To alleviate menstrual pain symptoms, in addition to maintaining a regular lifestyle and developing exercise habits, consuming an appropriate diet based on different constitutions and conditions can also help your period be "smooth every month"!
When menstruation (MC) is about to begin, a woman's body and mind may experience varying degrees of "premenstrual syndrome (PMS)," including irritability, emotional instability, a tendency to conflict with others, breast or abdominal bloating, weight gain, general swelling, changes in appetite, mouth ulcers, acne, headaches, and more. These symptoms usually appear 10 to 14 days before menstruation and end within 24 hours after it starts. The severity and timing of these symptoms vary from person to person. Additionally, women may experience other abnormalities during their menstrual period, such as lower abdominal bloating and pain, lower back pain, abnormal flow, or an unpredictable cycle.
In fact, to alleviate these symptoms, in addition to maintaining a regular lifestyle and developing exercise habits, consuming an appropriate diet based on different constitutions and conditions can also help your period be "smooth every month"!
Regardless of whether you are currently troubled by menstrual issues, a nutritionist has proposed nine major dietary principles. After consistently following them for 4 to 6 weeks, all discomforts will gradually improve.
1. Do not intentionally eat sweets. Such as beverages, cakes, brown sugar, and candy. This prevents blood sugar instability and avoids aggravating the various discomforts of MC.
2. Eat more high-fiber foods. Foods like vegetables, fruits, whole grains, whole wheat bread, brown rice, and oats contain more fiber, which can promote the excretion of estrogen, increase magnesium levels in the blood, and have a regulating effect on menstruation and a calming effect on the nerves.
3. Between meals, eat some foods rich in B vitamins, such as walnuts, cashews, and dried beans.
4. Consume enough protein. For lunch and dinner, eat more high-protein foods like meat, eggs, tofu, and soybeans to supplement the nutrients and minerals lost during menstruation. Be sure to eat at regular intervals and in fixed amounts.
5. This can prevent blood sugar from spiking and crashing, reducing discomforts such as a rapid heartbeat, dizziness, fatigue, and emotional instability.
6. Avoid beverages containing caffeine. Drinks like coffee and tea can increase feelings of anxiety and unease; you can switch to barley tea or mint tea instead.
7. Avoid foods with extreme temperature variations, such as foods that are too hot or too cold.
8. Women with heavy menstrual bleeding should consume more high-fiber foods to replenish blood, such as spinach, jujubes, red vegetables (vegetables with red broth), and raisins.
9. Women approaching menopause should consume more calcium-rich foods, such as milk and dried small fish.