Menstruation is something every woman has to go through, with about 80% of women experiencing premenstrual discomfort: abdominal pain, chest tightness, irritability, acne... For several days before "Aunt Flo" visits, a host of annoying symptoms gang up on you, how can you not be bothered?
Nutrition experts have found that premenstrual discomfort is related to a deficiency of certain nutrients. By supplementing with the corresponding vitamins, you can easily and happily get through this time.
Question 1: Mood Swings
Xiao Jie becomes unpredictable before her period, prone to crying, depression, and emotional changes that even she doesn't understand the cause of.
Lacking element: Vitamin B6. Studies have shown that women who consume enough vitamin B6 can maintain emotional stability before their period. This is because vitamin B6 helps synthesize mood-elevating neurotransmitters like dopamine. Another study found that when taken with magnesium supplements, vitamin B6 can also relieve premenstrual anxiety.
Recommended foods: Cauliflower, carrots, bananas
Question 2: Breast Discomfort
Zhang Lin notices her breasts become hard and painfully tender to the touch as her period approaches. This is actually one of the common symptoms of premenstrual syndrome (PMS).
Lacking element: Vitamin E. Women who consume vitamin E experience an 11% reduction in breast discomfort. This nutrient can reduce the production of prostaglandins, which are substances that trigger a series of premenstrual pains. Vitamin E can also relieve abdominal pain.
Recommended foods: Vegetable oils, spinach, grains
Question 3: Abdominal Pain
Ying starts to feel intermittent abdominal pain a week before her period, and this pain intensifies in the 2-3 days leading up to it.
Lacking element: Omega-3 fatty acids. Abdominal pain is the most common premenstrual problem. If women consume more omega-3 fatty acids in their daily diet, they can relieve 40% of the pain. Omega-3 fatty acids can reduce the secretion of a hormone in women that may intensify uterine contractions and cause abdominal pain. Omega-3 fatty acids can also relieve anxiety caused by PMS.
Recommended foods: Deep-sea fish, such as salmon, tuna
Question 4: Insomnia, Poor Sleep Quality
Jing has been suffering from insomnia a week before her period. Even when she falls asleep, she wakes up easily. Jing feels extremely tired and physically drained.
Lacking element: Tryptophan. Due to hormonal changes, about 60% of women have difficulty falling asleep in the week before their period. However, tryptophan can effectively improve sleep quality. The body uses tryptophan to produce a chemical called serotonin, which helps you fall asleep peacefully.
Recommended foods: Turkey, beef, pecans
Question 5: Acne
Chenchen can always tell exactly when her period is coming because before that, annoying pimples always appear punctually on her pretty face.
Lacking element: Zinc. Acne is one of the most frustrating things for women. A study showed that women without acne have significantly higher levels of zinc in their bodies than those with acne. Zinc can inhibit the growth of an enzyme that causes inflammation and infection. Additionally, zinc can reduce skin oil secretion, reducing the chance of infection. So, to get rid of those little pimples, supplement your zinc intake!
Recommended foods: Beef, pork, lamb, shrimp, pumpkin
Question 6: Craving Sweets
Qian always gains weight in the week before her period because she feels particularly hungry and has a strong craving for sweets during this time.
Lacking element: Calcium. Women who consume more calcium before their period report a 48% reduction in feelings of hunger. This is because increased estrogen secretion at this time prevents calcium from being dissolved into the blood. Due to calcium deficiency, women's emotions are also more likely to fluctuate, and women in a bad mood may overeat to vent their frustration. By consuming calcium-rich foods, you can relieve premenstrual hunger, while also alleviating premenstrual headaches and reducing body swelling. Next page, what foods to strictly avoid during your period
The menstrual period is a special time for women. Due to the unique physiological conditions during this time, certain foods should be avoided as they can easily cause physical harm. These foods mainly fall into three categories:
1. Cold/raw foods: These are the "cold-natured" foods in Traditional Chinese Medicine, such as: pears, bananas, water chestnuts, rock ear, moss, and earth ear. Most of these foods have the effects of clearing heat and detoxifying, nourishing yin and reducing fire. They are beneficial to the body when consumed normally, but during menstruation, it's best to avoid or eat less of them, as they can easily cause symptoms like dysmenorrhea and irregular menstruation.
2. Spicy foods: Such as cinnamon, Sichuan pepper, cloves, and black pepper. These foods are all seasonings. Normally, adding some chili to dishes can make them taste better. However, women during their period should not eat these spicy and irritating foods, as they can easily lead to dysmenorrhea and excessive menstrual bleeding.
3. Foods that affect sexual function: Water caltrop, wild rice stem, winter melon, kale, bracken, rabbit meat, black fungus, and hemp seed.