What taboos do you have when visiting Auntie? Scientific dietary guidelines to help you spend your menstrual period comfortably
During a woman's menstrual period, her body is more sensitive, and a reasonable diet can effectively relieve uncomfortable symptoms. This article will combine the popular health topics on the Internet in the past 10 days, sort out dietary taboos and recommendations during menstruation, and help women scientifically regulate their bodies.
1. List of foods to avoid during menstruation
| food category | specific food | adverse effects |
|---|---|---|
| Raw and cold | Ice cream, cold drinks, sashimi | Aggravate dysmenorrhea and affect menstrual blood discharge |
| Spicy and exciting | Hot pot, chili, mustard | May cause increased or prolonged menstrual flow |
| High salt food | Pickled foods, fast food | Aggravate edema symptoms |
| caffeinated drinks | Coffee, strong tea, energy drinks | Increased anxiety and breast tenderness |
| Alcohol | Beer, liquor, red wine | Affect iron absorption and aggravate headaches |
2. Recommended food list during menstruation
| Nutrients | Recommended food | effect |
|---|---|---|
| iron | Liver, red meat, spinach | Supplement blood and nourish skin |
| Magnesium | Nuts, bananas, whole grains | Relieve menstrual anxiety |
| Vitamin B6 | salmon, chicken, potatoes | Regulate mood swings |
| Omega 3 fatty acids | Deep sea fish, flaxseed | Reduce inflammatory response |
| Warming and tonic | Brown sugar ginger tea, red dates | warm uterus |
3. Common misunderstandings about diet during menstruation
1.No fat at all: Appropriate amount of healthy fat is important for hormone balance. You can choose high-quality fat sources such as avocados and nuts.
2.Overfeeding: Excessive consumption of supplements may cause internal heat. It is recommended to take appropriate supplements according to your physical condition.
3.Ignore hydration: It is easy to become dehydrated during menstruation. It is recommended to drink 1.5-2 liters of warm water every day, and you can add a small amount of lemon or honey.
4. Diet tips during menstruation
1.Eat small meals often: Divide three meals into 5-6 times to help stabilize blood sugar and reduce bloating.
2.Pay attention to cooking methods: Give priority to mild cooking methods such as steaming, boiling, and stewing, and avoid frying and grilling.
3.Personalized adjustments: Everyone’s physique is different. It is recommended to observe your own reaction and adjust your diet plan.
4.Diet before and after menstruation: Start paying attention to diet 3 days before menstruation, and continue to supplement nutrition for 1-2 days after menstruation for better results.
5. Dietary suggestions for special circumstances
| symptom | dietary advice |
|---|---|
| Severe dysmenorrhea | Add warm ingredients such as ginger and cinnamon to avoid anything raw or cold |
| Excessive menstruation | Supplement iron and avoid blood-activating foods such as angelica and safflower |
| Menstrual diarrhea | Choose easily digestible foods such as millet porridge and avoid high-fiber foods |
| Mood swings | Increase tryptophan-rich foods such as bananas and milk |
Menstrual diet management needs to be combined with personal constitution and specific symptoms. It is recommended to develop a personalized plan under the guidance of a doctor or nutritionist. Remember, menstruation is a special period when the body repairs itself. A reasonable diet can make this special period more comfortable.
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