Dos and don’ts of eating during menstruation
It is impossible to describe what a difficult and special feeling women get during menstruation. Some women go through this period without any symptoms, but others are involved with pain, heartache, headache and severe nausea during this period, which fortunately can be reduced some of these pains with proper diet.
Foods suitable for menstruation; Period foods
Apart from its many properties, salmon helps a person cope with muscle pains and contractions more easily. The omega-3 fatty acids found in fish contain antioxidants and have anti-inflammatory properties that can soothe the uterus and reduce pain and contractions. You can cook this salmon in any way. Salmon also contains high protein, vitamin B, which gives you a lot of energy.
If you suffer from irregular bowel movements or face problems such as diarrhea during menstruation and period, bananas can help you in this matter. The high amount of magnesium, potassium and fiber contains substances that have a relaxing effect on the intestines and also the person’s mood. Magnesium is also good for relaxing muscles, thus reducing pain.
During periods and menstruation, the body collects water in itself for fear that it will not get enough water, so consuming water during this period causes the body to release the water it has collected and inflammation decreases.
Foods rich in magnesium
To reduce inflammation during menstruation and periods, eat foods rich in magnesium such as beans, bananas, peanuts, etc.
All kinds of vitamins
Eat foods containing vitamins during menstruation or period. Vitamin E eliminates the symptoms of premenstrual syndrome. Vitamin B6 can help heal inflammation and improve mood. Vitamin C and zinc also promote the health of women’s ovaries and reproductive system.
Are you looking for an excuse to eat chocolate? If you have this excuse, try to consume this chocolate when it has healing properties because chocolate is one of the best for eliminating menstrual and period pain.
Of course, you should avoid sweet cocoa chocolates because they contain preservatives and artificial ingredients. Be sure to visit a store that sells organic food and buy unprocessed dark chocolate.
Broccoli and spinach
Do you suffer from fatigue during your period? If so, use broccoli. Broccoli can be grilled, boiled or fried. Broccoli sponges and smoothies are also available. Spinach and broccoli are high in fiber and iron, which compensate for iron deficiency due to menstrual bleeding.
In the moist health section and in the article about the properties of broccoli, we said that broccoli quickly strengthens your body and also reduces the feeling of bloating and irregular bowel movements. Of course, you should not overdo it because it causes excessive hydration of the body.
Oranges are very suitable for reducing menstrual symptoms because they contain vitamin D and calcium, which can eliminate anxiety and depression. Oranges are also high in fiber and can help with digestive problems, and they are also high in sugar and great for snacking.
Watermelon, fig and plum
The natural sugar in this fruit can compensate for the nutrients left in the body. These fruits contain vitamins that will undoubtedly prevent bloating, which is the basis of watermelon and helps to hydrate your body and reduce its pain to a great extent.
Both sweet and sour lemons contain citrate, which improves mood and makes you feel bloated, and is also rich in fiber and vitamins, plus it’s high in water and absorbs nutrients into your blood. If you feel tired and nauseous during your period, a glass of lemon juice or a lemon smoothie can refresh you, but consuming too much will increase heartache.
Enriched wholemeal bread
These breads are a good source of magnesium and contain vitamins B and E and also keep you full for a long time. Vitamin B plays an important role in the production of serotonin, a hormone that helps balance a person’s appetite.
The level of iron in women’s body decreases during periods, which causes dizziness, fatigue and pain, and green leafy vegetables will be very helpful during this period.
Ginger tea can also improve menstrual problems. Ginger has anti-inflammatory properties that reduce muscle pain.
Ginger also reduces nausea during menstruation and the first trimester of pregnancy. Using ginger is a cheap and safe method for this period. Of course, you should not overdo it. Consuming more than 4 grams of ginger per day causes heartburn and heartburn.
Chicken is another food containing protein and iron that you can add to your diet during this time, the protein in it is essential for a person’s health and keeps you full.
Turmeric has anti-inflammatory properties that have a great effect in reducing the severe symptoms of period and menstruation.
Flax seed oil
15 ml of flaxseed oil contains 7195 mg of omega-3 fatty acids and can also be taken as a supplement. This oil plays a role in reducing constipation and general menstrual symptoms.