What to eat will help you get better
Recently, the topic of women’s diet during menstruation has once again become a hot topic of discussion. Many women face uncomfortable symptoms before and after menstruation, such as abdominal pain, fatigue, mood swings, etc. Proper dietary regulation can effectively alleviate these symptoms. The following are the menstrual dietary recommendations that have been hotly discussed on the Internet in the past 10 days. They are combined with scientific research and traditional experience to provide you with practical reference.
1. Core principles of menstrual diet
According to the recommendations of nutritionists and gynecologists, the diet during menstruation should follow the following principles:
| principles | Description | represents food |
|---|---|---|
| iron supplement | Menstrual blood loss leads to iron loss | Red meat, liver, spinach |
| magnesium supplement | Relieve muscle spasms and anxiety | Nuts, dark chocolate, whole grains |
| Supplement Vitamin B Complex | Improve energy metabolism and mood | Eggs, bananas, avocados |
| anti-inflammatory diet | Reduce inflammatory response | Deep sea fish, turmeric, berries |
2. Recommended foods for each stage of menstruation
Diet should also be adjusted according to the body's needs at different stages of the menstrual cycle:
| stage | physical characteristics | Recommended food | Efficacy |
|---|---|---|---|
| 1 week before menstruation | Significant changes in hormones | pumpkin, brown rice, walnuts | Stabilize blood sugar and relieve PMS |
| Menstrual period 1-3 days | Large amount of blood loss | Red dates, beef, black sesame seeds | Nourish blood and nourish qi |
| Menstrual period 4-7 days | recovery period | Yam, wolfberry, deep sea fish | Promote repair |
| 1 week after menstruation | Golden nourishment period | Donkey-hide gelatin, black-bone chicken, black beans | Conditioning the body |
3. Top 5 menstrual recipes that are hotly discussed on the Internet
According to social platform statistics, the following recipes have been the most discussed recently:
| Ranking | Recipe name | main ingredients | heat index |
|---|---|---|---|
| 1 | Brown sugar ginger jujube tea | Brown sugar, ginger, red dates | 985,000 |
| 2 | Angelica black chicken soup | Black-bone chicken, angelica, wolfberry | 762,000 |
| 3 | black sesame paste | Black sesame seeds, walnuts, glutinous rice | 658,000 |
| 4 | Ginger hits milk | Fresh milk, ginger juice | 534,000 |
| 5 | Rice dumplings | Glutinous rice balls, rice wine, eggs | 479,000 |
4. Foods to avoid
Special attention should be paid to the intake of the following foods during menstruation:
| food category | adverse effects | alternative |
|---|---|---|
| High salt food | aggravate edema | low sodium condiments |
| caffeine drinks | Increase anxiety | herbal tea |
| Raw and cold food | aggravate dysmenorrhea | Warm food |
| refined sugar | blood sugar fluctuations | natural sweetener |
5. Special reminder from experts
1. Individual differences are obvious. It is recommended to record your own reactions and find the most suitable diet plan.
2. If you have severe dysmenorrhea or abnormal bleeding, you should seek medical treatment promptly and do not rely solely on dietary therapy.
3. Metabolism speeds up during menstruation, so calorie intake can be increased appropriately, but attention must be paid to nutrient density.
4. Maintain adequate fluid intake. It is recommended to drink no less than 1.5-2 liters of water per day.
Through scientific and reasonable dietary conditioning, menstrual discomfort can be effectively relieved and overall health improved. It is recommended to combine moderate exercise and good work and rest to comprehensively care for women’s physical health.
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