What To Eat And What Not To Eat During Menstruation

During the time that menstruation lasts, some women feel more stress caused by hormonal changes.

To reduce your stress level, you need to eat the right foods and avoid those that are harmful and affect your mood.

In this article you will find several dietary tips to help you overcome the days of menstruation.

We recommend consuming during menstruation:

The beans

• The high fiber content of beans and peas reduces congestive symptoms of cramps, producing stools with higher water content. This rids the body of excess fluid and also normalizes digestion, reduces constipation and diarrhea.
• Legumes are also a good source of B vitamins, which prevent menstrual fatigue. While beans can create excess gas, this can be minimized by consuming small amounts.

Vegetables

• Green vegetables are rich in calcium, magnesium, and potassium, which relieve and prevent spasms that lead to crampy pain. These minerals can calm and relax emotions, reducing irritability.
• Green vegetables also contain high amounts of vitamin K, necessary to clot the blood and prevent excessive bleeding.

Omega 3 fatty acids

• One way to turn off the effect of prostaglandin is by eating omega-3 fatty acids, such as those found in salmon, walnuts, and flax seeds.
• A 1995 study in the European Journal of Clinical Nutrition found that women whose diets are balanced in favor of omega-3s tend to have milder menstrual symptoms.
• Much scientific research shows that consuming certain doses of these fatty acids could have a beneficial effect on many diseases.

• Due to the benefit it provides in cardiovascular diseases, different international associations issued their recommendations for its consumption.

Pineapple

• Fruits are rich in manganese, you can opt for one of the richest food sources in this nutrient: pineapple. Pineapple also contains high levels of bromelain, an enzyme believed to help relax muscles and thus prevent menstrual cramps.

The tea

• It is another source of manganese, although the caffeinated version should be avoided as it can lead to further discomfort.
• Ginger tea can be helpful in relieving nausea and bloating.
• Chamomile also contains properties that relieve muscle spasms. Helps reduce tension that can lead to anxiety and irritability.

Water

• Excess fluid retention is one of the main causes of congestive symptoms such as cramps, which are characterized by sharp pain.
• One of the best ways to help reduce water retention, although it may seem counterintuitive, is to increase your water intake.
• If you’re not drinking enough, your body can make up for this deficiency by retaining extra water.

Remember, also, the importance of physical exercise on a regular basis. It will help you not only to ease the pain, but also to feel better about yourself. We propose the following exercise.

Whole grains

• Whole grains are an excellent source of magnesium, which reduces neuromuscular tension.
• Whole grains also contain B vitamins and vitamin E to combat fatigue and depression.

The yogurt

• Yogurt contains live, active cultures of bacteria that promote healthy digestion. It is indicated during the days of menstruation.

• Yogurt is also a good source of calcium, and consuming twice the average calcium that women consume on a daily basis  seems to ease menstrual discomfort. However, like meat and dairy products they contain arachidonic acid, which increases the production of prostaglandins.
• Women may prefer non-dairy sources of calcium like broccoli, kale, canned salmon, and calcium-fortified foods like cereals and juices.

Foods to avoid during menstruation:

The caffeine

• Avoid caffeine and products like chocolate, soda, tea, and coffee during the menstrual cycle.
• Caffeine narrows the blood vessels and dehydrates the body. It can lead to headaches and may increase nervousness.

Processed foods

• Reducing sodium intake decreases fluid retention and bloating.
• Ideally, avoid canned foods, processed foods, such as deli meats, and cheese products.

Fried foods

• Any type of fat (animal or vegetable) boosts estrogen levels.
• Keeping estrogen levels stable means they will reduce cramps and pain.

The sugar

• Refined sugars can increase and then block blood sugar. Avoid eating too much sugar.
• Limit your intake of cakes, sweets, breakfast cereals, and white flour.
• With a daily diet of five meals, you can keep glucose levels stable.