6 Essential Diet Tips for Women During Menstruation (Photo Gallery)
Nutrition experts have found that premenstrual discomfort is related to the lack 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 moody before every period, prone to crying and depression, and doesn't even understand why her emotions change so much.
Lacking Element: Vitamin B6. Research has 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 indicates that when taken with magnesium supplements, Vitamin B6 can also alleviate 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 lower 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 issue. 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 that may intensify uterine contractions and cause abdominal pain. They can also alleviate anxiety caused by PMS.
Recommended Foods: Deep-sea fish, such as salmon, tuna
Question 4: Insomnia and Poor Sleep Quality
Jing starts to experience insomnia a week before her period. Even if she falls asleep, she wakes up easily. Jing feels exhausted 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
Chen Chen can always predict the arrival of her period accurately because annoying pimples always appear on her beautiful face right before it.
Lacking Element: Zinc. Acne is one of the most frustrating things for women. A study has shown that women who don't get pimples have significantly higher levels of zinc in their bodies than those who do. Zinc can inhibit the growth of an enzyme that causes inflammation and infection. Additionally, zinc can reduce sebum secretion, lowering 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 Sweet Foods
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 hinders calcium from being dissolved into the blood. Due to calcium deficiency, women's emotions are more prone to fluctuations. 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: Foods to 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 to prevent potential harm to the body.
These foods mainly fall into three categories:
1. Cold and Raw Foods: These are the "cold-natured" foods in Traditional Chinese Medicine, such as: pears, bananas, water chestnuts, rock ear, moss, and earth ear. These foods mostly have the effects of clearing heat and detoxifying, nourishing yin and reducing fire. While they are beneficial to the body when consumed normally, they should be avoided or eaten sparingly during menstruation, as they can easily cause symptoms like dysmenorrhea and irregular periods.
2. Spicy Foods: Such as cinnamon, Sichuan pepper, cloves, and black pepper. These foods are condiments. While adding some chili to dishes can enhance their flavor, women during their period should not consume 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.