If you have a heavy menstrual period, it is better to pay more attention to your nutrition during this period. Eating certain foods can help reduce period symptoms. About 90% of women during their periods usually experience the following symptoms:
Foods that are recommended to include in your diet during menstruation include:
Fruits and vegetables
While fruits like Kurma Medjool and vegetables are rich in nutrients and fiber, it is important to consume them during menstruation. People who consume more fruits and vegetables during this period have less physical pain and have an easier menstrual period.
Omega 3 fatty acids
Omega-3 fatty acids will help relax the uterus and reduce muscle pain during this period. Omega-3 fatty acids are found in the following foods:
Flax seed oil
Menstruation causes loss of blood and eventually iron in the body. People who have anemia usually go through heavy periods. Therefore, they should consume foods rich in iron so that they can compensate for the blood lost during menstruation. To supply your body with iron, it is better to consume the following foods during your period.
Menstrual bleeding is one of the problems that many women face. Light menstrual bleeding indicates that your body is not working properly. This could be a sign of problems with hormone levels or other medical problems. If you have a question, what increases menstrual blood? To increase menstrual blood, it is better to eat the following foods:
Aloe vera drink
Drinking water can also help reduce period symptoms during this time. So it is better to drink more water during this time. You can even add some cinnamon or a few drops of lemon to the water to make it enjoyable to drink.
The effect of nutrition on menstruation, the types of nutrition on menstruation and the methods of relieving period pain with nutrition
Is the type of nutrition important during menstruation? These are the questions of many women who always ask doctors, and nutrition during menstruation has become one of their most important concerns.
The truth is, there are no rules for how bad you feel during your period. Some women experience this period without any symptoms, but some of them struggle with all kinds of pains, severe nausea and many other symptoms. You can reduce these painful symptoms by eating properly during menstruation. The foods you eat during menstruation have a great effect on reducing back pain and make you feel less bloated and swollen and help you during this period as well, your life as during menstruation.
In this article, we try to point out many nutritional issues during menstruation and answer questions such as “what to eat during menstruation”.
What to do to relieve premenstrual symptoms?
Some studies show that choosing certain foods may aggravate period symptoms. The American Chamber of Women’s Health (OWH) stated in a report that about 90% of people have experienced menstrual symptoms. These symptoms include the following:
The following foods may reduce the symptoms of period pain:
All kinds of fruits and vegetables
This food group, while rich in nutrients and fiber and included in everyone’s diet, may have positive effects in reducing pain symptoms and other things as nutrition during menstruation and period.
In studies conducted in 2018 with the participation of university students in Spain, they announced that a vegetarian diet, as well as consuming more fruits and vegetables, caused less cramps and reduced menstrual pain.
Note: Although this result was reported on the reduction and improvement of menstrual symptoms, detailed studies on the reduction of these effects in people with uterine problems including endometriosis have not been done yet.
Dates are proved to generate heat in our body. Eat dates fruit regularly in a well-measured quantity to have a better menstruation experience.
Drink enough water
Simple and always available! The best nutrition during menstruation is drinking enough water, which greatly contributes to physical health and reducing menstrual symptoms. The most important effect of drinking water is reducing the possibility of headaches caused by dehydration.
The US Dietary Guidelines for 2015-2020 did not recommend daily water intake, while the British National Health Service (NHS) recommended 6-8 glasses a day.
Apart from the fact that fish is one of the healthiest foods, it helps a lot in reducing your pain. The rich omega-3 found in fish, generally known for its antioxidant and anti-inflammatory properties, will reduce your uterine pain and provide back pain relief. In addition to being rich in high-quality protein, fish is rich in vitamin B, which makes you get more energy from your food.
If you suffer from irregular bowel movements and diarrhea during menstruation, bananas will solve your problems and are one of the important pillars of nutrition during menstruation. Bananas are rich in magnesium, potassium, and fiber, which help with irregular bowel movements and will also have a positive effect on your relaxation. Magnesium also helps a lot in relieving muscle and back pain.
Eating dark chocolate
Looking for an excuse to eat more chocolate? When you are on your period, it is the best time to treat yourself with chocolate. Chocolate is the best food available during menstruation.
In any case, do not use processed chocolates, because chocolates that use artificial sugar are not very beneficial for your health.
Eating watermelon, figs and plums
Eating watermelon during menstruation
The water in watermelon provides the water your body needs.
The natural sugar of these fruits easily compensates for the sugar you lost during menstruation. These fruits are also rich in vitamins that help with menstrual bloating. Because watermelon is made of a lot of water, it helps your body to retain water and also reduces bloating and abdominal pain.
Eating lemon during menstruation
Lemon helps reduce bloating and control your mood swings during menstruation. Lemons contain a lot of water and nutrients that are absorbed into your blood very quickly. If you feel weak, lethargic and nauseous during menstruation, a glass of sweet or sour lemon juice or a mix of herbs will help you a lot. But don’t drink too much juice because it causes stomach disorders.
Eating eggs during menstruation
Eggs are among the healthiest foods. Egg contains a certain amount of iron, fats soluble in vitamins, fatty acids and essential protein, which are necessary to consume during the menstrual cycle. Of course, do not boil the egg too much because it will cause stomach irritation and stomach pain. You should eat eggs every day to reduce menstrual symptoms, but don’t boil it too much because it will cause bloating.
Taking iron tablets during periods
Nearly 50% of women in the world suffer from anemia due to menstrual bleeding. The recommendation of most doctors is to take one iron pill daily during your menstrual cycle. Of course, if you have thalassemia, you should consult your doctor and follow a special diet for nutrition during menstruation.
It is impossible to describe what a difficult and special feeling women get during menstruation. Some women go through this period without any symptoms, but others are involved with pain, heartache, headache and severe nausea during this period, which fortunately can be reduced some of these pains with proper diet.
Apart from its many properties, salmon helps a person cope with muscle pains and contractions more easily. The omega-3 fatty acids found in fish contain antioxidants and have anti-inflammatory properties that can soothe the uterus and reduce pain and contractions. You can cook this salmon in any way. Salmon also contains high protein, vitamin B, which gives you a lot of energy.
If you consume dates fruit on a regular basis, you will experience a less painful menstruations as it helps blood circulation and purifies your blood. Also if you are suffering from anemia, you can rely on Borong Kurma Seri kembangan for the blood that you lose each month.
If you suffer from irregular bowel movements or face problems such as diarrhea during menstruation and period, bananas can help you in this matter. The high amount of magnesium, potassium and fiber contains substances that have a relaxing effect on the intestines and also the person’s mood. Magnesium is also good for relaxing muscles, thus reducing pain.
During periods and menstruation, the body collects water in itself for fear that it will not get enough water, so consuming water during this period causes the body to release the water it has collected and inflammation decreases.
To reduce inflammation during menstruation and periods, eat foods rich in magnesium such as beans, bananas, peanuts, etc.
Eat foods containing vitamins during menstruation or period. Vitamin E eliminates the symptoms of premenstrual syndrome. Vitamin B6 can help heal inflammation and improve mood. Vitamin C and zinc also promote the health of women’s ovaries and reproductive system.
Are you looking for an excuse to eat chocolate? If you have this excuse, try to consume this chocolate when it has healing properties because chocolate is one of the best for eliminating menstrual and period pain.
Of course, you should avoid sweet cocoa chocolates because they contain preservatives and artificial ingredients. Be sure to visit a store that sells organic food and buy unprocessed dark chocolate.
Broccoli and spinach
Do you suffer from fatigue during your period? If so, use broccoli. Broccoli can be grilled, boiled or fried. Broccoli sponges and smoothies are also available. Spinach and broccoli are high in fiber and iron, which compensate for iron deficiency due to menstrual bleeding. In the moist health section and in the article about the properties of broccoli, we said that broccoli quickly strengthens your body and also reduces the feeling of bloating and irregular bowel movements. Of course, you should not overdo it because it causes excessive hydration of the body.
Oranges are very suitable for reducing menstrual symptoms because they contain vitamin D and calcium, which can eliminate anxiety and depression. Oranges are also high in fiber and can help with digestive problems, and they are also high in sugar and great for snacking.
The natural sugar in this fruit can compensate for the nutrients left in the body. These fruits contain vitamins that will undoubtedly prevent bloating, which is the basis of watermelon and helps to hydrate your body and reduce its pain to a great extent.
Both sweet and sour lemons contain citrate, which improves mood and makes you feel bloated, and is also rich in fiber and vitamins, plus it’s high in water and absorbs nutrients into your blood. If you feel tired and nauseous during your period, a glass of lemon juice or a lemon smoothie can refresh you, but consuming too much will increase heartache.
Enriched whole meal bread
These breads are a good source of magnesium and contain vitamins B and E and also keep you full for a long time. Vitamin B plays an important role in the production of serotonin, a hormone that helps balance a person’s appetite.
The level of iron in women’s body decreases during periods, which causes dizziness, fatigue and pain, and green leafy vegetables will be very helpful during this period.
Ginger tea can also improve menstrual problems. Ginger has anti-inflammatory properties that reduce muscle pain.
Ginger also reduces nausea during menstruation and the first trimester of pregnancy. Using ginger is a cheap and safe method for this period. Of course, you should not overdo it. Consuming more than 4 grams of ginger per day causes heartburn and heartburn.
Chicken is another food containing protein and iron that you can add to your diet during this time, the protein in it is essential for a person’s health and keeps you full.
Turmeric has anti-inflammatory properties that have a great effect in reducing the severe symptoms of period and menstruation.
Flax seed oil
15 ml of flaxseed oil contains 7195 mg of omega-3 fatty acids and can also be taken as a supplement. This oil plays a role in reducing constipation and general menstrual symptoms.
During menstruation, your body feels an imbalance in hormones, and the reason for this is blood loss, and for this reason, you need to eat foods containing fiber and protein, which include prohibited and harmful foods for this period.
Foods that are high in chemicals, such as canned foods, processed meats, and dairy products, worsen the feeling of bloating and excess water in the body. These foods also contain high salt, which is harmful especially during menstruation.
Harmful chocolates and snacks
If you have a sweet tooth, you can satisfy it through fruits. You definitely don’t have to buy sweet and factory snacks that are not only not good for you, but also cause gas and bloating.
If your period or menstruation is heavy, you must be very tired, heavy bleeding and a lot of pain. Spicy foods can increase your bloating and gas. Although you don’t have to remove them completely. Natural organic spices such as fresh pepper also have anti-cancer substances and are beneficial for the body. Spices such as fennel, coriander, cardamom and saffron can help your digestion and reduce the pains of this period.
Do not drink caffeine
Consumption of caffeinated drinks increases stomach acid, these drinks are not suitable during menstruation and for irritable stomach.
Coffee increases blood flow and heart rate, which worsens menstrual and period pains. If you have a regular habit of drinking coffee, be sure to choose an alternative during this time.
What to eat during menstruation?
Since the body goes through many changes during this period, having a proper diet will help a lot in maintaining your vitality. Therefore, in this section, we introduce the best food for period:
Turmeric is one of the best spices for menstruation. Turmeric has anti-inflammatory and anti-swelling properties that you can reduce the pain of this period by adding it to your food.
During your period, more than ever, you need healthy fluids and water. Because your body water is lost along with bleeding. As a result, you should be careful that your body does not face dryness and dehydration.
Banana contains fiber, potassium and calcium; Fibers are very effective in relieving muscle pains as well as menstrual pains. It can also reduce the body weakness that most women experience during periods.
Broccoli can largely compensate for the water lost in your body during menstruation; It will also give your body enough strength to cope with the weakness and pain of period.
Dates are proved to generate heat in our body. Eat dates fruit regularly in a well-measured quantity to have a better menstruation experience.
Salmon fish is one of the best sources of food that can be prescribed for women during periods. This fish contains omega-3 fatty acid, which eliminates the pain and inflammation of the uterus and also removes heartburn. Salmon also has many vitamins that can provide you with energy during this period.
Orange contains vitamin C and is also considered a useful source of calcium. In addition to ensuring energy and body health during menstruation, this fruit can also help to improve a person’s mental state.
Women are facing problems such as depression during this time, and orange helps to restore their spirits a lot.
Dark chocolate is a herbal sedative that can reduce menstrual cramps. It is better not to use sweet chocolate during period, because the sugar in sweet chocolate stimulates pain and will lower the pain tolerance threshold.
The level of iron in the body of women is generally lower than that of men. During menstruation, the amount of this iron drops more; As a result, women are overcome with problems such as dizziness, tiredness, and fatigue, all of which are caused by iron deficiency; For this reason, by consuming green vegetables, this deficiency can be compensated and the mental and physical conditions of the person can be improved.
If you are one of those women who find it difficult to tolerate period pain with nausea, you can try ginger. In addition to eliminating menstrual pain, ginger can eliminate your nausea during your period and even during pregnancy, as long as you don’t overdo it. It is enough to pour a small amount of its powder in tea and drink it.
Chicken breast contains high fiber and iron that can help heal period pain and also provide the protein your body needs during this period.
Mint tea is one of the best relaxing teas for this period, its use will calm the nerves of women during menstruation, and it will also facilitate the tolerance of physical pain in the direction of greater mental peace. Peppermint tea also helps to improve digestive problems and reduce abdominal pain.
Chamomile tea is one of the most effective foods for menstruation. This tea, in addition to calming the nerves, soothes the uterus and reduces its contractions to a great extent.
Foods containing magnesium
In general, it can be said that magnesium is the most important factor for reducing body inflammation. For this reason, you can greatly reduce menstrual pain and inflammation by consuming magnesium in foods such as beans, peanuts, or potatoes.
Iron is a mineral that has important functions in the body. Iron is essential in making hemoglobin and allows it to carry oxygen. Iron is an essential nutrient. This means you have to get it from food. The amount of iron needed by the adult body is 18 mg per day. The amount of iron that the body absorbs depends to some extent on the amount of iron stored in the body. If you don’t eat enough foods containing iron, you will suffer from iron deficiency.
Regular consumption of Pemborong Kurma Green Diamond improves blood circulation and helps purification of blood. – Dates fruits is a natural remedy for menstruation.
Deficiency of this mineral can lead to anemia and symptoms such as fatigue. Menstruating women develop iron deficiency if they do not get enough iron. Fortunately, there are many foods that you can eat to provide your body with the necessary iron.
If you want to reduce the pain of this period to a great extent, in addition to eating useful foods, you should know what foods can trigger your pain. We have mentioned some of these materials below.
Spicy foods cause bloating and heartache, which will eventually aggravate menstrual pain. Never use pepper for your food during this period; Because of their hot nature, they will increase bleeding.
Harmful foods during menstruation and period
As much as you can, avoid processed foods, fast foods, snacks, soft drinks and other harmful foods during this period. These foods are harmful for you in all days of the month and year, but consuming them during menstruation will increase your period pain and fatigue.
Organic and natural salt has many benefits for the body; But during menstruation, it will increase the swelling and inflammation of the body, for this reason, it is better to remove salt from your meals during your period as much as you can; Also, consuming too much salt will increase bleeding.
Complex carbohydrates The best food for period
An increase in the desire for sweets and sugars during period is completely normal, and this desire is at the same time that the consumption of artificial sweeteners and sugars can increase pain and inflammation in the body. For this reason, it is better to compensate this desire for sweets by consuming sugary and healthy fruits. Use fruits that contain complex carbohydrates, such as plums, oranges, apricots, and carrots.
Nutrition during menstruation has become one of their concerns. Now the main question is what to eat during period? Some women will go through the period without any symptoms or pain, but others will experience symptoms such as severe nausea and heartache, as well as pain in the muscles and other parts of the body. These people can go for a proper nutrition plan to reduce their pain and symptoms. Nutrition during period can have a great effect on reducing stomach and back pain. Proper nutrition reduces swelling.
Choosing some harmful foods during period will intensify period symptoms and will lead to new symptoms such as cramping and back pain and mood swings, constipation or diarrhea, chest pain, thigh pain, acne and boils, fatigue and lethargy, etc. Consuming foods that contain magnesium will also help a lot in treating general menstrual symptoms. There are different types of nutrition during menstruation and consumption of some foods can improve the mood of women. Consuming oats and rice and vegetables that contain high amounts of magnesium will also reduce premenstrual symptoms.
What to eat during period
During your period, it is better to go for foods that are rich in fiber and nutrients. Regular consumption of these products can have positive effects in reducing premenstrual symptoms. Consuming hot fruits and vegetables will reduce cramps and menstrual pain. For this reason, it is better to go for suitable fruits and vegetables during this time. Taking iron can reduce symptoms such as fatigue. Also, iron consumption is very important for women during this period because they lose a lot of blood during this period. The consumption of legumes such as lentils and beans also helps to provide the amount of iron needed by women’s bodies.
These products are rich in iron and protein, and in addition to providing nutrients, they will strengthen women’s bodies in this period. In order to reduce painful cramps, it is better to use this product because these products contain a mineral needed by the body called zinc.
Foods suitable for menstruation in traditional medicine
In traditional medicine, there are many suggestions to reduce symptoms and pain caused by periods. Foods suitable for menstruation in traditional medicine have a great effect on reducing pain and improving mood. To reduce menstrual symptoms, you can go for citrus fruits because these products are full of excellent nutrients to strengthen the body during menstruation. The presence of vitamin D and calcium in these products will reduce anxiety and depression during menstruation. Also, taking vitamin D and calcium will reduce abdominal pain and bloating during this period. These products are rich in fiber and for this reason, they are considered excellent products for better functioning of the digestive system. Since there are large amounts of sugar in these products, they may replace inappropriate foods such as snacks and chocolate.
One of the healthiest foods during periods is eggs, which are rich in vitamins, proteins, and iron needed by the body. This nutrient supplies both protein and calcium to the body and can be used as a complete food in breakfast. Of course, our advice is that you don’t forget to eat dates with breakfast, after eating eggs, if you eat even one date, you will notice how full you are during the day and how refreshed your body will be.
Use of lemon:
Lemons are rich in nutrients and water, making them a great product for managing mood swings as well as reducing menstrual bloating. Nutrients and water in lemons are absorbed into the blood and will eliminate symptoms such as lethargy and nausea. If you are tired and nauseous during this period, it is recommended to drink a glass of sweet lemon water. Of course, excessive consumption of this product may cause abdominal disorders.
Women’s bodies need hot foods during periods. Cold foods aggravate stomach pain and nausea during this period. If you have severe heartache, you can mix a spoonful of ginger with a spoonful of cinnamon and a spoonful of honey and consume it in the morning. This tea works as a potion when you have a stomach ache and reduces the pain significantly. On the other hand, by adjusting the body’s temperament, it saves a person from the dangers of silent cold death.
Can we eat fish and seafood during menstruation?
In fish and tuna, there are large amounts of omega-3 fatty acids, which are an excellent source of pain relief during this period and will reduce menstrual symptoms due to their anti-inflammatory effects. According to studies conducted on nutrition during menstruation, women who take omega-3 supplements during menstruation will experience fewer symptoms during this period. Also, consuming omega-3 will reduce depression and treat mood swings. Therefore, people who experience a lot of moral fluctuations during this period should go for consuming foods that are rich in omega-3.
Of course, in addition to fish and seafood, omega-3 is found in products such as walnuts and algae oil, chia seeds, flax seeds and flax seed oil, etc. Fish and seafood are also known as a source of antioxidants, and for this reason, they will reduce pain in the uterus and lower back pain during menstruation.
In general, one of the minerals needed by the human body is calcium, which will prevent the occurrence of many diseases such as osteoporosis. In addition, calcium is suitable for the treatment of menstrual pains and will reduce muscle cramps. Consuming foods such as low-fat yogurt, vegetables, legumes, and fruits can be an excellent source for reducing pain and muscle cramps. Therefore, in addition to the mentioned products, it is better to include calcium-containing grains in your diet during this period. Consuming herbal tea reduces pain and is effective in improving mood. For example, consumption of herbal decoction of borage flower can cause a feeling of relaxation in women.
Dates are one of the fruits that provide the body with vitamins A, B, C, E along with minerals including phosphorus, calcium, iron and magnesium. Kurma Piarom is a great food to eat for menstruation.
Not consuming caffeinated and flatulent foods during menstruation
Nutrition during menstruation is better to be free of foods that contain a high amount of sugar. Reducing the consumption of these products can help treat heartache and period symptoms. In addition to foods that are high in sugar, the consumption of caffeine is also strictly prohibited during this period. Soft drinks, chocolate, coffee, carbonated drinks, and other products that contain caffeine are very harmful and will aggravate symptoms and pain. Caffeine causes increased cramping and sensitivity in the chest and is effective in increasing muscle cramping. In addition, caffeine consumption during this period will cause sleep disturbance and night sweats.
Consuming carbonated drinks and foods that cause bloating will also increase bloating and pain. In addition, frozen foods and foods that contain sodium will also cause bloating in the body. In general, the hormones of women’s bodies cause bloating during this period, and consuming foods that make them bloated will worsen their physical condition.
Vitamin B1 and Omega 3
Researchers studied the effects of vitamin B1 and fish oil on dysmenorrhea symptoms in high school students. These students were divided into 4 different groups. One group took 100 mg of vitamin B1 per day. The next group consumed 500 mg of fish oil per day. One group took a combination of vitamin B1 and fish oil, and the last group took a placebo. Women did the treatment at the beginning of the menstrual period and continued it for 2 months. Compared to the placebo group, women who took vitamin B1, fish oil, or both reported less pain. Women who took fish oil or vitamin B1 reported menstrual cramps that were not as prolonged as those in the placebo group.
Menstrual cramps can be debilitating and annoying. Menstrual pains are due to an increase in the level of prostaglandins, which causes uterine contractions. These contractions cause bleeding from the uterine wall. Vitamin D reduces the production of prostaglandins. In one study, women with primary dysmenorrhea and low vitamin D levels, taking high doses of vitamin D once a week reduced pain intensity for 8 weeks during treatment and 1 month after treatment. Women who took vitamin D had less need to take pain medication to relieve menstrual pain. You can ask your doctor to measure your vitamin D level by doing a blood test.
Calcium is a nutrient that everyone needs, but most women do not get enough calcium.
Calcium is a nutrient that everyone needs, but most women don’t get enough of it. We need calcium not only to have healthy bones but also for the proper functioning of the heart, muscles and nervous system. Adequate intake of calcium can help relieve menstrual cramps. In one study, women who took a supplement containing 1,000 milligrams of calcium from the 15th day of their period until the pain stopped in subsequent cycles experienced less severe pain compared to a placebo group. Include low-fat dairy products, calcium-enriched orange juice, canned sardines and salmon, and other calcium-rich foods in your diet.
Dates fruits are one of the fruits that provide the body with vitamins A, B, C, E along with minerals including phosphorus, calcium, iron and magnesium.
Benefits of magnesium for women
Magnesium is an essential mineral that the body needs. Magnesium is an essential mineral that the body needs for the metabolism of more than 300 enzyme systems. Magnesium is essential for building healthy muscles, protein and bones. Your body needs magnesium for proper muscle and nerve function, blood pressure regulation, and blood sugar control. Magnesium is necessary for making DNA and RNA and making glutathione, which is one of the dominant antioxidants in the body. Magnesium can help relieve PMS symptoms, especially when taken with vitamin B6. One study found that women who took 250 mg of magnesium and 40 mg of vitamin B6 experienced fewer PMS symptoms. Be aware that magnesium can interfere with the action of medications such as antibiotics, proton pump inhibitors, diuretics, and bisphosphonates. To make sure magnesium is safe and appropriate, consult your doctor or pharmacist. Adequate magnesium intake is associated with a reduced risk of endometriosis. Sources of magnesium include peanuts, spinach, cashews and black beans. Young women should eat between 310 and 400 milligrams of magnesium per day, depending on their age and whether they are pregnant or breastfeeding.