As we mentioned in previous article, Premenstrual syndrome effects over 70% to 90% of women before menopause in the US and less for women in Southeast Asia because of their difference in living style and social structure. The occurrence of premenstrual syndrome (PMS) have more than doubled over the past 50 years due to the acceptance of it as a medical condition that is caused by unhealthy diet with high in saturated food. Premenstrual syndrome is defined as faulty function of the ovaries related to the women's menstrual cycle, it effects a women's physical and emotional state, and sometimes interferes with daily activities as a result of hormone fluctuation. The syndrome occurs one to two weeks before menstruation and then declines when the period starts. In this article, we will discuss how whole grain effects women with premenstrual syndrome.
Taking breakfast with whole grain cereal in the morning is recommended.
I. Definition
Whole grains are made from the whole kernels of grain, that is both the inside part of the grain and the outer covering. It contains contain bran, germ and endosperm.
II. How whole grain effects women with PMS
1. Fiber
Whole grain in it original form contains high amount of fiber, it not only helps to slow down the conversion from carbohydrate into glucose in the bloodstream, but also increase the feeling of fullness in the stomach and improve the large intestine muscles in moving stool, thereby, decreasing the blood sugar fluctuation, weigh gain and constipation.
2. Lignan
It also contains lignan which helps to reduce the bad cholesterol and triglycerides, thereby, increasing the oxygen circulation in the bloodstream resulting in increasing the the nervous system in transmitting information between cells and glands and lessening the nervous tension such as fatigue and weakness and loss of energy.
3. Phytochemicals
Phytochemicals not only help to immune system fighting against invasion of bacteria and virus which cause infection in the reproductive organ and inflammation caused by oxygen oxidation in cells, it also reduces premenstrual pain and cramps for some women with PMS.
4. Minerals and vitamins
Whole grain contains all kinds of vital minerals including vitamin B complex,magnesium, calcium and potassium, which besides helps to improve the function of lymphatic function in fluid regulation and bone density, it also reduce the hormone imbalance, thereby, decreasing the risk of nervous tension including stress, anxiety and depression.
5. Digestive system
It also contains high levels of tannins, which not only helps to treat diarrhea but does not stop the flow of the disturbing substance in the stomach by controlling the irritation in the small intestine thereby, increasing the digestive function in absorbing vital nutrients which are found deficiently for women with premenstrual syndrome.
Taking breakfast with whole grain cereal in the morning is recommended.
I. Definition
Whole grains are made from the whole kernels of grain, that is both the inside part of the grain and the outer covering. It contains contain bran, germ and endosperm.
II. How whole grain effects women with PMS
1. Fiber
Whole grain in it original form contains high amount of fiber, it not only helps to slow down the conversion from carbohydrate into glucose in the bloodstream, but also increase the feeling of fullness in the stomach and improve the large intestine muscles in moving stool, thereby, decreasing the blood sugar fluctuation, weigh gain and constipation.
2. Lignan
It also contains lignan which helps to reduce the bad cholesterol and triglycerides, thereby, increasing the oxygen circulation in the bloodstream resulting in increasing the the nervous system in transmitting information between cells and glands and lessening the nervous tension such as fatigue and weakness and loss of energy.
3. Phytochemicals
Phytochemicals not only help to immune system fighting against invasion of bacteria and virus which cause infection in the reproductive organ and inflammation caused by oxygen oxidation in cells, it also reduces premenstrual pain and cramps for some women with PMS.
4. Minerals and vitamins
Whole grain contains all kinds of vital minerals including vitamin B complex,magnesium, calcium and potassium, which besides helps to improve the function of lymphatic function in fluid regulation and bone density, it also reduce the hormone imbalance, thereby, decreasing the risk of nervous tension including stress, anxiety and depression.
5. Digestive system
It also contains high levels of tannins, which not only helps to treat diarrhea but does not stop the flow of the disturbing substance in the stomach by controlling the irritation in the small intestine thereby, increasing the digestive function in absorbing vital nutrients which are found deficiently for women with premenstrual syndrome.
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