What should women eat during menstruation?
The menstrual period is an important stage in a woman’s menstrual cycle. A reasonable diet can help relieve symptoms, supplement nutrition and maintain good health. The following are detailed suggestions on diet during menstruation, compiled based on the hot topics and hot content on the Internet in the past 10 days.
1. Diet principles during menstrual period
1.Supplement iron and blood: Iron is lost more during menstruation, so you need to eat more iron-rich foods.
2.Relieve menstrual cramps: Choose warm foods and avoid cold and irritating foods.
3.Regulate emotions: Supplement vitamin B6 and magnesium to help stabilize mood.
4.Avoid edema: Reduce the intake of high-salt foods and eat more diuretic foods.
2. Recommended foods during menstrual period
| food category | Recommended food | Efficacy |
|---|---|---|
| iron supplement foods | Animal liver, red meat, spinach, black fungus | Prevent anemia and replenish lost iron |
| Warm food | Red dates, longan, ginger, brown sugar | Dispelling cold and warming the palace, relieving dysmenorrhea |
| Foods Rich in Omega-3 | Deep-sea fish, flax seeds, walnuts | Anti-inflammatory, relieve menstrual discomfort |
| High calcium foods | Milk, cheese, tofu, sesame seeds | Relieve muscle tension and mood swings |
| diuretic foods | Winter melon, cucumber, watermelon, mung bean | Reduce edema symptoms |
3. Foods to avoid during menstruation
| food category | specific food | adverse effects |
|---|---|---|
| Raw and cold food | Ice cream, cold drinks, sashimi | Aggravate dysmenorrhea and affect menstrual blood discharge |
| irritating food | Chili pepper, Sichuan peppercorns, mustard | Aggravate pelvic congestion and increase discomfort |
| High salt food | Pickled foods, fast food, snacks | Causes edema and breast tenderness |
| caffeinated drinks | Coffee, strong tea, cola | Increase anxiety and affect iron absorption |
| High sugar foods | Cakes, chocolates, desserts | Cause blood sugar fluctuations and aggravate mood swings |
4. Dietary recommendations for different stages of menstrual period
| menstrual phase | Dietary Focus | specific suggestions |
|---|---|---|
| 1-2 days before menstruation | Prevent dysmenorrhea | Drink more warm water and start supplementing with warm foods |
| Days 1-3 of menstruation | relieve discomfort | Focus on iron supplementation and appropriate protein supplementation |
| Menstrual period days 4-7 | Recovery and conditioning | Balanced nutrition, supplemented with vitamins and minerals |
| after menstruation | Supplement nutrition | Continue to supplement iron for 1 week to restore body reserves |
5. Recommended recipes for menstrual period
1.Red dates, wolfberry and longan tea: 5 red dates, 10g wolfberry, 10g longan meat, boiled in water instead of tea, can replenish blood and nourish the skin.
2.Brown sugar ginger tea: 20g brown sugar, 3 slices of ginger, boiled in water and drank, can relieve dysmenorrhea.
3.Spinach and Pork Liver Soup: Spinach 200g, pork liver 100g, the iron supplement effect is remarkable.
4.Black bean and red date porridge: 50g black beans, 10 red dates, 100g japonica rice, make porridge and eat to nourish the kidneys and blood.
6. Other matters needing attention
1. Maintain adequate drinking water, 1500-2000ml warm water every day.
2. Eat small and frequent meals to avoid overeating.
3. Combine with appropriate gentle exercise, such as walking and yoga.
4. Ensure adequate sleep and avoid staying up late.
Through scientific and reasonable dietary conditioning, women can help women successfully pass their menstrual period, reduce uncomfortable symptoms, and maintain good health. Everyone’s physique is different, and your diet plan can be adjusted appropriately according to your own situation.
check the details
check the details
en
