Table of contents:
- Foods that should be avoided before and during menstruation
- 1. Processed wheat
- 2. Foods or drinks that contain caffeine
- 3. Foods that contain trans fats
- Foods that are recommended to be eaten before and during menstruation
- 1. Foods that contain protein and fiber
- 2. Foods that contain enough iron
- 3. Foods or drinks that contain high calcium
- The way you eat matters, too
Days during menstruation sometimes interfere with daily activities, because they are often accompanied mood bad, stomach cramps, bloating, and so on. These things are caused because during the menstrual period, the lining of your uterus sheds. Eating a healthy diet before and during menstruation can help minimize these troublesome conditions. However, if these signs occur for a long time, check with your doctor for help.
Foods that should be avoided before and during menstruation
1. Processed wheat
Processed wheat no longer contains nutrients like real wheat, due to the processes in its processing. As a result, the content in refined grain foods can make you feel more troubled by the effects of menstruation, because refined wheat also disrupts blood sugar and appetite. To reduce pain during menstruation, it is recommended not to eat a lot of refined grain products, such as cakes, white bread, or sweet foods. Choose foods that use whole grains like products whole grains like oatmeal or brown rice.
2. Foods or drinks that contain caffeine
Caffeine is a stimulant found in plants, such as tea, coffee and cocoa beans. Usually, caffeine is added to various food and beverage products. Indeed, there is not much scientific evidence to suggest that avoiding caffeine can be beneficial in reducingpre-menstrual syndrome. But according to Elizabeth Bertone-Johnson, ScD, associate professorepidemiologists at the University of Massachusetts at Armherst who have researched the role of nutrition on PMS, say that reducing caffeine can help reduce breast pain and flatulence. To avoid these risks, reduce the consumption of foods or drinks that contain caffeine during menstruation, such as coffee, tea. black, soft drinks, and chocolate.
3. Foods that contain trans fats
Avoiding foods that contain trans fats can also help reduce stomach upset during menstrual periods. Examples of foods that contain trans fats are French fries, onion rings, donuts, butter, and all foods that use vegetable oil as a food ingredient. To replace these foods, look for foods such as nuts, seeds, avocado, or olive oil (olive oil). These foods contain unsaturated fats, which can help reduce inflammation.
Foods that are recommended to be eaten before and during menstruation
So, you should eat during menstruation in order mood stay awake and body condition remains fit without being disturbed by menstrual pain?
1. Foods that contain protein and fiber
Eating a diet rich in protein and fiber can help stabilize your blood sugar, which can help balance your appetite during menstruation.
Jaclyn London, M.S., R.D., a nutritionist from Mount Sinai Hospital in New York City says that usually appetite is at its peak during the day. Snacking on almonds or apples can also help you balance your appetite. It is also advisable to eat fibrous foods, such as fruits and vegetables.
Eating protein-rich foods such as cereals can also help you get through pre-menstrual syndrome, aka PMS. Cereals contain B vitamins. Based on research, women who consume lots of thiamine (vitamin B1) and riboflavin (Vitamin B2), have a significantly lower risk of experiencing PMS. Keep in mind that the B vitamins consumed by these women are not from supplements, but from food.
2. Foods that contain enough iron
Many women become deficient in iron in their bodies during menstruation due to the blood that is excreted during menstruation. To help your body maintain enough iron content, you can eat foods that are rich in iron, such as spinach, green beans, tomatoes, potatoes, and so on.
3. Foods or drinks that contain high calcium
Research shows that women who have high levels of calcium and Vitamin D in the body have a lower chance of experiencing PMS. This is because calcium can help your brain to reduce the feeling of pressure that may be experienced during menstruation. In addition, vitamin D also has an effect on emotional changes.
In the study, it was also stated that it is effective when the source of calcium is obtained from food, not from supplements alone. Choose about 3 food products rich in calcium every day, such as milk low-fat, cheese, yogurt, orange juice and peanut milk.
For dairy-based foods, make sure they are low in fat. To meet the vitamin D content, it is rather difficult to get enough vitamin D from food alone. One of the foods rich in Vitamin D is salmon. However, you can increase the content of Vitamin D in your body plus a multivitamin or supplement.
The way you eat matters, too
When you are menstruating, it is advisable not to eat one meal at a time. We recommend that you eat regularly every few hours but in smaller portions. This can help you control your appetite, because during your period you may experience things like stomach cramps or nausea.
At such times, you don't want to be hungry but not full, but you want your stomach to be filled. Adjusting your dietary tactics can also help you deal with bloating during your menstrual period.
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