Do you know the dietary habits of women during menstruation? When menstruation is approaching, women's physical and mental health may experience mild or severe premenstrual syndrome. So how to maintain a woman's menstrual cycle? The following section will introduce you to the dietary methods of women during menstruation.
Premenstrual syndrome, such as irritability, emotional instability, conflict with people, chest or abdomen swelling, weight gain, body swelling, appetite change, Aphthous stomatitis, acne, headache, etc. These situations usually occur 10 to 14 days before menstruation and end within 24 hours after the onset of menstruation. Due to different personal circumstances, the severity and frequency of symptoms also vary. In addition, women may also experience abnormal conditions such as lower abdominal pain, back pain, abnormal quantity, or difficulty grasping the cycle during menstruation.
In order to smoothly pass menstruation and improve discomfort symptoms, it is necessary to ensure a normal and regular life, exercise regularly, and choose a suitable diet based on each person's different physical constitution. Here are some precautions for menstrual diet:
1. Don't deliberately eat sweets. Such as beverages, cakes, brown sugar, and candies. Prevent blood sugar instability and exacerbate menstrual discomfort.
2. Eat more high fiber foods, such as vegetables, fruits, whole grains, whole wheat noodles, brown rice, oats, etc. Consuming sufficient high fiber foods can promote the excretion of dynamic hormones, increase magnesium content in the blood, regulate menstruation, and calm nerves.
3、 Eat foods rich in vitamin B between meals, such as walnuts, cashews, sweet beans, etc.
4. Eat enough protein. Eat high protein foods such as meat, eggs, tofu, and soybeans to supplement the nutrients and minerals lost during menstruation.
5. Regular and quantitative diet. It can prevent the increase and decrease of blood sugar, reduce heart rate acceleration, and alleviate discomfort such as dizziness, fatigue, and emotional instability.
6. Avoid consuming caffeinated beverages such as coffee, tea, etc., as these beverages can increase anxiety and unease, so you can drink barley tea and mint tea.
7. Avoid eating foods that are too hot, too cold, or have significant temperature changes.
Dietary taboos for women during menstruation
Menstruation is a normal physiological cycle for women and a good friend of every woman. There are many preventive measures for menstruation, and the following are taboos for women's menstrual diet.
Nutrient rich, spleen strengthening, appetizing, and easily digestible foods
Such as jujube, noodles, job's tears Congee, etc. To maintain nutritional balance, you should eat fresh vegetables and fruits at the same time. The food is mainly fresh, which not only has a delicious taste and is easy to absorb, but also has minimal nutritional damage.
Eating foods with high iron content is recommended
Iron not only participates in the synthesis of hemoglobin and many important enzymes, but also plays an important role in immunity, intelligence, aging, and energy metabolism. Due to the loss of iron during menstruation, it is important to supplement foods rich in iron. Fish, lean meat, animal liver, and animal blood are rich in iron, have high biological activity, and are easily absorbed and utilized by the human body; Soybeans and spinach are rich in plant iron and have low absorption rates. Therefore, in the menstrual diet, attention should be paid to the combination of meat and vegetables, and animal foods should be consumed appropriately to meet the special needs of iron during menstruation.
It is recommended to drink hot milk with honey added
Symptoms such as lower abdominal pain, weak waist and knees, physical fatigue, restless sleep, and irritability are common physical discomfort that women encounter during menstruation. Research has found that drinking a cup of honey hot milk every night before going to bed during menstruation can alleviate or eliminate various discomfort during menstruation. Because potassium in milk can alleviate emotions, alleviate abdominal pain, prevent infections, and reduce menstrual blood volume; The magnesium contained in honey can calm the central nervous system, help eliminate tension during menstruation, and reduce Psychological stress.
Suitable for supplementing food that is beneficial for water travel
Such as lamb, chicken, red dates, tofu skin, apples, coix seed, milk, brown sugar, longan isothermal supplement food.
Supplementing protein and minerals
Due to menstrual blood loss, especially excessive menstruation, Blood protein, potassium, calcium, magnesium and other major blood components will be lost each time. Therefore, protein and mineral foods should be supplemented within 1-5 days after menstruation is clean. If you choose milk, eggs, pigeon eggs, Quail eggs, beef, mutton, pig wrists, gorgon, spinach, longan meat, carrots, apples, Lychee pork meat, cherries and other foods with beauty and blood tonic effects. Research has found that some patients with menstrual migraines have low levels of magnesium in their blood. If you pay attention to foods rich in magnesium in your diet, such as millet, Soba, beans, bananas, nuts and seafood, you can reduce migraine attacks.
Eating more fish is recommended
Due to changes in endocrine hormones, many women experience depression during menstruation. Studies have found that regularly eating fish rich in -3 fatty acids, such as salmon and sardine, can help women alleviate depression or reduce the incidence rate of depression. Because these fish are rich in -3 fatty acids, they can resist depression.
Bananas are suitable for eating
Bananas are rich in Vitamin B6. Vitamin B6 has the function of stabilizing nerves, which can not only stabilize women's anxiety during menstruation, but also improve sleep and relieve abdominal pain.
Avoid consuming spicy and sour foods
During menstruation, women feel particularly fatigued, with weakened digestive function and loss of appetite. Therefore, attention should be paid to light and easily digestible foods, and avoid consuming acidic foods such as mountain plants, kimchi, vinegar, pepper, mustard, and pepper.