The nutritional needs of women change throughout the menstrual cycle, and hormonal fluctuations are not the only reason for this. We also lose essential minerals and vitamins because of bleeding. In order to compensate for these imbalances, specialists recommend a balanced diet in accordance with this period of the cycle. Some products can help you maintain a healthy level of nutrients and combat symptoms such as cramps, swelling, headaches, nausea and fatigue.
At Happy Worthy Life, we decided to focus on the foods you should eat or, on the contrary, avoid during your periods to stay in top form.
Foods to eat during the menses –
Iron is the mineral that you lose the most during the menses. Broccoli will help you make up for the deficit. In addition to iron, this vegetable is rich in fiber, magnesium and potassium, which will help reduce bloating, regulate digestion and relax muscles if you suffer from cramps.
Bananas could be a good choice for a snack during your period. These fruits are full of potassium, magnesium and fiber. They will help you manage irregular stools, diarrhea and uncontrollable cravings for snacking.
3. Dark chocolate
If you need an excuse to eat more chocolate, here is a good one. Dark chocolate contains many healthy minerals such as iron, magnesium, antioxidants and flavanols. These can promote circulation and relax the blood vessels. Not to mention the magic of chocolate to cheer up!
Salmon should be part of any diet that is considered healthy because it contains healthy omega-3 fatty acids and is an excellent source of protein. Eat salmon during your periods to reduce inflammation, relieve cramps and regulate the menstrual cycle.
Ginger is a great ally to control inflammation, but it will also help you reduce the pain of the period. Add fresh ginger to your tea if you suffer from abdominal discomfort.
6. Oranges and lemons
Eat more fruits to increase your vitamin intake and reduce your cravings for sugar during the menstrual period. Citrus fruits are particularly interesting. In addition to vitamins, they contain a lot of fiber and water, which keeps your body hydrated and your digestion on the right path. In addition, these fruits are effective in relieving nausea and other discomforts related to menstruation. They can also reduce your menstrual flow if it tends to be plentiful.
Foods to avoid during menstruation
You should avoid dairy products if you often feel cramps and abdominal pain. Milk contains lactose, a special type of sugar that some people have trouble digesting. In addition, lactose can cause bloating, stomach pain and nausea, symptoms that you may already have because of your periods.
Your favorite snacks can cheer you up, but they also contribute to bloating, feeling gas, and inflammation due to the amount of refined sugar they contain. Your body already has enough trouble managing the loss of blood and essential minerals. So if you want to nibble, avoid artificial sugar and opt for the natural sugar found in fruits.
Studies show that caffeine consumption during menstruation can actually prolong its duration and even, in some cases, cause amenorrhea, ie the absence of menstruation. In addition, caffeine aggravates premenstrual syndrome. If you tend to suffer, avoid drinking coffee before and after your period.
4. Spicy foods
Eating spicy foods can put extra stress on your stomach. However, if you make the right choices, some spices could be useful for your body during this complicated time. For example, fresh pepper is known for its anti-inflammatory effects and saffron heals a weakened digestive system.