What should you eat during your auntie period? Scientific diet relieves discomfort
Women often experience uncomfortable symptoms such as abdominal pain, fatigue, and mood swings during menstruation. A proper diet can help relieve these symptoms, replenish lost nutrients, and make menstrual life easier. This article will combine the hot health topics on the Internet in the past 10 days to compile a scientific dietary guide for aunties.
1. Essential nutrients and food sources during menstruation
| Nutrients | effect | Recommended food |
|---|---|---|
| iron element | Replenish blood and form blood, prevent anemia | Animal liver, red meat, spinach, black fungus |
| Magnesium | Relieve muscle spasms and improve mood | Nuts, bananas, whole grains, dark green vegetables |
| Omega 3 | Anti-inflammatory, analgesic, hormone regulation | Salmon, flax seeds, walnuts, chia seeds |
| B vitamins | Stabilize mood and relieve fatigue | Eggs, lean meats, whole grains, beans |
2. Recommended meal combinations during menstruation
| Meals | Recommended recipes | Efficacy description |
|---|---|---|
| breakfast | Red dates, longan and millet porridge + boiled eggs + walnuts | Replenish qi and blood and provide lasting energy |
| Lunch | Tomato stewed beef + stir-fried spinach + multigrain rice | Supplement iron and protein to promote hematopoiesis |
| dinner | Steamed salmon + broccoli + purple sweet potato | Anti-inflammatory and analgesic, supplementing high-quality protein |
| Extra meal | Hot milk + banana/dark chocolate | Relieve anxiety and improve sleep quality |
3. Five dietary taboos during menstruation
1.Avoid raw and cold foods:Ice cream and cold drinks can aggravate uterine contractions and worsen menstrual cramps.
2.Limit caffeine intake:Coffee and strong tea may aggravate anxiety and breast tenderness. It is recommended that daily caffeine should not exceed 200mg.
3.Reduce high-salt foods:Preserved foods and processed foods can aggravate edema symptoms.
4.Be careful with spicy foods:Excessive amounts of chili pepper may stimulate pelvic congestion and worsen discomfort.
5.Stay away from alcohol:Affects liver metabolic function and interferes with hormone balance.
4. Recommendations for popular dietary therapies during menstruation
| Dietary therapy | Material | practice | effect |
|---|---|---|---|
| Ginger jujube brown sugar water | 3 slices of ginger, 5 red dates, appropriate amount of brown sugar | Boil the water and simmer for 15 minutes | Dispelling cold and warming the palace, relieving dysmenorrhea |
| Black bean and black rice porridge | 30g black beans, 50g black rice, 10g wolfberry | Soak in advance and cook until soft | Nourish the kidneys and blood, improve menstrual flow |
| rose tea | 5 dried roses, appropriate amount of honey | Brew in 80℃ hot water for 5 minutes | Soothe the liver and relieve depression, regulate mood |
5. Diet adjustments for special circumstances
1.People with severe menstrual cramps:You can add anti-inflammatory ingredients such as turmeric and cinnamon, and drink warm ginger tea or chamomile tea in moderation.
2.Those with excessive menstruation:Focus on supplementing high-iron foods, and take iron supplements under the guidance of a doctor when necessary.
3.People with menstrual diarrhea:Avoid crude fiber foods and choose easy-to-digest porridge, noodles, etc.
4.People with menstrual bloating:Increase foods with high potassium content (such as bananas, potatoes) and control salt intake.
A scientific and reasonable diet, coupled with appropriate exercise and good work and rest, can effectively relieve menstrual discomfort. It is recommended that female friends pay attention to their body's reactions before and after menstruation and establish a personalized diet plan. If symptoms continue to worsen, you should seek medical examination promptly.
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