What should I eat when I am on my period?
Women often experience physical discomfort, mood swings and other problems during menstruation. A reasonable diet can help alleviate these symptoms. The following are the menstrual dietary recommendations that have been hotly discussed on the Internet in the past 10 days. Combining nutrition and traditional Chinese medicine theory, we provide you with scientific and practical dietary guidelines.
1. Diet principles during menstruation
1. Supplement iron: Iron is lost more during menstruation, which can easily lead to anemia.
2. Mainly warm and tonic: avoid raw and cold foods to reduce coldness in the uterus.
3. Relieve dysmenorrhea: Choose foods that have the effect of activating blood circulation and removing blood stasis.
4. Stabilize mood: Supplement nutrients such as magnesium and B vitamins.
2. Recommended food list
| food category | Recommended food | Efficacy |
|---|---|---|
| Blood supplement | Animal liver, lean meat, spinach, red dates | Supplement iron to prevent anemia |
| Warming and tonic | Ginger tea, brown sugar water, longan, yam | Warm the uterus and relieve menstrual cramps |
| relieve pain | Salmon, walnuts, bananas, dark vegetables | Rich in omega-3 and magnesium, reduce inflammation |
| emotion regulation | Whole grains, milk, eggs, avocados | Stabilize blood sugar and improve mood swings |
3. Diet taboos during menstruation
| taboo foods | adverse effects |
|---|---|
| Raw and cold food | Aggravate uterine cold and worsen menstrual cramps |
| High salt food | Aggravate edema and breast tenderness |
| caffeine drinks | Aggravate stress and anxiety and affect iron absorption |
| Alcohol | Aggravate menstrual discomfort and affect hormone balance |
4. Diet plan for three days during menstrual period
| time period | breakfast | lunch | dinner |
|---|---|---|---|
| first day | Red dates and millet porridge + boiled eggs | Braised beef + stir-fried pork liver with spinach + rice | Longan, Yam and Pork Ribs Soup + Stir-fried Seasonal Vegetables |
| The next day | Oat milk + walnut kernels | Salmon + Seaweed and Egg Drop Soup + Multigrain Rice | Stewed chicken with ginger juice and brown sugar + stir-fried green vegetables with fungus |
| The third day | Whole wheat bread + avocado + eggs | Mutton and carrot soup + steamed fish + rice | Braised black-bone chicken with red dates and wolfberry + broccoli |
5. Recommended Traditional Chinese Medicine Diet Therapy
1.Brown sugar ginger tea: 3 slices of ginger, appropriate amount of brown sugar, boil and drink, it can warm the uterus.
2.Four things soup: 10 grams each of Angelica sinensis, Chuanxiong rhizome, white peony root and rehmannia glutinosa, stewed in chicken soup to nourish blood and regulate menstruation.
3.Longan and red date tea: 15 grams of longan meat, 5 red dates, boiled in water instead of tea to nourish qi and blood.
6. Special reminder from nutritionists
1. Diet during menstruationEat small meals more often, avoid overeating.
2. Daily guaranteeAdequate moistureIngest, but avoid icy drinks.
3. If dysmenorrhea is severe, you can tryAbdominal hot compressIn conjunction with dietary conditioning.
4. MenstruationExercise in moderation, you can choose gentle methods such as yoga and walking.
Menstruation is a special physiological period for women. A reasonable diet can not only relieve uncomfortable symptoms, but also supplement the body with necessary nutrients. It is recommended to choose suitable foods according to personal constitution and symptoms. If menstrual discomfort persists, it is recommended to seek medical examination in time.
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