with extra blood and tissue from the uterus to increase damping if the egg is fertilized. When the egg is not fertilized, do not adhere to the wall of the uterus, for which the uterus sheds the lining fabric blood.This monthly shedding of the uterine lining is the menstrual cycle, which is also called menses, menstrual period, or simply "IP" . It 'very common to have problems with menstruation. Some of us have problems only occasionally, while others fear that "the time of the month, knowing that there are different levels of PMS or premenstrual syndrome.There are over 150 symptoms associated with PMS, but the most common include cramps, changes mood, breast tendeess, food cravings, fatigue, depression, or that, as you know, it can affect almost all parts of our lives.As up to 75% of menstruating women have some type of premenstrual symptoms. These symptoms are more common in the 20 and 30 years and tend to develop a model to predict. However, the physical and emotional changes that experience may be more or less every menstrual symptoms cycle.Attacking The Boss!   Experts believe that many symptoms, including bloating, breast tendeess and sugar cravings, occurs when there is a modification of the balance of female hormones. Usually premenstrual or menstruating women are those in excess of three hormones: estrogen, prolactin, prostaglandins, and combined with a lack of progesterone. For this reason, doctors usually prescribe the pill to help alleviate the severe symptoms.However, in my opinion, take the pill only to relieve these symptoms may be a little 'too far. Although you should always consult your doctor for the best alteatives and advice, a number of food supplements that have been shown to attack the symptoms on.Supplementing head with essential fatty acids may be useful in reducing some symptoms such as bloating and cramps. In fact, diets low in omega-3 fatty acids have been associated with menstrual pain. A study of European Joual of Clinical Nutrition has shown that essential fatty acids can help relieve sinus carbohydrate cravings and control, and then try adding capsules of fish oil or linseed oil for your program.Chromium supplementation may also help alleviate cravings for sugar and help to stop you from eating the entire contents of the cookie jar as a form of comfort! (A scenario I'm familiar with too!) Chromium is called an "insulin potentiator" that helps the body in the metabolism of carbohydrates and regulate blood sugar levels in the blood. Working women who must be between 100 mcg and 200 mcg per day, focusing on higher levels of about 12 days before your period. You can also take the nutrient continuously throughout the year, as studies show, may also aid in weight loss.The nutritional vitamin B family has been found for the deep impact of PMS symptoms. Vitamins can be taken individually or can be found in multivitamins (especially those designed for women) or a complex formula.Vitamin B, B6 (pyridoxine) in doses 50 to 100 mg per day has been shown to help the liver in the processing of estrogen, increasing progesterone levels, and allow the brain of serotonin, which certainly helps with mood swings that can sometimes (often in OK!) occur. The niacin form of Vitamin B has been reported to be effective in reducing menstrual pain in 87% of a group of women who took 200 mg of niacin per day throughout the menstrual cycle. He then 100 mg every two or three hours while experiencing menstrual cramps. Another study has shown that vitamin B1 (thiamin) was more effective than placebo in reducing menstrual cramps? Women who participated in this study consumed 100 mg daily.Minerals should also play an important role in reducing symptoms: calcium may help prevent menstrual cramps maintain normal muscle tone. Muscles that lack calcium tend to be hyperactive and therefore might be more likely to cramp. The jury is still on this mineral, however, if it alleviates the pain during menstruation or premenstrual cramps. Some doctors recommend calcium supplements for PMS, suggesting 1,000 mg per day throughout the month and from 250 to 500 mg every four hours for pain relief.Magnesium is a mineral that may help with dysmenorrhea (painful menstruation). Magnesium supplements have been reported in preliminary and double-blind European research to reduce symptoms of dysmenorrhea. In one of these clinical trials, double-blind, women took 360 mg of magnesium per day for three days from the day before menstruation began.There are many herbs available on the market, such as dong quai, Agnus Castus, and cohosh black, which has shown to balance hormones in a woman's body and reduce symptoms such as breast tendeess. Herbs are known to interact with the drug, so please check with your doctor if you want to use these solutions to overcome Real alteatives.More PMS!   There are other ways to help alleviate the symptoms, plus suggestions for supplements and herbs have been described previously. Try these small changes and see if there is a great difference.Try eliminate caffeine coffee or drinks from your diet for a couple of months. It is not clear why one can contribute to PMS, but may be due to emissions of caffeine interferes with the adrenaline and progesterone. Many women find that breast pain is relieved when the reduction or elimination of caffeine at the time of the menstrual cycle. Also converted into simple sugars in sweets and candies can cause a rapid fluctuation of blood sugar levels, in tu, contributes to the side, or worse, increase swelling swings.The of 'humor, tender breasts and SPM are a headache due to water retention. Salt increases water retention and its causes tissues to swell ... leading to the above symptoms. About ten days before the period, consciously try to reduce the sodium (salt, such as pre-packaged foods and frozen items, which contain loads of excess sodium). PMS While it seems the perfect excuse to reach for some comforting chocolate, chocolate can worsen mood swings and sugar cravings intensify, and cause weight gain. Then, try to find other foods that do not make your symptoms worse in their nutrition goals for the rest of month.Don worry, it's not just about removing certain categories of food! Certain food groups can help alleviate the symptoms. Complex carbohydrates, eating every three hours, helping keep their blood sugar levels in a keel. Just remember to consume a protein source. Try to include complex carbohydrates, like whole grain pasta, rice, potatoes and oatmeal in your daily diet. This is, of course, is always important for any athletic, healthy woman, however, is even more so in this time of the month. "Even if the last thing that usually makes you feel to be active can help relieve tension and anxiety pent. "In addition to diet, be sure to get enough exercise. Although the last thing that usually makes you feel to be active can help relieve stress and anxiety pent. Moreover, the exercise promotes the release of endorphins to give you a natural high. Most women notice a deep sense of peace after the exercise. This may be due to an increased production of endorphins, chemicals that are made from the brain, which has a natural effect of opioids and it is believed that the reason for the "corridor of high" that many long distance runners experience. moderate intensity exercise in 30 minutes a day at least three times a week. This will probably help alleviate menstrual cramps and all the swelling too vigorous pumping action of the muscles during the exercise moves the blood and other fluids throughout the body and away from congested areas, such as swelling feet.In Conclusion   Not 100% sure what causes most of the symptoms of PMS. A combination of physiological, genetic, nutrition and hormonal factors are the most likely culprits. There is no evidence that you can take for PMS and no cure. However, only with the addition of some supplements and some lifestyle changes, you should be able to obtain relief from your symptoms.Email me, and I want to know whether these strategies will help you during the time that month ". You can reach me Linda@RealSOLUTIONSmag.com. I like to hear from you! Linda O'Bye has over 10 years of experience in the food sector and is an ISSA certified Specialist in Performance Nutrition. He has a deep understanding and knowledge of proper use of dietary supplements in active people, especially women athlete. Linda has extensive experience in weight-bearing exercise and systems of long distance running. It is a regular contributor to on-line newsletter and is an avid long distance runner.