During menstruation, women experience a lot of stress due to constant mood swings. To reduce stress to a minimum, make changes to your diet – some products during menstruation are useful, others – are harmful. Proper nutrition will help you to be in a good mood during these difficult days. Councils on how to eat specifically to alleviate women’s problems – in our article.
Useful products during menstruation
Beans, peas, lentils and other legumes contain a lot of fiber that absorbs water. Thanks to fiber, your bowel movements will contain more moisture, which in turn releases the body from its surpluses and normalizes digestion, reducing the risk of both constipation and diarrhea. Legumes are also an excellent source of B group vitamins, which prevent spasms and fatigue during menstruation. If you are worried that because of pea with beans, the formation of gas increases, then start eating legumes in small portions, gradually increasing them – then you reduce the risk to a minimum.
Vegetables and greens
Vegetables are rich in calcium, potassium and magnesium – useful elements that prevent and relieve spasms and colic. In addition, they act soothingly on the nervous system and reduce irritability. Green vegetables and actually green contain vitamin K, which increases blood coagulability. This vitamin helps prevent too much bleeding.
Omega-3 fatty acids
Similar to hormones substances that participate in contraction of muscles and at the same time cause pain during menstruation, are called prostaglandins. The pain caused by them can be mitigated by using omega-3 fatty acids. These acids are found in salmon, in nuts and in flax seeds. A study published in 1995 in the European Journal of Clinical Nutrition showed that women who eat more foods with omega-3 fatty acids than with other fats are less likely to have menstrual pain.
Employees of the American Center for Human Nutrition in Grand Forks (North Dakota) found that in young women who use manganese in small quantities, the menstrual flow increased up to 50 percent. This means that those who suffer from pain during menstruation, should consume more manganese. It is found in many fruits, but most of all in pineapple. In this case, there is a lot of bromelain in pineapple, which is believed to help muscles relax and thereby relieve pain.
Tea is another source of manganese, but during the menstruation it is necessary to avoid tea containing caffeine, since it can only worsen the state of health. Ginger tea will help to get rid of nausea and bloating, and infusion of chamomile will help ease muscle spasms and relieve tension, which leads to irritability and depressed state.
Excess water in the body can lead to pain in the abdomen. Strangely enough, it is possible to fight this by drinking more water. If you drink too little, then the body will make up for lack of water, detaining fluid in the body – and this leads to excess and unpleasant sensations.
British doctors found that eating small portions of carbohydrate every three hours and an hour before sleep relieve premenstrual syndrome 70 percent of women. In addition, wholemeal products are an excellent source of manganese, which relieves muscle tension, as well as B vitamins and vitamin E, which help relieve fatigue and overcome depression.
Yogurt contains live cultures and bacteria that promote healthy digestion. In addition, it is an excellent source of calcium, and to alleviate menstrual pain, women are recommended to use a double rate of calcium – not 600, but 1300 mg per day. True, like meat, dairy products contain arachidonic acid, which contributes to the production of prostaglandins and, consequently, spasms and pain. So during menstruation, you can choose another source of calcium, for example, broccoli, Savoy cabbage, canned salmon, juices and cereal.
Products that should be avoided during menstruation
During menstruation, avoid products containing caffeine: coffee, tea, chocolate, carbonated drinks. Caffeine narrows the blood vessels and dehydrates the body, which can lead to headaches and unnecessary feelings, especially unpleasant in critical days.
Reduce the intake of sodium – this will help maintain a balance of fluid in the body. It is best during the period of menstruation to refuse canned foods, semi-finished products (eg frozen meat), cheese, soy and other foods that contain more than 200 mg sodium in one portion.
Products that contain a lot of fat (oil, meat, fried foods, dairy products – except skimmed), increase the level of estrogen. This applies to both animals and vegetable fats. To maintain a stable level of estrogen is necessary to ensure that changes in the uterus are not too harsh and do not cause pain.
Refined sugar increases the level of sugar in the blood, and as a result, you feel drowsy and in a bad mood. Avoid sweets during menstruation, give up cakes, sweets, cereal for breakfast and wheat flour, so that your body can process processed sugar faster. Try to eat more often in small portions, and not to arrange three large meals of high-grade food from three dishes – this will allow you to keep the blood glucose level throughout the day.