What should you eat during menstruation?
During menstruation, a woman's body goes through a series of changes, including fluctuations in hormone levels, energy consumption, and emotional ups and downs. A proper diet can help relieve symptoms, supplement nutrition, and improve overall comfort. The following are menstrual diet suggestions compiled based on hot topics and hot content on the Internet in the past 10 days.
1. The importance of diet during menstruation
During menstruation, women lose more iron, calcium, magnesium and other minerals in their bodies, and are prone to fatigue, depression and other problems. A scientific diet can not only supplement nutrition, but also relieve menstrual cramps and regulate emotions. Here are the core principles of menstrual diet:
| Nutrients | function | Recommended food |
|---|---|---|
| iron | Replenish blood and prevent anemia | Red meat, liver, spinach |
| Calcium | Relieve menstrual cramps and stabilize mood | Milk, soy products, sesame seeds |
| magnesium | Relax muscles and reduce anxiety | Nuts, bananas, whole grains |
| Vitamin B6 | Regulate hormones and improve mood | chicken, fish, potatoes |
2. Recommended food list during menstruation
According to recent hot health topics, the following foods are widely recommended as the best choices for menstrual diet:
| food category | specific food | Efficacy |
|---|---|---|
| Warming and tonic | Red dates, longan, brown sugar and ginger tea | Replenish blood and warm the uterus, relieve dysmenorrhea |
| High protein | Eggs, fish, lean meat | Replenish energy and repair tissues |
| Rich in dietary fiber | Oats, brown rice, vegetables | Promote digestion and prevent constipation |
| Rich in Omega-3 | salmon, flax seeds, walnuts | Anti-inflammatory, relieves menstrual discomfort |
3. Foods to avoid during menstruation
The body is sensitive during menstruation, and certain foods may aggravate the discomfort. Here are the foods to avoid that have been discussed a lot recently:
| food category | specific food | potential impact |
|---|---|---|
| Raw and cold food | Ice drinks, sashimi, cold fruits | Aggravate dysmenorrhea and lead to irregular menstrual blood |
| High salt food | Pickled foods, processed foods | Cause edema and increase discomfort |
| irritating food | coffee, alcohol, spicy food | Aggravate mood swings and affect sleep |
4. Recommended recipes for menstruation
Combined with recent sharings from popular health bloggers, the following is a three-meal recipe suitable for menstruation:
| Meals | Recommended recipes | Efficacy description |
|---|---|---|
| breakfast | Red dates and longan porridge + boiled eggs | Replenishes blood, warms the stomach, and provides protein |
| lunch | Spinach and Pork Liver Soup + Brown Rice | Supplement iron and blood, promote digestion |
| dinner | Steamed salmon + broccoli | Supplements Omega-3, anti-inflammatory |
| Extra meal | Hot milk + nuts | Calcium supplementation relaxes and relieves anxiety |
5. Other matters needing attention
1.Drink more warm water: Recent health topics have emphasized that warm water can help promote blood circulation and relieve menstrual cramps.
2.Moderate exercise: Mild exercise such as yoga can help relax the body and mind, but strenuous exercise should be avoided.
3.ensure sleep: Lack of sleep will aggravate menstrual discomfort. It is recommended to sleep 7-8 hours a day.
With proper diet and lifestyle adjustments, women can get through their menstrual periods more easily. If the symptoms of menstrual discomfort are severe, it is recommended to seek medical consultation in time.
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