When menstruation (MC) is approaching, a woman may experience mild to severe premenstrual syndrome (PMS), including irritability, mood swings, 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 typically appear 10 to 14 days before the period and end within 24 hours after it begins. The severity and timing of these symptoms vary from person to person.
In addition, women may also experience abnormal conditions 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 an exercise habit, consuming an appropriate diet based on different constitutions and conditions can also help make your period smooth every month!
Whether or not you are currently troubled by menstrual problems, nutritionist Xie Yifang proposes nine major dietary principles. After persisting for four to six 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 aggravating various discomforts of MC.
2. Eat more high-fiber foods. Foods like vegetables, fruits, whole grains, whole wheat bread, brown rice, and oats contain a lot of fiber, which can promote the excretion of estrogen, increase the magnesium content in the blood, and have the effect of regulating menstruation and calming the nerves.
3. Eat some foods rich in B vitamins between meals, such as walnuts, cashews, and dried beans.
4. Get enough protein. For lunch and dinner, eat more high-protein foods like meat, eggs, tofu, and soybeans to replenish the nutrients and minerals lost during the period. Eating at regular intervals and in fixed amounts can avoid fluctuations in blood sugar. This reduces discomforts such as a rapid heartbeat, dizziness, fatigue, and mood swings.
5. Avoid beverages containing caffeine. Drinks like coffee and tea can increase feelings of anxiety and restlessness; you can switch to barley tea or mint tea instead.
6. Avoid foods that are too hot, too cold, or have extreme temperature changes.
7. 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.
8. Women approaching menopause should consume more calcium-rich foods, such as milk and dried small fish.