Natural Health

PMS Do's And Dont's.........

By : Sameena Arif	Previous \| Next
Posted on : 24 Feb, 2006	Total Views : 387

PMS DO'S AND DONT'S.......
Menopause is a gradual process. It is not easy to predict when it begins, but it can be assumed that a woman has attained menopause when she had not had her menstrual cycle for a year.The levels of hormones estrogen and progesterone in the blood fall but are not totally absent. During a woman's reproductive life, the ovaries form 60 per cent of estrogen while the remaining comes from non-ovarian tissues such as fat.
After menopause, the demand of estrogen from non-ovarian sources increases and fat depots in the body become the main supplier of estrogen.
As hormonal levels fluctuate, women start experiencing hot flashes, irregular periods/bleeding, giddiness and blackouts, insomnia, mood swings, vaginal dryness, changes in urinary tract - loss of bladder control, recurrent infection, weight gain or even osteoporosis.
To combat this phase some changes in dietary habits and exercises along with yoga and meditation help.

Dos
Increase intake of dark green leafy vegetables, turmeric (haldi), fenugreek (methi), coffee, broccoli and bitter gourd (karela).

Lentils, cereals tea leaves, asafetida (hing), unripe banana, beans, soybean, potatoes, cabbage, poultry should also be part of your daily diet.

Consume foods high in magnesium - (nuts like almonds, walnuts) dairy products and bananas.

Calcium essential during this phase can be derived from milk and milk products, beans, pulses, potatoes, cauliflower and dried figs.

Egg yolk and animal liver are good sources of Vitamin D.

Drink at least eight to ten glasses of water everyday.

Eight hours of sound sleep will also help to calm the nervous system.

Regular exercise is must to prevent bone-related diseases such arthritis, osteoporosis etc.

Practice pawanamuktasana (abdominal and shakti bandha asana), bhujangasana, dhanurasana, sarvangasana, halasana, matsyasana, paschimotanasana, tadasana and yoga nidra daily for 30 minutes

Simple meditation techniques practiced for 20 min every day can help .

Don�ts
Avoid pungent, sour and salt tastes.

Avoid citrus fruits, tomatoes, tamarind, vinegar, sour curd, cheese, buttermilk, pickles, sauces, papad, salad dressings, salted snacks etc.

Avoid eating hot and spicy food, onions, garlic, mustard, chillies, black and red pepper, radish, horseradish, ginger, cumin, wines etc.

Written By : Sameena Arif

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