Diet during menstruation: Pay attention to the five taboos and the seven do’s and don’ts

　　[7 Tips for Diet During Menstrual Period]

　　1. It is advisable to take food that is rich in nutrients, invigorating the spleen, appetizing, and easy to digest.

　　Such as jujube, noodles, coix seed porridge, etc. To maintain nutritional balance, fresh vegetables and fruits should be consumed together. The food is mainly fresh, which not only tastes delicious, is easy to absorb, and has less nutritional damage.

　　2. Eat bananas

　　Bananas are rich in vitamin B6, which has stabilizing nerve function, not only can stabilize female Uneasiness during menstruation can also help improve sleep and relieve stomach ache。

　　3. Eat more fish

　　Due to the influence of endocrine hormone changes, many women experience menstrual depression. Studies have found that regularly eating fish rich in omega-3 fatty acids, such as salmon and sardines, can help women relieve depression or reduce the incidence of depression. Because the omega-3 fatty acids rich in these fish have antidepressant properties.

　　4. Foods that are suitable for supplementing the "Water Journey"

　　Such as mutton, chicken, red dates, tofu skin, apples, coix kernels, milk, brown sugar, longan and other warming foods.

　　5. Eat foods high in iron

　　Iron not only participates in the synthesis of hemoglobin and many important enzymes, but also plays an important role in immunity, intelligence, aging and energy metabolism. Because iron is lost more during menstruation, it is very important to supplement iron-rich foods. Fish, lean meat, animal liver, animal blood, etc. are rich in iron and have high biological activity and are easily absorbed and utilized by the human body. ； The plant iron rich in soybeans and spinach has a low absorption rate.

　　Therefore, you should pay attention to the mix of meat and vegetables in the diet during menstruation, and eat more animal foods appropriately to meet the special need for iron during menstruation.

　　6. It is advisable to drink hot milk with honey.

　　Symptoms such as lower abdominal pain, soreness and weakness in the waist and knees, physical fatigue, restless sleep, and emotional irritability are physical discomforts that women often encounter during menstruation. Studies have found that women who drink a cup of hot milk with honey before going to bed every night during menstruation can reduce or eliminate various discomforts during menstruation.

　　Because the potassium in milk can soothe your mood, relieve abdominal pain, prevent infection, and reduce menstrual blood volume； The magnesium contained in honey can calm the central nervous system, help eliminate women's tension during menstruation, and reduce psychological stress.

　　7. Protein and minerals should be supplemented

　　Blood loss due to menstruation, especially Menorrhagia For example, every menstruation will cause the loss of plasma protein, potassium, calcium, magnesium, etc., the main components of blood. Therefore, within 1-5 days after menstruation, protein and mineral foods should be supplemented. For example, choose foods that are both beautifying and blood-enriching, such as milk, egg , beef, mutton, pig wrist, gorgon fruit, carrots, apples, cherries, etc.

　　Research has found that some menstrual periods Migraine The magnesium content in the patient's blood is extremely low. If the patient pays attention to the intake of magnesium-rich foods in the diet, such as millet, buckwheat noodles, beans, bananas, nuts and seafood, the onset of migraines can be reduced.

　　[Five taboos in diet during menstruation]

　　1. Avoid eating too much sugar

　　In the past, many people believed that eating sweets could improve menstrual discomfort, so brown sugar, sweet biscuits or chocolate have almost become "regular medicines" for women during menstruation. It is now believed that eating high-sugar sweets will cause blood sugar to rise rapidly, which indeed has the effect of stabilizing mood. However, once blood sugar drops, it will cause a larger gap and make the mood unstable.

　　Deliberately eating sweets during menstruation will not only fail to improve the symptoms of menstrual discomfort, but may also affect the balance of hormones in the body due to unstable blood sugar, aggravate the uncomfortable feeling, and even cause Dysmenorrhea。

　　2. Avoid raw and cold food

　　Medical science believes that when blood is hot, it will flow, and when it is cold, it will be stagnant. Eating raw and cold foods during menstruation can hinder digestion, and can easily damage the human body's yang energy, causing internal cold. Cold stagnation can make menstrual blood flow sluggishly, causing scanty menstrual blood and even dysmenorrhea. Even in the hot summer season, it is not advisable to eat cold drinks during menstruation.

　　On the contrary, the diet during the menstrual period should be mainly warm and hot, and choose foods such as kelp, jujubes, sorghum, coix, mutton, and apples.； Eat less cold and diarrheal foods such as pears, water chestnuts, water chestnuts, winter melon, kale, and hemp seeds.

　　3. Avoid eating spicy and sour foods

　　Women during menstruation feel particularly tired, their digestive function is weakened, and their appetite is poor. Therefore, they should pay attention to the light and easy-to-digest and absorb foods in their diet, and avoid eating overly acidic and irritating foods, such as wild plants, sauerkraut, vinegar, chili, mustard, pepper, etc.

　　4. Avoid eating salty foods

　　If women eat too much salty food before menstruation, the salt and water storage in the body will increase. In addition, progesterone in the body will increase before menstruation, which may also cause edema, headaches and other phenomena. If you start eating low-salt foods 10 days before menstruation, the above symptoms will not occur.

　　5. Avoid drinking carbonated drinks

　　Many women who like to drink carbonated drinks will experience fatigue and lack of energy during their menstrual period, which is a sign of iron deficiency. Because soda and other drinks mostly contain phosphates, they react chemically with the iron in the body, making it difficult to absorb the iron.

　　In addition, drinking too much soda will reduce the digestive capacity and bactericidal effect of gastric acid due to the neutralization of sodium bicarbonate and gastric juice in the soda, and affect appetite.