What is better to eat during menstruation?
The menstrual period is an important stage in a woman’s menstrual cycle. A reasonable diet can not only relieve uncomfortable symptoms, but also supplement nutrition. The following are dietary recommendations during menstrual period compiled based on hot topics on the Internet in the past 10 days to help women get through this period better.
1. Diet principles during menstrual period
1. Supplement iron and protein: Blood loss during menstruation may lead to iron loss, so you need to eat more iron-containing foods.
2. Relieve abdominal pain: Choose warm foods to avoid cold and cold stimulation.
3. Regulate mood: Consume foods rich in vitamin B6 and magnesium to help stabilize mood.
2. Recommended food list
| food category | Recommended food | Efficacy |
|---|---|---|
| iron supplement foods | Lean meat, animal liver, spinach, black fungus | Prevent anemia and replenish lost iron |
| Warm food | Red dates, ginger tea, longan, brown sugar | Relieve abdominal pain and promote blood circulation |
| Rich in vitamin B6 | Bananas, whole grains, nuts | Regulate mood and reduce anxiety |
| High calcium foods | Milk, soy products, sesame seeds | Relieve muscle tension and reduce pain |
3. Popular diet regimens
1.Brown sugar ginger tea: The search volume on the entire Internet has recently increased by 30%, and netizens have reported that it has a significant effect in relieving dysmenorrhea.
2.Red dates and wolfberry porridge: Shared over 50,000 times on social platforms, suitable for breakfast to replenish energy and blood.
3.dark chocolate: A new favorite, high in magnesium and designed to enhance feelings of pleasure.
4. Foods to avoid
| food type | Reason |
|---|---|
| Raw and cold food | May worsen abdominal pain and menstrual blood stasis |
| High salt food | May cause edema and gas |
| caffeine drinks | May worsen anxiety and breast tenderness |
5. Phased diet suggestions
1.1 week before menstruation: Increase omega 3-rich foods (such as deep-sea fish) to reduce swelling.
2.Menstrual period 1-3 days: Focus on iron supplementation, with a daily intake of no less than 20mg.
3.late menstruation: Supplement protein to help body recover.
6. Effective recipes tested by netizens
1.Nuangong Soup: Angelica sinensis 10g + astragalus 15g + eggs, boil in water and take (2w+ likes from Xiaohongshu)
2.Blood snacks: Mix black sesame seeds + walnuts + brown sugar, one spoonful per day (500,000+ Weibo topic views)
7. Special reminder from nutritionists
1. Diet during menstruation needs to be personalized, and those with severe anemia should consult a doctor.
2. Diet therapy cannot replace drug treatment. Severe dysmenorrhea still requires medical treatment.
3. Maintain a regular diet and avoid overeating.
Scientifically matching menstrual diet can not only improve discomfort symptoms, but also lay a good foundation for the next menstrual cycle. It is recommended to save the recipes in this article and adjust the consumption according to your own situation.
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