{"id":224445,"date":"2023-02-18T11:42:10","date_gmt":"2023-02-18T16:42:10","guid":{"rendered":"https:\/\/wp.oviahealth.com\/?post_type=article&p=224445"},"modified":"2023-02-18T11:42:14","modified_gmt":"2023-02-18T16:42:14","slug":"fertility-diet-pms","status":"publish","type":"article","link":"https:\/\/www.oviahealth.com\/es\/guide\/224445\/fertility-diet-pms\/","title":{"rendered":"\u00bfPuede mi dieta ayudar a prevenir el s\u00edndrome premenstrual?"},"content":{"rendered":"
\n
\"Jennifer<\/p>\n

Jennifer Heinen, MS, RDN, LDNFundadora, Nourish for Life<\/span><\/p>\n<\/div>\n<\/div>\n

No hay forma de evitarlo, el s\u00edndrome premenstrual es odioso. Las mujeres en todo el mundo experimentan el s\u00edndrome premenstrual (SPM): afecta hasta al 75 por ciento de las mujeres que menstr\u00faan. Mientras que algunas reportan solo efectos leves del SPM, otras tienen s\u00edntomas severos que incluyen cambios intensos de humor, dolor, fatiga, dolor de cabeza, aumento de peso y cambios en los h\u00e1bitos intestinales.<\/p>\n

Como sabr\u00e1s, tu vida puede dar un vuelco cuando llega tu per\u00edodo. Por eso, cuando el ibuprofeno no es suficiente, puede que empieces a preguntarte si ciertos cambios en tu dieta pueden mejorar las cosas. Esto es lo que sabemos sobre c\u00f3mo puedes mitigar algunos s\u00edntomas premenstruales.<\/span><\/p>\n

Para mejorar el estado de \u00e1nimo: \u00e1cidos grasos omega-3<\/strong><\/h4>\n

Los \u00e1cidos grasos esenciales pueden desempe\u00f1ar un papel en la mejora de la cognici\u00f3n, el estado de \u00e1nimo y otros s\u00edntomas del s\u00edndrome premenstrual. Pero antes de salir corriendo a comprar los suplementos, debes saber que la ciencia a\u00fan no ha probado que ofrezcan alivio. Un estudio demostr\u00f3 que despu\u00e9s de 90 d\u00edas de suplementaci\u00f3n, quienes tomaron dos gramos de omega-3 hab\u00edan mejorado su depresi\u00f3n, ansiedad, nerviosismo, concentraci\u00f3n e hinchaz\u00f3n en comparaci\u00f3n con un grupo de placebo. En otro estudio reciente se observaron mejoras de s\u00edntomas tanto en el grupo de tratamiento como en el de control, sin diferencias significativas.<\/span><\/p>\n

Ya que a\u00fan no se sabe cu\u00e1nto suplementar para el s\u00edndrome premenstrual, una mejor idea es a\u00f1adir grasas saludables a tu dieta. Consume con regularidad alimentos como pescado, huevos fortificados, nueces, linaza y aceites vegetales para proporcionar los omega-3 que tu cuerpo necesita. Puede ser tan f\u00e1cil como cambiar de mantequilla a aceite de oliva, agregar un poco de linaza a tu batido, o ponerle a tu ensalada algunas nueces.<\/span><\/p>\n

Para el aumento de peso y la hinchaz\u00f3n: di no a los alimentos salados<\/strong><\/h4>\n

\u00bfTe encuentras usando un pantal\u00f3n de mayor tama\u00f1o con el SPM, y sientes una llenura inc\u00f3moda? Entonces deber\u00edas considerar d\u00f3nde puede haber fuentes de sodio ocultas en tu dieta. Los alimentos procesados son la mayor fuente de sal en tu dieta, y no estamos hablando de las cenas congeladas.<\/span><\/p>\n

El pan para s\u00e1ndwiches, las carnes fr\u00edas, las sopas y las comidas para llevar est\u00e1n entre las diez principales fuentes de sal, y pueden causar retenci\u00f3n de agua y hacerte sentir pesada y cansada. En su lugar, conc\u00e9ntrate en alimentos que te ayuden a deshacerte de la hinchaz\u00f3n, como verduras llenas de fibra. Intenta preparar comidas simples desde cero para que puedas tener en cuenta la cantidad de sal que se utiliza en la receta.<\/span><\/p>\n

Para mantenerte satisfecha y con energ\u00eda: prote\u00ednas y carbohidratos complejos<\/strong><\/h4>\n

Cuando los antojos del s\u00edndrome premenstrual llamen a tu puerta, prep\u00e1rate para responder con un bocadillo saludable. Emparejar una prote\u00edna magra con un carbohidrato maximizar\u00e1 la saciedad y te dar\u00e1 energ\u00eda duradera. Por ejemplo, prueba el yogur con fruta, el queso bajo en grasa con galletas integrales, las nueces sin sal o palomitas de ma\u00edz, o ensalada de at\u00fan en una pita de trigo integral. Tener algo nutritivo para disfrutar entre comidas puede ayudarte a controlar el apetito y combatir la fatiga.<\/span><\/p>\n

Para los dolores de cabeza: magnesio<\/strong><\/h4>\n

Puede que no necesites otra raz\u00f3n para disfrutar del chocolate negro, \u00a1pero te dar\u00e9 una! Es una fuente rica en magnesio que ha demostrado ser \u00fatil para aliviar las migra\u00f1as menstruales. Otros alimentos abundantes en magnesio son los frutos secos como almendras y nueces de la India (anacardos), las verduras de hoja oscura como espinacas y acelgas, y las legumbres como edamame, jud\u00edas (frijoles) negras y cacahuetes. En el caso de tener migra\u00f1as graves, habla con tu m\u00e9dico para ver si te recomienda tomar un suplemento.<\/span><\/p>\n

Para el acn\u00e9: sustituye los dulces y los carbohidratos simples<\/strong><\/h4>\n

Tener granos es un aspecto molesto del s\u00edndrome premenstrual. Si eres propensa a los brotes, reduce las golosinas azucaradas en tu dieta para mejorar tu piel. Los carbohidratos refinados como el az\u00facar, el pan blanco, el arroz blanco y las patatas tambi\u00e9n se asocian con un aumento de las hormonas que causan acn\u00e9. En su lugar, puedes satisfacer tu gusto por los dulces con frutas y peque\u00f1as cantidades de chocolate negro, y cambiar a granos enteros y vegetales sin almid\u00f3n para las comidas y las meriendas.<\/span><\/p>\n

\n

Sobre la autora: Jennifer es una dietista apasionada por conectar la buena nutrici\u00f3n con la comida sabrosa. Tiene un consultorio privado, <\/span>Nourish for Life (Nutrici\u00f3n para la vida)<\/span><\/a>, donde trabaja con las nuevas mam\u00e1s y los padres de ni\u00f1os peque\u00f1os para ayudarles a comer bien y tener una relaci\u00f3n saludable con la comida. Es madre de un humanito y dos mascotas, y le encanta crear nuevas y deliciosas recetas en su tiempo libre.<\/span>
\n<\/strong><\/strong><\/p>\n

\n
Fuentes<\/span><\/h5>\n
    \n
  • Behboudi-Gandevani S, Hariri FZ, Moghaddam-Banaem L. \u201cThe effect of omega 3 fatty acid supplementation on premenstrual syndrome and health-related quality of life: a randomized clinical trial.\u201d J Psychosom Obstet Gynaecol. 2017 Jul 14:1-7. https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28707491. <\/span><\/li>\n
  • \u00c7erman AA, et al. \u201cDietary glycemic factors, insulin resistance, and adiponectin levels in acne vulgaris.\u201d J Am Acad Dermatol. 2016 Jul;75(1):155-62.\u00a0https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27061046. <\/span><\/li>\n
  • Grosso, et al. \u201cOmega-3 Fatty Acids and Depression: Scientific Evidence and Biological Mechanisms.\u201d Oxid Med Cell Longev. 2014; 2014:313570. https:\/\/www.hindawi.com\/journals\/omcl\/2014\/313570\/. <\/span><\/li>\n
  • Maasumi K, Tepper SJ, Kriegler JS. \u201cMenstrual Migraine and Treatment Options: Review. Headache.\u201d 2017 Feb;57(2):194-208. http:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/head.12978\/abstract. <\/span><\/li>\n
  • Sohrabi N, et al. \u201cEvaluation of the effect of omega-3 fatty acids in the treatment of premenstrual syndrome: \u2018a pilot trial.\u2019\u201d Complement Ther Med. 2013 Jun;21(3):141-6. https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23642943. <\/span><\/li>\n
  • Yonkers, K, et al. \u201cEpidemiology and pathogenesis of premenstrual syndrome and premenstrual dysphoric disorder.\u201d Up To Date. https:\/\/www.uptodate.com\/contents\/epidemiology-and-pathogenesis-of-premenstrual-syndrome-and-premenstrual-dysphoric-disorder. Accessed August 14, 2017.<\/span><\/li>\n
  • \u201cTop 10 Sources of Sodium.\u201d Centers for Disease Control and Prevention<\/span><\/em>. U.S. Department of Health and Human Services. https:\/\/www.cdc.gov\/salt\/sources.htm. Retrieved August 14, 2017.<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

    Cambiar la dieta puede tener un gran impacto en tu vida, es cierto, pero \u00bfpuede afectar tambi\u00e9n a los s\u00edntomas premenstruales?<\/p>\n","protected":false},"author":1,"featured_media":224438,"template":"","format":"standard","meta":{"ovia_author_name":"Founder, Nourish for Life","ovia_author_prefix":"Jennifer Heinen, MS, RDN, 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