9 Tips to Prevent Premenstrual Syndrome (PMS)

That horrible stage of the month when you just want to die slowly in your room, eat chocolate ice cream and watch romantic comedies is called Premenstrual Syndrome (PMS). Among the ailments you suffer, besides the sadness and irritability, are migraines, anxiety, insomnia, sensitive breasts, and swelling. Some women may have symptoms so severe at this stage of the month that it is impossible for them to perform normally. It is completely normal that in these days you are especially anxious, irritable, sad and wanting to kill someone, all those feelings together turn out to be sometimes a nightmare. The symptoms of PMS are in turn caused by hormonal imbalances between estrogens and progesterone, however, if you introduce some changes in your diet and lifestyle, these terrible discomforts can be greatly reduced.

1. Calcium can be a relief

According to studies in the Journal of the American College of Nutrition, PMS may be the result of an alteration in the regulation of calcium in the body. Researchers say drinking milk helps reduce symptoms after three months. Skim milk is most recommended.

Recently, a campaign in the United States promoted milk as one of the main preventives of PMS. The controversy was unleashed as this campaign was aimed at men as the premise was how to deal with their wives and girlfriends in “those days”, despite the controversy, it appears that the campaign had a great effect.

2. Vitamin B6 in capsules

According to a study published in the American Journal of Clinical Nutrition, vitamin B6 consumption is associated with a considerable decrease in PMS symptoms. You can consume this vitamin in capsules as a dietary supplement.

3. Cereals and green leafy vegetables

Vitamin B6 is also found in some foods that you can gradually incorporate into your daily diet. Eating nuts, spinach, fortified cereals and fiber-rich foods, in general, will help you eradicate that monthly neurosis.

4. Evening primrose oil

A study conducted at St. Thomas Hospital in London where they gave three times a day evening primrose oil (a wildflower from North America) to women with PMS, found that 67% of the participants were symptom-free and a 22 % achieved partial relief.

5. Hemp seeds oil

The hemp seeds are from plants of Cannabis Sativa L. and are an incredibly nutritious food, in addition to being a complete source of protein, essential fatty acids, amino acids, minerals, and vitamins, whose properties and benefits have been studied and confirmed by science.

There seems to be no specific cause that causes PMS, but it is thought that excessive secretion of the hormone prolactin may contribute to the onset of symptoms. Hemp seeds contain gamma-linoleic acid (GLA) according to Wellness Community DC, a fatty acid that produces a substance called prostaglandin E1 that reduces the effects of prolactin.
According to one study, taking a gram of essential fatty acids daily, including 210 mg of GLA, significantly reduced the symptoms of PMS. And lastly, it should be noted that it is believed that the GLA present in hemp seeds can also regulate the hormonal imbalances and inflammation associated with menopause.

6. Exercise is basic!

Including some kind of physical activity in your daily life is an extremely important factor that influences the dissipation of PMS symptoms. A daily walk of at least 40 minutes is enough for your body to generate the necessary endorphins that will help you feel better.

7. Eradicate stress

If you are a woman with a busy and stressful lifestyle, you are likely to have premenstrual syndrome. A recent study published in the Journal of Women’s Health says that suffering from high levels of stress before the period could make the symptoms worse.
There are thousands of solutions to control stress: you can resort to various relaxation techniques such as yoga, meditation, any physical activity and even recreation.

8. Contraceptive pills

The combination of drospirenone (a new progestin that is very similar to natural progesterone) with Ethinylestradiol (EE) present in the birth control pill may help severe cases of premenstrual syndrome according to a study published in the Journal of Women’s Health & Gender-Based Medicine. Discuss with your gynecologist.

9. Control your cravings

Although just in those days you may have some indomitable cravings, try to avoid alcohol, tobacco, fats, coffee, fizzy drinks and above all, candy. On the other hand, drink a lot of water.


My diet does not Work: 6 reasons why you do not lose weight

My diet does not work! It is what most people exclaim desperate to see how the diet they started with so much enthusiasm a few days earlier is not giving them the expected results. What’s going on? Let’s review the possible reasons why you do not lose weight.

Why your diet does not work?

1- You do not follow the right diet

Miracle diets show promise every day for incredible results in just a couple of weeks. However, the most appropriate diet for you is not on the internet or in the example of a celebrity, it is in the consultation of a nutritionist. If you start a diet without professional guidance you condemn yourself to failure and put your health at risk.

2- You have not done a good planning

It is easy to think that you will eat healthy until reality gets in the way. People have busy schedules and it may be easier to go for fast food or a snack in the race. If you can foresee these situations you can cook more than one day and freeze what is over.

3- You skip meals

Like drastic calorie reduction, skipping meals is not effective for healthy weight loss. If you do, all you get is to get hungry for the next meal and binge. Instead, listen to the signs of your body, eating when you are hungry and stopping when you are full.

4-You are not exercising

Eating right is just one aspect of achieving a healthy weight, but if you do not exercise your efforts can become quite lame. If you do not move, do not burn calories, so even if you decrease your intake, you still do not burn fat.

5- You do not consume enough calories

It seems a contradiction, but the caloric restriction leads to a lower metabolic rate, ie without enough calories, your body goes into survival mode. So it slows down your metabolism to conserve energy and prevent weight loss. In other words, you spend only the minimum and you do not lose weight. Instead of trying to drastically reduce the calories you eat, worry about not taking empty calories.

6- You do not drink enough water

Water is not the key to losing weight, but it can replace sugar-sweetened beverages, which lowers the calories you eat. A recent study by the University of Illinois found that people who increased their water intake by one to three cups reduced their calorie intake by 68 to 205 calories per day. They also reduced their intake of saturated fats, sugar, sodium and cholesterol.


Uterine fibroids: causes, symptoms and consequences

The uterine fibroids are (non-cancerous) tumors that arise from the muscular layer (myometrium) of the uterus. The uterus is made primarily of smooth muscle cells, designed to expand with pregnancy and to assist with vaginal delivery with contractions at the end of pregnancy. Uterine fibroids can grow under the endometrium (submucosal), in the myometrium (intramural) or under the outer (serous) lining of the uterus (subserosal).

Uterine fibroids: causes

Uterine fibroids are very common and are found in about 25% of women between the ages of 18 and 45. African American women are at an increased risk of developing uterine fibroids compared to white women. Other risk factors for the development of uterine fibroids include abortion, drinking alcohol, and genetic factors. It is also believed that high consumption of red meat and ham could increase the risk of fibroids, while consumption of fruits and vegetables would decrease it. However, this has not been conclusively proven. The use of birth control pills seems to reduce the risk of developing uterine fibroids.

It is not yet well understood why uterine fibroids develop. There are some genetic abnormalities in smooth muscle cells that increase the risk of them. On the other hand, fibroids appear to be under hormonal control, although the precise mechanism is not fully understood either.

Uterine fibroids: symptoms and consequences

Uterine fibroids can cause abnormal uterine bleeding, pelvic pressure and have a negative effect on fertility. In general, fibroids that press the endometrium can cause abnormal bleeding. This includes submucosal fibroids and large intramural fibroids. When the fibroids grow too much, the uterus expands and presses on nearby organs, such as the urinary bladder and rectum. This can lead to a feeling of fullness, constipation and frequent urination.

In extreme cases the uterus can reach the size of a baby at term, reaching the liver and the diaphragm. Fibroids usually do not cause extreme pain, however, sometimes a fibroid can lose its blood supply due to rapid growth. This causes the fibroid to die, something that can be very painful. Usually, the pain will improve in a few days but sometimes requires a surgical intervention.

Fibroids that press on the endometrium may decrease the chances of becoming pregnant, as it would interfere with the implantation of the embryo. Unfortunately, there are no scientific studies evaluating the effects of fibroids on fertility.

Larger fibroids can be identified during a physical examination. If not, ultrasounds can identify most of the fibroids.