Hola!!! ¿Qué tal estáis??
Espero que muy bien!!! Como lo prometido es deuda hoy os voy a hablar de cómo podemos sobrellevar mejor el Síndrome Premenstrual (SPM). Ahí es nada!!
El SPM es un conjunto de síntomas que se nos presentan, en la mayoría de los casos, con una periodicidad fija días previos a la menstruación y que muchas veces continúan durante la misma.
Primero tengo que decir que cada persona es diferente, hay mujeres que tienden más a la ansiedad, otras a la depresión o a la irritabilidad, otras a la retención de líquido, a la inflamación abdominal, al dolor en el pecho, otras sienten una necesidad imperiosa por comer todo lo que se les ponga por delante… Vamos, que en esto hay gustos para todas. Y todo por culpa, o gracias, a las hormonas, pero sobre todo, por culpa, o gracias, a nuestra naturaleza. Y cuando nos encontramos ante casos como estos lo mejor es remar a favor, de nada vale maldecirnos por sufrir esos síntomas si, sí o sí, los vamos a notar. Unas más que otras, unos meses más que otros. Pero notar los notamos.
Muchas me preguntáis qué podemos tomar en esos días y hoy os nombraré algunas cosas que tomo yo, pero como muchas veces, no es solo cuestión de tomar cosas, a veces, es más importante NO comer otras.
Respecto a cómo debemos alimentarnos.
1.- Lo primero es no saltarse nunca ninguna comida.
Este tipo de medidas cuando nos sentimos hinchadas es habitual porque pensamos que como nos vemos más llenitas «mejor comer menos y así compensamos». Pienso que es una equivocación porque en la segunda mitad del ciclo, solemos padecer hipoglucemias, y es ahí cuando nos entran unos arrebatos de dulce que pa´qué!!!!! Además si no nos alimentamos bien además de la hipoglucemia podemos tener dolor de cabeza, sueño, fatiguitas..
2.- No comer azúcar ni cereales refinados
Este tipo de azúcar producen hipoglucemias porque se metabolizan muy pronto, además ayudan a eliminar el magnesio y la vitamina B, elementos clave para el tema que nos ocupa, porque si los eliminamos no producimos con eficacia unas sustancias (neurotransmisores) que nos ayudan a sentirnos mejor y a no retener tanto líquido. Además, por si fuera poco, una de estas sustancias (la serotonina) tampoco os creáis que se va solo por los refinados, que va! En los últimos días del ciclo disminuye ella solita, por eso a veces nos da por llorar o estar más sensibles. Así que refinados fuera por partida doble.
3.- Qué hacer entonces para evitar las bajadas de azúcar?? Comer más a menudo!!! (Por fin una buena noticia!)
Nuestra alimentación deberá ser rica en frutas y verduras, su contenido en minerales, vitaminas y muuuchas sustancias más nos ayudan a eliminar líquidos y a depurarnos, cereales integrales porque nos ayudan a soportar mejor los ataques de hambre, muchas sopas, cremas y caldos porque nos calman y sacian. Las carnes magras y los pescados mejor al horno, al vapor o estofados. Podemos hacer tres comidas y dos tentempiés y si necesitamos más pues adelante porque como nuestro metabolismo basal aumenta podemos comer un poquito más.
Si nos apetece dulce, optar por los integrales que os aseguro que hay muchos muy ricos!!! Mi nocilla favorita, por ejemplo, es una que venden en Carrefour y el Corte Inglés de la marca Paño. El pan que más utilizo en estos días es el de kamut porque es más dulzón que el de trigo o el de centeno porque es el más depurativo. Los yogures de soja de chocolate están muy requetebuenos también, los croissants de espelta me rechiflan!! Sobre todo los de la marca Horno de Leña.
4.- Poco café, poca sal y grasas saturadas y trans (sobre todo una semana antes) para mantener los » hinchamientos » a raya!!! El abuso del café, además de ser estimulante, favorece los espasmos, al igual que las bebidas con cafeína. Las salsas y comida envasada tampoco son muy recomendables porque suelen llevar potenciadores del sabor como el glutamato monosódico que nos puede llevar a poner más nerviosas aún.
5.- Beber agua y si es mineral mejor.
Como suplementos a nivel general:
GLA o ácido gamma-linolénico. Este ácido graso lo podemos comprar aislado en cápsulas aunque también lo lleva el aceite de onagra o prímula o el de borraja, empezar a tomarlo una semanita antes nos ayuda a controlar la inflamación y a equilibrar nuestro sistema hormonal, a reducir la irritabilidad y la depresión. Dato: Cuando tomamos omega 6 durante mucho tiempo siempre hay que equilibrarlo con el omega 3 . Éste lo encontramos en el lino, los pescados azules o aceite de cáñamo. Los podemos tomar en cápsulas, yo la tomo en el desayuno, o en aceite directamente sobre las ensaladas o el pan.
Germen de trigo por su contenido en vitamina E, vitamina imprescindible cuando tomamos omegas por su altísimo poder antioxidante. El germen es la parte más nutritiva del trigo.Tiene además proteínas, incluso un aminoácido que se llama lisina que no tiene la parte que se utiliza para hacer harina de los panes o las pastas (el endospermo). Es ideal para la piel, sobre todo para la que tiende a tener eccemas o herpes, también tiene vitaminas del grupo B, minerales como el magnesio o el hierro, además tiene una enzima muuuuy antioxidante y un aceite (el octacosanol) que aumenta la resistencia a la fatiga, así que, para las que hacemos deporte nos viene muy requetebién. También nos ayuda a controlar los nervios y a darle brillo a la piel que en estas fechas tan señaladas suele apagarse bastante.
La levadura de cerveza también tiene muchos nutrientes pero hoy voy a destacar dos: el ácido alfa lipoico y el cromo. El primero es muy buen antioxidante y el cromo nos ayuda a regular el azúcar en sangre así que al comerlo no tenemos tanta necesidad de dulce.
El germen de trigo y la levadura de cerveza los compro en polvo no en cápsulas. La levadura está muy buena en las tostadas de pan con aceite, en la pasta o las ensaladas. No me gusta nada de nada con productos lácteos. El germen le va bien a todo porque su sabor es muy suave. Yo me hago tostadas a media tarde o incluso, a veces, después de cenar.
Hay muchas plantas que también nos ayudan a equilibrarnos y a regular el dolor por ser antiinflamatorias como la salvia o la artemisa. Las plantas sedantes nos ayudan a controlar la ansiedad como la melisa, azahar, mejorana, hierbaluisa y las estimulantes para controlar la depresión como el ginseng, el romero o el tomillo.
Ahora hay preparados muy completos en gotas o estractos. Y si no, la manzanilla de toda la vida!!!
En aromaterapia:
Podemos ponerle aceite esencial de geráneo, una 7 gotas cada 100ml, a nuestra crema corporal porque es equilibrador hormonal, o el de rosa porque tonifica y nos ayuda a sentirnos femeninas, el de manzanilla porque nos calma y es también antidepresivo, también la lavanda o el sándalo.
Salir a andar y hacer ejercicios de respiración también nos ayuda a eliminar líquidos.
Yo para sobrellevarlo mejor me pongo guapa!! Aunque cueste muchas veces, pero sentirse a gusto con una misma y adaptarse de la mejor manera posible a los elementos es la mejor solución para casi todo.
Otro día seguimos con este tema que da para mucho….
Muchos besos!!!
Que comáis mucho y bien!!!!
Me ha encantado muchísimo!! Vamos que ni dudas se me han ocurrido. Voy a tomar nota, porque despues que dejé los años de adolescencia hace dos décadas ahora resulta que me baja la tensión, me mareo y me dan pájaras!!
Un besazo
Hola patri¡Bueno una vez más darte las gracias¡me ha encantado de verdad sobre todo,que me doy cuenta,dejas huella¡Desde qué he leído tu libro bueno no sabes lo mucho que ha cambiado mi Vida,sobre todo,ha cambiado mi manera de mirar la comida:como amiga no como enemiga.Nada más ,tan sólo desearte toooodo lo mejor,y sobre todo que conserves las ganas de hacer todo lo que haces con tanta dedicación y cercanía;que pareces una más del grupo¡un bésazo nena y tomó nota¡
Un beso Charo!
¡¡QUÉ WAY ESTE POST!! ¡¡ME ENCANTÓ!! ¡¡Y MAS LA IDEA DE QUE NO ACABE AQUÍ Y HAYA SEGUNDAS PARTES!! Me tienes mas enganchada que breaking bad!!
Los postres de avena de chocolate de soria natural que me recomendaste también están de morirse!! y hay otra marca de avena que probé que me gusta mucho, la de Naturgreen…y el sabor canela limón es…BRUTAL!!
No sé cómo te las apañaste pero conseguiste que el concepto de alimentación saludable deje de sonarnos aburrido a todas nosotras…¡¡es alucinante!!
Es que es leer lo que comes o ver los platos que te preparas y ¡¡quiero que me adoptes!! jajajaja.
muaks!! muchas gracias por todo
Ws VERDAD!! Se me han olvidado!!!., ya los nombraré porque merecen la pena, verdad? Un besito preciosa
Hola Patri, y a todas las seguidoras.
Has conseguido una fiel seguidora de tu blog y cuando no vienes en días, te echo de menos.
Gracias por este «primer» especial del SPM, que me ha encantado.
He acabado el libro y lo tengo en mi biblioteca de alimentación en primer lugar, y tengo que felicitarte. He hecho los huevos en agua y están de rechupete, en casa les han encantado y como los chicos tienen hipercolesterolemia pués muy buena opción para volver a tomarlos «fritos».
Un abrazo y buen fin de semana. 😉
Muchísimas gracias, Yolanda!! Os mando un beso muy fuerte a todos!
Gracias Patricia. Como siempre muy interesante!
Estoy a puntito de acabar tu libro. Genial!
Donde compras los croissants de espelta? En el herbolario? En el súper no los he visto.
Hola! En herbolarios, tiendas eco, corte inglés. Beso
Como siempre genial…Yo soy de las que me como todo lo que pillo a mi paso días previos a la dichosa regla, y además retengo muchos líquidos. Me dieron diuréticos para esto y que conseguí?…una piel mas seca que el esparto y un pelo que parece de panoja. A ver si con lo que me han dado ahora va mejor la cosa, me estoy tomando colágeno vegetal de origen marino+ ácido hialuronico+vit C, como complemento.
ANGELA, los croissants de espelta que dice Patricia los venden en el Corte Inglés en la sección de alimentación ecológica o sin gluten. Ricos ricos!!
Yo no dejaria detomar los ácidos grasos, yo ahora estoy tomando aceite de krill. Pero puede ser aceite de lino, semillas de chía, semillas de lino, etc… A mi me parecen fundamentales para la piel. Besitos
Que post más interesante y que buenos consejos! Yo soy de las ansiosas irritables que retienen líquidos XD Gracias, como siempre, por tus recomendaciones.
Besitos!
Ya tengo tu libro en mi poder!!!!! Me encanta tu blog Patricia, se aprenden muchas cosas, yo estoy probando todo y me encanta. Síguenos informando
Muchas gracias, un beso!
!Hola Patricia!
Me gusta mucho tu blog me he enganchado a el, me gustaria que me sacaras de dudas,me interesa mucho lo que hablaste del trigo sarraceno, ponias que lo comprabas en Carrefour de la marca eco cesta, fui a comprarlo pero pone que es de trigo duro integral no aparece por ningun lado trigo sarraceno, me interesa muchisimo que me saques de dudas,muchas gracias espero respuesta.
No, creo que no he dicho eso:-)) He dicho que lo puedes comprar engrandes superficies. Lo venden en el corte inglés ,carrefour, herbolarios y tiendas eco. La marca Cesta no la he probado para hacer este cereal en pasta. La marca Biocop la tiene en grano, en espaguetis la maraca King Soba ( esta si la venden en carrefour). Hay varias marcas. Y no tiene nada querer el trigo sarraceno comentario duro. Espero que lo encuentres! Mantenme informada. Besos!
Gracias Victoria.
¡Mucho mejor estos consejos alimentarios que el consejo que una vez me dio una «doctora» cuando me recomendó que al tener mi primer hijo, dejaría de tener molestias premenstruales!. Creo que voy a empezar desde ya a practicar los consejos de Patricia.
Me agrada mucho todo lo que dices pero en mi caso la verdad no se que hacer para soportar los periodos horribles que sufro desde que tenia 13. He tomado la píldora mucho tiempo pero la he tenido que dejar y es que me da bastante depresión, aunque sin motivo pero si que da fuerte, y me dan unos dolores terribles, bajada de tensión, en fin, me pongo fatal, y cuando acabo de encuentro tan bien que es una pena pues me supone bastante inestabilidad emocional por así decirlo. Tomo isoflavonas de soja que me ayudan mucho pero no es suficiente.
mychas gracias!!
Me encsnta tu blog y sobretodo la forma de pensar sobre el tema de la nutricion. Yo he hecho un grado de formacion profesional sobre nutricion y dietetics, a partir de ahi vi que la comida no era un enemigo hacia mi peso y sobretodo hacia mi salud (ya que antes tenia muchos problemas de peso y mira k casi estaba a dieta, es decir, probaba todo tipo de dietas, la de la manzana, la de la pinya, la proteica, no me permitia ningun lujo, siempre adelgazaba pero volvia a cojer los kilos y mira k posteriormente comia bien , hacia 2 ejercicio diariamente y nada,) hasta que cuando cumpli los 18 años adelgaze comiendo, comiendo mucho ( hice una dieta en las que incluia , legumbres, arroz, pan. , pasta , jamon serrano, pescado….) y vi que mi peso iba bajando y cuando empeze el curso de nutricion vi que mi problema no era la comida sino como me disponia hacia ella, pohibiendo cierto tipo de alimentos xk segun los medios de comunicacion pensaba que tomar pucheros, estofados, hidratos por la noche engordaban por si solo y graciaas al ciclo y a algunos profesionales como tu( que son pocos ) me han dado las herramientas idme formando mi propio campus teorico y pensar que la comida no es el problema no es el enemigo sino es el amigo del ser humsno, que el deporte debe de ser practicado con moderacion (ahora hago 45 min una hora diariamente ) ya que a mi me encanta desde pequeña y sobretodo he incorporado otro elemento clave el estilo de vida disfrutar de la vida con los seres querido, comer en familia y estar alegre )
Holaaa!!!! me gustan muchos tus consejos , tus recetas…. me parece una tía genial :)…. hablando del tema de la menstruación yo tengo un hambre voraz la semana previa y la misma semana de la regla, es decir, que dos semanas al mes soy como un oso comiendo y la verdad es que poca solución le veo a esto… menos mal que hago bastante deporte… besitos!
Hola Patricia, me ha encantado este post, como los anteriores. Gracias a tu Instagram he descubierto tu blog, tu libro está en camino… lo más importante, me he estado empezando a interesar sobre la alimentación, de momento es el comienzo, estoy en ello, xD Quería pedirte un post sobre que recetas recomiendas para las cenas, puesto que muchos como es mi caso, al mediodía comemos fuera de casa y solo podemos cenar en casa, y a veces tengo duda sobre que alimentos tomar y cuales no de noche, ya que todos sabemos que las cenas deben ser ligeritas..
También que nos recomendarías para unos buenos desayunos, copos de avena, tortitas de avena…
Muchas gracias por tus aportaciones y espero tu respuesta!Saludos desde Galicia 😉
Hola, te leo siempre aunque es la primera vez que te escribo…el blog es fantástico y por supuesto, el libro también. Llevo ya varios meses cambiando muchos de mis hábitos y haciendote caso. Me gustaría que subieses alguna receta de mijo, lo compré y solamente lo añado a la ensalada. Muchas gracias.
patrii, una pregunta, donde podemos comprar las verduras y frutas?? porque me vuelvo loca en los supermercados, sólo encontré una sección pequeña en el alcampo que ponía productos ecológicos y alimentos de temporada…
Las demás cosas las voy encontrando en la sección ecológica pero esto me resulta difícil. ¿qué opinas sobre hacer la compra online? ¿conoces alguna página buena?
Hola Patricia!!!
Que post más completo!!Lo tengo que poner en práctica ya! Una cosita que te quería preguntar, hace poco he leído algo sobre el alpiste y me gustaría saber tu opinión al respecto (si lo tomas o no, formas de cocinarlo etc). Acabo de acabar tu libro y ya estoy poniendo en práctica cositas y de momento genial. Enhorabuena!!!
hola Arantxa, supongo que Patricia te contestará mejor que yo, pero te puedo contar que yo compré mijo esta semana por primera vez y lo que hice fue preparar por una parte el mijo cocido y por otro un salteado de cebolla con calabacín, luego lo mezclé todo y me encantó. Y yo creo que va bien con cualquier verdura con la que lo quieras preparar. Un saludo!
Gracias por tus consejos, yo lo noto mucho: más ansiedad, ganas de comer, duermo mal, irritabilidad.. etc… intentaré seguir tus consejos aunque me va a costar porque me entra mucha ansiedad por comer cosas dulces… cosa que no me pasa normalmente, intentaré, como dices, tener en casa sólo cosas integrales y sanas, por cierto, esos croissants de espelta, ¿los haces tú? si es así, por favor, ¿podrías poner la receta?. Mil gracias y un saludo.
M gustaria saber q hacer para la barriga q m queda despues dl parto
Hola Patricia!!.He descubierto hoy tu blog y tengo que decirte que siempre me gustaron estos temas sobre la buena alimentación .Pero tengo una duda¿ te llegan las horas del día para tomar tantas cosas?.A mi para el SPM me iban fenomenal las cápsulas de onagra ,pero llega un punto en que te cansas de tomarlas y las dejas…Quería comentarte algo sobre la levadura de cerveza. La tomé para la caída del cabello y era muy efectiva, no me caía tanto y me nacía pelo nuevo, pero tuve que dejarla porque me hinchaba un montón y me producía muchos gases.¿A ti no te pasa?. En cuanto al sabor en polvo era intragable con todo!!, mejor en cápsulas. Saludos y gracias por tantos consejos.
hola!! Yo no siempre tomo todo, depende del mes, pero si son cosas que hago habitualmente. La levadura de cerveza la tomo en polvo, no en cápsulas, la verdad es que no noto lo que me dices.Eso si, siempre con algo de aceite( en las tostadas, en la ensalada, en la pasta, etc )
Hola Patricia,
Acabo de empezar a leer tu libro y me parece muy interesante.
Queria empezar a cuidar mi alimentacion pero no se por donde empezar.
He leido varios apartados de tu blog pero tengo ipotiridismo y como he visto que hay alimentos como la soja que no es buena me he parado a pensar que nunca he cuidado mi alimentacion teniendo en cuenta el hipotiroidismo.
La quinoa me ha parecido interesante eso si puedo comerlo?
Te comento un poco mis habitos
Trabajo de 8 a 3.30 o cuatro,hago 2dias a la semana batuka y camino uno o dos dias.
Mi alimentacion ultimamente no es muy sana motivada por temas personales que me estan produciendo mucha ansiedad y estres con su repercusion caida pelo, una pequeña hemorroide, piel seca……
Quisiera que me idicases un poco como empezar a comer sano y depurarme y asi empezar a sentirma bien.
Tambien soy de las del equipo de he hecho mil dietas y vuelvo a engordar…..
Mi altura es 1.68 y ahora peso 71kg. Complexion media.
Gracias y espero muy ilusionada tu respuesta..
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