Nutrition experts have found that premenstrual discomfort is related to the lack of nutrients. By supplementing with the appropriate vitamins, you can easily and happily get through this time.
Question 1: Mood Swings
Xiao Jie becomes moody before her period every time, prone to crying and depression, and doesn't even understand why her emotions change so much. Deficient Element: Vitamin B6 Studies have shown that women who consume sufficient Vitamin B6 can maintain emotional stability before their period. This is because Vitamin B6 helps synthesize mood-elevating neurotransmitters like dopamine. Another study shows that when taken with magnesium supplements, Vitamin B6 can also relieve premenstrual anxiety. Recommended Foods: Cauliflower, Carrots, Bananas
Cauliflower Tomato
Question 2: Breast Discomfort
Zhang Lin finds 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). Deficient 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 Oil, Spinach, Grains
Spinach and Egg Soup
Question 3: Abdominal Pain
Intermittent abdominal pain can be felt a week before the period, and this pain becomes more severe in the 2-3 days leading up to it. Deficient 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 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
Tuna Oil and Vinegar Salad
Question 4: Insomnia, Poor Sleep Quality
Jing has started to have insomnia a week before her period. Even when she falls asleep, she wakes up easily. Jing feels extremely tired and physically drained. Deficient 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
Walnut and Red Rice Paste
Question 5: Acne
Chenchen can always accurately predict the arrival of her period because annoying pimples always appear on her pretty face right before it. Deficient Element: Zinc Pimples are one of the most frustrating things for women. A study has shown that women without acne have significantly higher levels of zinc in their bodies than women with acne. Zinc can inhibit the growth of an enzyme that causes inflammation and infection. In addition, zinc can reduce sebum 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
Tomato Braised Prawns
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. Deficient Element: Calcium Women who consume more calcium before their period report a 48% reduction in feelings of hunger. This is because increased estrogen secretion during this time hinders calcium from being dissolved into the blood. Due to calcium deficiency, women's emotions are more volatile, and those in a bad mood are more likely to overeat to relieve their unhappiness. By consuming calcium-rich foods, you can alleviate premenstrual hunger, relieve premenstrual headaches, and reduce body bloating. Next page, foods to strictly avoid during your period. The menstrual period is a special time for women. Due to the special physiological conditions during this time, certain foods should be avoided to prevent physical damage.
These foods mainly fall into three categories:
1. Raw and Cold Foods: These are the "cold-natured" foods in Traditional Chinese Medicine, such as: pears, bananas, water chestnuts, stone mushrooms, moss, and earth ears. Most of these foods have the effects of clearing heat, detoxifying, nourishing yin, and reducing fire. They are beneficial to the body when consumed normally, but 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. Normally, adding some chili to dishes can make them taste better. However, women during their period should not consume these spicy and irritating foods, as they can easily lead to dysmenorrhea, excessive menstrual flow, and other issues. 3. Foods that Affect Sexual Function: Water caltrop, wild rice stem, winter melon, kale, bracken, rabbit meat, black fungus, and cannabis seeds.