When Menstruation (MC) is approaching, a woman's body and mind may experience varying degrees of "premenstrual syndrome," 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 the period and end within 24 hours after it begins. The severity and timing of symptoms vary from person to person. In addition, women may also experience abnormal situations during their menstrual period, such as lower abdominal bloating and pain, lower back pain, abnormal flow, or an irregular cycle.
In fact, to alleviate these symptoms, in addition to maintaining a normal lifestyle and developing an exercise habit, consuming an appropriate diet based on your specific constitution and condition can also help you have a smoother period every month!
Whether you are currently troubled by menstrual problems, a nutritionist has proposed nine major dietary principles. After persisting for 4 to 6 weeks, all discomforts will gradually improve.
1. Do not intentionally eat sweets. Such as beverages, cakes, brown sugar, and candy. Prevent blood sugar instability and avoid worsening various menstrual discomforts.
2. Eat more high-fiber foods. Foods like vegetables, fruits, whole grains, whole wheat bread, brown rice, oats, etc., contain a lot of fiber, which can promote the excretion of estrogen, increase magnesium levels in the blood, and have the effect of regulating menstruation and calming the nerves.
3. Eat some foods rich in B vitamins, such as walnuts, cashews, and dried beans, between meals.
4. Consume enough protein. Eat more high-protein foods for lunch and dinner, such as meat, eggs, tofu, and soybeans, to supplement the nutrients and minerals lost during the period. Be regular with your meals.
5. This can prevent blood sugar from spiking and dropping, reducing discomforts like a rapid heartbeat, dizziness, fatigue, and emotional instability.
6. Avoid caffeinated beverages. Drinks like coffee and tea can increase feelings of anxiety and unease; you can switch to barley tea or mint tea.
7. Avoid foods with extreme temperatures, such as very hot or very cold foods.
8. Women with heavy menstrual bleeding should consume more high-fiber foods to nourish the blood, such as spinach, dried 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.