A diet rich in fruits, vegetables, and legumes is recommended, while sugar, processed foods, salt, and spicy foods can trigger menstrual cramps.
A proper diet is one of many factors that contribute to reducing menstrual cramps. Below are foods that women should eat and avoid to feel more comfortable during their period.
Foods to eat
Fruits: Watery fruits like watermelon and cucumbers help keep you hydrated, and sweet fruits can curb sugar cravings. Both of these effects can help control menstrual cramps.
Leafy greens: Menstruation can lead to low iron levels if the flow is heavy. This can lead to fatigue, body aches and dizziness. Leafy greens like kale and spinach provide iron and magnesium, helping to replenish lost levels.
Ginger: A warm cup of ginger tea can improve some symptoms during menstruation. Ginger has anti-inflammatory effects, soothes muscle aches, and reduces nausea. However, women should not eat too much ginger, more than 4 grams of ginger a day, because it can cause heartburn and stomach pain.
Chicken: Chicken is rich in iron and protein, which can be added to your diet during these days. Protein helps you feel full longer, limiting cravings during menstruation.
Fish: Foods rich in iron, protein and omega-3 fatty acids. Iron will prevent iron deficiency, omega-3 can reduce the level of pain you may experience.
Nuts: Most nuts are rich in omega-3 fatty acids and are a good source of protein. Nuts also contain magnesium and various vitamins.
Lentils and beans: Lentils and beans are rich in protein and iron, and can be a nutritional supplement if you have heavy menstrual bleeding.
Yogurt: Some women may experience yeast infections during or after their period. Probiotic-rich foods like yogurt can feed the “good” bacteria in the vagina and fight infection.
Women should eat fruit and limit processed foods during their period. Photo: Freepik
Foods to avoid
Salt : Eating too much salt leads to water retention, which can lead to bloating during menstruation. Women can reduce the amount of salt they add to their food and avoid processed foods that are high in sodium.
Sugar: Eating too much sugar can cause energy spikes and fatigue. Women tend to feel moody, depressed, or anxious during their periods. Monitoring your sugar intake can help you regulate your mood better.
Coffee: Caffeine can cause water retention, bloating, and can also aggravate headaches. Coffee can also cause digestive problems. If you are prone to diarrhea, women should cut back on their coffee intake.
Alcohol: Alcohol can have negative effects on the body, worsening symptoms during menstruation.
Spicy foods: Spicy foods can upset your stomach, causing diarrhea, stomach pain, and even nausea. If you are intolerant to spicy foods or are not used to them, you should avoid them during these days.
Red meat: Prostaglandins produced by the body during menstruation cause the uterus to contract and shed the uterine lining, resulting in menstrual blood. However, high levels of prostaglandins can cause cramps. Red meat can be high in iron and prostaglandins, so it should be avoided during menstruation.
If you have severe pain that interferes with your daily activities, you should see a doctor. This could be a symptom of a more serious health problem.
Bao Bao (According to Healthline, Eating Well )
Source link
Comment (0)