Having a feeling of fatigue, irritability, and inflammation without any reason can only be a sign of one thing. You have reached that exhausting time of the month when you just want to die!. But before you ask for that (or before you ease the pain of this period with a bag of chips). We would like to introduce you some foods suitable for women that will make the pain bearable for you. Of course, there are foods that you should not eat, that’s why we introduced them.
1- Eat complex carbohydrates. Fruits like dates fruit, vegetables and whole foods are always your friends, especially during menstruation. The sugar in fruits can control the craving for sweet foods during this period. During this period, try to add foods such as apricots, oranges, plums, pears, cucumbers, corn and carrots to your diet.
2- Don’t drink caffeine. Stopping caffeine consumption can help reduce inflammation and calm an irritable stomach. Caffeine can increase stomach acid. This is not at all suitable for an already irritable stomach.
3- Eat foods rich in calcium. Women need 1200 mg of calcium daily. Some healthy sources of calcium include cabbage, broccoli, yogurt, and milk.
4- Don’t eat too much salt. Although salt is necessary for health, if you overdo it, inflammation and water accumulation in the body will increase. The daily diet should contain 2300 mg or one teaspoon of salt. The best way to control salt intake is to avoid fast foods and processed foods. Most of these foods contain about two to four times more salt than your daily requirement. 5- Eat dark chocolate Do you like chocolate? no problem.
During menstruation, a daily piece of dark chocolate (with cocoa content of 60% or more) can help reduce food cravings. In addition, dark chocolate has useful antioxidants that help boost serotonin. Serotonin improves mood.
6- Don’t ignore water. This may seem counterintuitive, but drinking more water helps the body release the water it has retained, thus reducing inflammation. The body collects water in fear of not getting enough water. So if you give it what it wants, the body will release the water it has collected.
7- Eat magnesium-rich foods Magnesium-rich foods such as beans, bananas, peanuts, and potato skins can reduce inflammation during menstruation.
8- Don’t forget vitamins. It is very important to add foods containing vitamins to your diet, especially during menstruation. Vitamin E can help relieve PMS symptoms. Vitamin E can be found in hemp and egg yolks. Vitamin B6 can help heal inflammation and improve mood. Find B6 in potatoes, bananas, and whole grains. Finally, vitamin C and zinc help the health of women’s ovaries and reproductive system. Vitamin C can be found in grapefruit, lemons and all citrus fruits. You can also find zinc in pumpkin and pumpkin seeds.
9- Eat some of the foods you like. Before jumping out of your seat and going for cheese and pasta dishes, let me explain: in this period, the only thing that can relax many women is these snacks and foods. It is high in calories. So we must be careful not to overeat, but at the same time we should not deprive ourselves. Eating lean protein and fiber can help stabilize blood sugar, thereby preventing overeating.