Tips Reduce Dysmenorrhea

Tips Reduce Dysmenorrhea

Tips for Reducing Dysmenorrhea

Based on research about 80% of women experience premenstrual syndrome disorder. (PMS). Of this amount as much as 10% have symptoms severe enough PSM that resulted in the disruption of life activities, or social relations significantly.

PSM symptoms that often befall women including abdominal pain, breast pain, emotional instability, rapid fatigue, acne, headaches, concentration selit to sleep disorders
.
PMS can be reduced by healthy living habits, exercise regularly. Exercise can help relieve PMS symptoms such as aerobics for 30 minutes performed 3-5 times a week, swimming, walking, and low impact aerobic activity. In addition to reducing PMS is also good for cardiovascular health, maintain and lose weight, and increased confidence.

In addition to the above activities should also avoid smoking, avoid alcohol, caffeine, increase the intake of carbohydrates, magnesium, zinc, vitamin A, vitamin E, vitamin B6, and remove yourself from stress.

Here are some tips to reduce the symptoms of PSM:

1. Do not skip meals, to keep your blood sugar level, it's better to eat little but often.
2. If you are premenstrual, your calorie needs increased 500 calories per day.
3. Eat a light meal two times a day, outside of your main meal three times a day
4. Eat protein at lunch and dinner.
5. Reduce consumption of fat and sugar.
6. Drink eight glasses of water a day.
7. Make sure you consume at least 3 servings of fruits and vegetables (especially green vegetables) every day.
8. Avoid meals that contain large amounts of sugar (sweet, cakes and biscuits).
9. Keeping the salt to avoid excessive consumption, thus making your body can withstand water content.
10. Make sure your diet is rich in magnesium, iron, zinc, chromium, and the essential fatty acids and vitamin B, vitamin C and vitamin E.
11. Eat fish at least twice during the PMS.
12. Increase your intake of complex carbohydrates (eg pasta and rice).
13. Avoid caffeine contained in coffee, tea, cola drinks and chocolate.

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