How should nutrition be during menstruation?
Nutrition during menstruation
Along with menstruation, various physical and hormonal changes take place in our body. For this reason, you can minimize all these problems with proper and regular nutrition during menstruation, which directly affects the mood and physical condition of the person.
You can control your cravings for sweets and reduce potential problems by avoiding the consumption of certain foods. Remember that bloating and weight gain during menstruation are temporary. During this period, you can definitely prevent the increased weight ratio from becoming permanent by eating regularly and correctly.
During your menstrual period, changes occur in your body balance and iron deficiency due to bleeding causes you to have chocolate crises. irritable, tense, or impatient moods are due to decreased estrogen and progesterone levels. Based on all this information, you can easily get through your period with a correct nutritional program.
1. Avoid salt consumption
Experts warn that salt consumption should be reduced during menstruation, as salt consumption can cause bloating. Instead of salt consumption, you can flavor your meals with black pepper, thyme and lemon. In salads you can make a very ideal period salad with lemon and pomegranate syrup.
Unknowingly consuming salt during menstruation will reduce the body’s fluid retention. For this reason, with the approach of menstruation, you can reduce salt consumption and use various spices and sauces instead of salt.
2. Consume red meat for iron deficiency
Bleeding during menstruation causes iron deficiency and brings sweet crises. At the same time, insufficient iron and minerals make the person feel constantly tired, sluggish and inattentive.
Irregular and neglected iron deficiencies can lead to anemia in the future. For this reason, it is recommended to consume red meat, eggs, chicken and fish during menstruation. Experts mainly recommend the consumption of red meat, as the consumption of lean red meat largely meets the iron requirement.
Consuming red meat along with dark green leafy vegetables such as spinach, which is very rich in iron, will bring more benefits. Otherwise, these vegetables consumed alone will not bring enough benefit. Consumption of 1 tablespoon of molasses per day, as well as red meat and dark green leafy vegetables, will help meet iron needs. You can also consume black grapes and molasses.
3. Consume hot milk with chocolate
Magnesium and iron deficiency during menstruation is one of the main causes of a sweet crisis. Therefore, consuming foods rich in magnesium to meet your magnesium needs will help you control your cravings for sweets. At the same time, the decrease in estrogen hormone during menstruation causes your blood sugar to drop. During your period you have to make sure that your blood sugar level remains balanced.
Nuts, almonds, sunflowers, pumpkin seeds, popcorn, wheat flakes, dried legumes, cocoa powder, bananas, avocados, peanut butter, soybeans, fish, chicken, cheese, potatoes and oranges are known to be rich in magnesium during menstruation. you can consume.
If you can’t prevent your craving for sweets in addition to your magnesium requirement, you can kill two birds with one stone. 20 gr. While consuming hot milk with dark chocolate helps you relax, it also helps you meet your magnesium needs.
4. Drink water instead of coffee and cola
If you drink a lot of coffee and cola during your period, you will get more chest pain and gas problems. Breast tenderness, especially during menstruation, is negatively affected by coffee consumption.
You should ensure that you drink 3 liters of water per day by reducing the consumption of coffee and cola during menstruation. With the consumption of water you reduce your pain and at the same time fulfill the first condition of a healthy diet. Instead of consuming coffee, black tea and cola during your period, you can prefer herbal teas with relaxing properties such as lemon balm tea.
5. Try not to smoke
Regular smoking during your period will make you feel worse. Cigarettes, which help to increase your stress, increase abdominal pain and pain, should not be consumed during menstruation. Avoid cigarette consumption by limiting yourself when you get your period. Instead, try to consume fruits or vegetables. Participate in activities that make you forget about smoking.
What happens during menstruation?
There are bloating, pain, breast tenderness, feeling of fullness, impatience, diarrhea, constipation, headache, irritability and sweet crises that begin days before menstruation and continue until the end of menstruation. To minimize all these effects and have a more comfortable period, it is very effective to follow a healthy and regular diet.
Do you gain weight during your period?
Increasing sweet crises during menstruation and the urge to eat constantly lead to weight gain. However, bloating that occurs during menstruation causes weight gain. If you follow a healthy diet after menstruation is over, there will be no weight gain from edema loss.
How many days after menstruation should it be weighed?
It is not recommended to weigh them during menstruation and until 2-3 days after menstruation. Otherwise, it is quite normal to see that you gain 1-2 kilos during your period. Remember that there is weight gain with the effect of menstruation and this is temporary.
What happens before menstruation?
Menstruation, one of the most common problems faced by women, causes many changes from body shape to mood. These changes, which begin days before menstruation, are considered the beginning of a difficult and troublesome period for women.
Does healthy eating during menstruation reduce pain?
With the approach of menstruation, increasing bloating, abdominal and groin pain, as well as increased appetite and sweet crises. It is of great importance to create a diet in order to spend menstruation more comfortably and easily, which has both mental and physical effects.
What not to drink during menstruation?
During your period you should not consume too much salt and try to consume as much cheese, fast food, ready-made products, chips, junk food as possible. In addition, you should take a break from coffee consumption and drink plenty of water. You can reduce the pain by quitting smoking during your period.