During the menstruation you can experience exhaustion and other symptoms like abdominal pain, headache, nausea, bloating, diarrhea and mood swings. Including certain foods in your diet and eliminating others can help you feel better.
Foods with iron
Eat foods rich in iron since levels drop as a person loses blood. Loss of iron can lead to anemia to people with very abundant periods.
Animal iron (heme) is absorbed more easily, without consuming iron from plant sources (non-heme) combined with foods that provide vitamin C to facilitate its absorption. Not only red meat contains iron, it also:
- Beans and lentils
- Walnuts and raisins
- Cereals for breakfast and breads fortified with iron
Foods with magnesium
A study found that the Magnesium reduces the severity of PMS symptoms. While people with magnesium deficiencies were more likely to have severe PMS symptoms.
- Legumes, nuts, seeds, whole grains and green leafy vegetables (like spinach).
- Fortified breakfast cereals and other fortified foods.
- Milk, yogurt, and other dairy products.
Being well hydrated can reduce your chances of dehydration headaches, a common symptom of menstruation.
Drink more water decreases fluid retention and swelling.
Fruits rich in water
Fruits rich in water, such as watermelon and cucumber, hydrate. While the sweet fruits How the banana can help you reduce sugar cravings And so you avoid refined sugars, which can worsen your discomfort.
A study reveals that eat more fruits and vegetables and less meat corresponded to less cramps and less menstrual pain.
He peppermint tea can relieve symptoms PMS like menstrual cramps, nausea, and diarrhea.
Omega-3 fatty acids
Fatty acids Omega-3s can reduce inflammation in the body and help fight menstrual pain. The best sources of omega-3s are:
- Fatty fish: salmon, mackerel, tuna, herring and sardines
- Nuts and seeds: such as flaxseed, chia seeds, and walnuts.
What foods to avoid?
Foods rich in sodium
Decreasing sodium intake can help reduce swelling related to period and weight gain. The World Health Organization (WHO) recommends that adults consume less than 2 grams of sodium per day. Foods rich in sodium:
- Breads and Rolls
- Sausages and Sausages
- Burritos and Tacos
Alcohol can dehydrate you, worsen your headaches and cause bloating. It can also cause digestive problems, such as diarrhea and nausea.
During menstruation the body produces prostaglandins. These compounds help your uterus to contract and remove the uterine lining and come menstrual flow. High levels of prostaglandins cause cramps.
Red meat is high in prostaglandins and therefore it is better to avoid it during menstruation.
Foods rich in added sugar
Avoid loading your drinks with sugar and consuming foods with a large amount of added sugar such as soft drinks, juices, breads and other processed foods.
You quickly raise blood sugar and then decrease You may feel more tired, in a bad mood, sad or anxious.
Reduce coffee intake
A high consumption of caffeine can provoke you headaches, water retention and swelling. But if you are used to drinking coffee, caffeine withdrawal can also cause headaches.
If you tend to have diarrhea during your period, reducing your coffee consumption could prevent this from happening.
Consult your doctor if the bleeding lasts more than 7 days or you have severe pain that does not go away with pain relievers over the counter.