When menstruation (MC) is approaching, a woman's body and mind may experience Premenstrual Syndrome (PMS), which can range from mild to severe. This includes 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 symptoms vary from person to person.
In addition, women may experience other issues during their menstrual period, such as lower abdominal bloating and pain, lower back pain, abnormal flow, or irregular cycles. In fact, to alleviate these symptoms, in addition to maintaining a normal 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 has proposed nine major dietary principles. After persisting for four to six weeks, all discomfort will gradually improve.
1. Do not intentionally eat sweets. Such as beverages, cakes, brown sugar, and candy. This prevents blood sugar instability and avoids worsening the various discomforts of MC.
2. Eat more high-fiber foods. Foods like vegetables, fruits, whole grains, whole wheat bread, brown rice, and oats are rich in fiber, which can promote the excretion of estrogen, increase magnesium levels in the blood, and have a regulatory 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. Eat more high-protein foods for lunch and dinner, such as meat, eggs, tofu, and soybeans, to replenish the nutrients and minerals lost during the period. Eat at regular intervals and in fixed amounts.
5. This can prevent blood sugar from spiking and dropping, thereby reducing discomforts such as a rapid heartbeat, dizziness, fatigue, and mood swings.
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 instead.
7. Avoid foods that are too hot, too cold, or have extreme temperature changes.
8. Women with heavy 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.