When you are menstruating, we suggest that you be careful about what you eat and avoid certain foods.
Feeling tired, irritable, and inflamed for no reason can only be a sign of one thing – you have reached the grueling time of the moon when you just want to die! But before you ask for such a thing (or before you relieve the pain of this period with a pack of chips), we want to introduce you to some suitable foods for women that make your pain bearable. Of course, there are foods that you should not eat, which is why we introduced them.
1- Eat complex carbohydrates
Fruits, vegetables and whole foods are always your friends, especially during menstruation. The sugar in fruits can control the craving for sweet foods during this period. During this period, try to add foods such as apricots, oranges, plums, pears, cucumbers, corn and carrots to your diet.
2. Do not drink caffeine
Stopping caffeine can help reduce inflammation and soothe an irritable stomach. Caffeine can increase stomach acid, and this is not at all suitable for a stomach that is already irritable.
Eat foods rich in calcium
Women need 1,200 mg of calcium daily. Some healthy sources of calcium include cabbage, broccoli, yogurt and milk.
4. Do not eat too much salt
Although salt is essential for good health, if you consume too much of it, inflammation and accumulation of water in the body will increase. The daily diet should include 2300 mg or a teaspoon of salt. The best way to control salt intake is to avoid fast foods and processed foods. Most of these foods contain about two to four times more salt than your daily requirement.
5. Eat dark chocolate
Do you like chocolate? no problem. During the daily menstrual period, a piece of dark chocolate (60% or more cocoa) can help reduce cravings. In addition, dark chocolate has beneficial antioxidants that help boost serotonin. Serotonin improves mood.
6- Do not ignore water
This may seem like the opposite, but drinking more water helps the body release the water it has stored, thus reducing inflammation. The body accumulates water for fear that not enough water will reach it. So if you give it what it wants, the body will release the water it has accumulated.
7. Eat foods rich in magnesium
Magnesium-rich foods such as beans, bananas, peanuts, and potato peelings can reduce inflammation during menstruation.
8- Do not forget vitamins
Adding vitamin-rich foods to your diet is especially important during menstruation. Vitamin E can help relieve the symptoms of PMS. Vitamin E can be found in hemp and egg yolks. Vitamin B6 can help heal inflammation and improve mood. Find B6 in potatoes, bananas and whole grains. Finally, vitamin C and zinc contribute to the health of women’s ovaries and reproductive system. Vitamin C can be found in grapefruit, lemon and citrus in general, zinc can also be found in pumpkin and pumpkin seeds.
9- Eat some foods you like
Before you jump in and go for cheese and pasta, let me explain: In this period, the only thing that can calm many women is these snacks and high-calorie foods, so we must be careful not to overeat. Let us not be, but let us not deprive ourselves of it. Eating lean protein and fiber can help stabilize blood sugar, thus preventing overeating.
Dr. Kermani’s website: