Guidelines to follow before the premenstrual syndrome

* Practice exercise, preferably outside the home, produces endorphins, a substance with a strong euphoric effect that helps to release tension, aggression, irritability and excitement.

* Get more sleep, because during this period may be more tired.

* Changes in diet, nutrition plays an important role in the hormonal system. On the days you must drink more carbohydrates: pasta, bread, rice, grains, which also facilitates digestion, which contains amino acid tryptophan which helps the body produce serotonin. If you feel the need to eat something sweet, you can take raisins, prunes or a tryptophan-rich chocolate, which relax, reduce anxiety and improve mood. We need to include fresh fruits, especially bananas and nuts such as walnuts and almonds.

* Avoid taking fat, coffee, carbonated drinks, cakes, alcohol and salt.

* Take a high-fiber foods like fruits, vegetables and grains to prevent constipation and reduce the level of estrogen.

* Drink plenty of water and take a little salt, to assist the body in a purification process to remove the liquid, because in this period was the presence of high estrogen in the blood and these hormones tend to retain fluids, especially in the ankles, hips, breasts, legs and hand.

* Drink a glass of warm milk will help calm when they are not very strong, as the heat promotes blood circulation and clean the pelvic area. Milk also stimulates production of endorphins that help control pain better and to reduce uterine contractions.