What foods should and shouldn't be eaten during "months"?

While some people have barely any symptoms during their period, others struggle to get out of bed due to cramps, headaches, pain and nausea. Beauty & Style 365 will tell you a few nutrient-rich foods on these sensitive “months” days. Besides, there are also some foods that you should limit to eat so that the menstrual days pass comfortably.

Signs of “coming of month”

Each person has different uncomfortable symptoms during menstruation. Because the hormones in the body change throughout the cycle, and this can cause a host of physical and emotional changes. Premenstrual syndrome (PMS) refers to a group of symptoms that often occur before menstruation, including:

• Cramp
• Headache
• Nausea
• Tightness in the chest
• Oily skin, acne
• Tired often
• Flatulence
• Abnormal mood swings
• Become irritable
• Digestive problems such as constipation, diarrhea or bloating

Even premenstrual syndrome (PMS) can affect other health conditions such as depression, severe insomnia, chronic fatigue, etc. This greatly affects the quality of work and relationships. your social relations. In these cases, the severity of your PMS will significantly interfere with your daily life. In addition to gentle sports training methods, getting enough sleep, keeping yourself a positive and comfortable spirit, here are some very useful foods to prepare for your upcoming period.

Foods to eat during menstruation

During your period, you are simultaneously losing blood and experiencing some rapid hormonal changes. Choosing foods that are rich in nutrients such as vitamins, minerals, water, protein, iron and fiber will determine whether your period is light or not.

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Drinking plenty of water is a prerequisite for health and especially during menstruation. Drinking enough water can reduce your risk of headaches caused by dehydration and keep you from feeling uncomfortable bloating, a common symptom of your period.

Fruit

Natural sugars found in fruit can satisfy cravings for certain foods made with refined sugar. In addition, these fruits are rich in vitamins that can help reduce bloating. Watermelon is also high in water content and can retain water in the body, helping to reduce swelling and bloating.

Green vegetables

Decreased menstrual iron levels are common, especially if the menstrual flow is heavy. This can lead to fatigue, body aches and dizziness. Green leafy vegetables like kale and spinach can boost your iron levels.

Ginger

A cup of warm ginger tea can improve a number of menstrual symptoms including anti-inflammatory, can soothe sore muscles. Besides, ginger can also reduce the feeling of nausea. However, do not consume too much ginger because consuming more than 4 grams in a day can cause heartburn and abdominal pain.

Chicken

Chicken is an iron and protein rich food that you can add to your diet. Protein intake is essential for your general health, and it can help keep you full for longer, curbing cravings during your period.

Salmon

Salmon is known to be a rich source of Omega-3 fatty acids. One serving of salmon contains about 200 calories, is low in saturated fat, high in good protein and is also one of the richest sources of vitamin B12, potassium, iron and vitamin D. With its antioxidant and anti-inflammatory properties, uterine relaxants and anti-cramp properties, consider making a meal of grilled salmon to provide a dose of high-quality protein and plenty of B vitamins for the coming period. month”.

Black chocolate

As a delicious and healthy snack, dark chocolate is rich in iron and magnesium. Eating chocolate releases endorphins and serotonin, which help regulate your mood and balance nervous factors, encouraging relaxation from deep within. However. You will have cravings after your body has a positive response to dark chocolate. Therefore, you should eat a chocolate bar with a portion of sliced fruit to not lead to weight gain.

Nuts

Most almonds, walnuts, hazelnuts, macadamia nuts… are rich in omega-3 fatty acids and they are a great source of protein. Not only that, they also contain magnesium and various good vitamins. If you don’t want to try nuts, try hazelnut butter or nut milk, or add these ingredients to smoothies.

Quinoa

Quinoa is rich in nutrients like iron, protein and magnesium. It’s also gluten-free, so it’s a great food for people with celiac disease. Additionally, it has a low glycemic index, which means you can feel full and have energy for a long time after eating.

Lentils and beans

Lentils and beans are rich in protein, so they are good meat substitutes for vegetarians. They are also rich in iron, which makes them a great addition to your diet if your iron levels are low.

Yogurt

Many people get a yeast infection during or after their period. If you are prone to fungal infections, probiotic-rich foods like yogurt can feed the good bacteria in your vagina and may help you fight infections. In addition, yogurt is also rich in magnesium and other essential nutrients, like calcium.

Kombucha tea

Kombucha is a fermented tea that has been used for thousands of years. Kombucha teas not only have the same health benefits as regular teas because they are also rich in beneficial probiotics and contain large amounts of antioxidants, which can kill harmful bacteria and work against certain types of bacteria. sick. As such, yogurt isn’t the only probiotic-rich food that has anti-yeast benefits. If you’re avoiding dairy, kombucha tea is a great fermented food that’s more widely available than ever.

Foods to avoid when “months”

While all foods are acceptable in moderation, you may want to avoid certain foods that worsen your menstrual symptoms.

Salt

Eating a lot of salt will cause the body to retain water, which can lead to bloating. To reduce bloating, you should limit the amount of salt in your diet and avoid canned foods that are high in sodium.

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You can eat sugar in moderation, but eating too much can spike your energy, leading to a breakdown. This can make your mood worse. If you tend to feel erratic, depressed or anxious during your period, monitoring your sugar intake can help regulate your mood.

The coffee

Caffeine can cause water retention and bloating. In addition, it can also aggravate headaches. However, caffeine withdrawal can also cause headaches, so don’t cut out coffee altogether if you drink a few cups a day. Besides, coffee can also cause digestive problems. If you have diarrhea during your period, you should reduce the amount of coffee you drink to prevent this from happening again and again.

Alcohol

Heavy drinking during your period can have a number of negative effects on your body, possibly even worsening menstrual symptoms. For example, alcohol can dehydrate you, which can aggravate headaches and cause bloating. It can also lead to digestive problems, such as diarrhea and nausea.

Spicy food

Spicy foods will heat up and upset their stomachs leading to diarrhea, stomach pain and even nausea. If your stomach has a hard time tolerating spicy foods or if you’re not used to them, it’s best to avoid spicy foods during your “months.”

Red meat

During your period, your body produces prostaglandins. These compounds help the uterus contract and get rid of the uterine lining, leading to your period. However, high levels of prostaglandins cause cramps. Meanwhile, red meat contains a lot of iron but also contains many prostaglandins.