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Menstruation is a period of bodily changes, so to maintain optimal health, women need to pay attention to food choices in their daily diet. In this article, Mytour Blog will provide detailed suggestions on what to eat during your period to help you understand a suitable menu for this phase, enhancing both physical and mental well-being.
What to Eat During Your Period?
During each menstrual cycle, our bodies undergo emotional and health changes. Particularly in this phase, you need to focus on your diet. Below are some suggestions for suitable foods to maintain good health and well-being during your period.
Stay Hydrated
Ensuring an adequate water supply to the body is crucial for everyone, especially during the menstrual cycle. In this phase, the body is prone to dehydration due to blood loss, sweating, and hormonal changes. Drinking enough water helps maintain a balance of fluids in the body, reduces the risk of headaches, cramps, and enhances immunity.
Ensuring an adequate water supply to the body is crucial during the menstrual cycle (Source: Internet)Eat Plenty of Fruits
Fruits are a rich source of essential nutrients and antioxidants. Varieties like apples, pears, watermelon, etc., with high water content and natural sweetness, help reduce sugar cravings common during menstruation. Additionally, fruits provide vital vitamins and minerals to maintain health and boost the immune system.
Dark Chocolate
Dark chocolate is abundant in iron and magnesium. A 100g bar of dark chocolate provides up to 67% of the daily iron and 58% of magnesium needed by the body. These two minerals play a crucial role in improving health to navigate through the changes of the menstrual cycle. Magnesium also helps alleviate discomfort symptoms during menstruation, such as cramps and pain.
Yogurt
Yogurt contains probiotics, beneficial bacteria for the digestive and immune systems. During menstruation, many women may be prone to yeast infections.
Probiotics from yogurt help maintain bacterial balance in the body, aiding in preventing infections and boosting immunity. Additionally, yogurt serves as a source of magnesium and calcium essential for the menstrual phase.
Probiotics from yogurt help balance bacteria (Source: Internet)Chicken and Various Fish
Chicken meat is a protein-rich food that aids in muscle building and protection. Protein is also beneficial for the immune system and health recovery. Especially during menstruation, sufficient protein intake can minimize symptoms like fatigue, stress, or depression. Therefore, including chicken in the diet is essential for maintaining overall well-being and mental health.
Fish contains omega-3 fatty acids, a natural anti-inflammatory that can help reduce abdominal pain and cramps. Fish is also a good source of protein, providing energy, balancing blood sugar, and reducing cravings. Additionally, various vitamins and minerals such as vitamin D, vitamin B12, calcium, magnesium, and iodine in fish play a crucial role in regulating the menstrual cycle, improving mood, and supporting thyroid function.
Various Green Vegetables
Green vegetables like curly kale, watercress, and cilantro are essential sources of iron for women during menstruation. Blood loss during this cycle can lead to a decrease in iron levels, causing fatigue and dizziness. Supplementing iron through green vegetables helps improve this condition and maintain energy levels.
What Not to Eat to Reduce Menstrual Pain?
When menstruating, many women experience uncomfortable menstrual cramps. Considering what to eat and what foods to avoid during this time can help reduce the intensity of pain and discomfort in this phase.
- Avoid sugary and salty foods: Foods high in sugar and salt can increase inflammation in the body, causing pain and swelling. Limiting the consumption of sweets, fast food, and salty foods helps minimize this risk.
- Spicy food: Spicy foods can negatively affect the stomach and cause discomfort such as indigestion, diarrhea, and nausea. On period days, spicy dishes can exacerbate these symptoms.
- Red meat: Red meat is rich in prostaglandins, a substance that stimulates uterine contractions. However, high levels of prostaglandins can make uterine muscles contract more, causing discomfort. Restricting red meat in the diet can help reduce the intensity of these symptoms.
Avoid spicy food during menstruation (Source: Internet)What to Avoid Drinking During Your Period?
Choosing the right beverages is crucial for a healthier and more stable body. Here are some types of drinks to avoid during your period:
- Alcohol, Beer, and Alcoholic Drinks: Limit alcohol, strongbow, and alcoholic beverages during your menstrual cycle. While alcohol may temporarily ease menstrual cramps, excessive consumption during this time can have various negative effects. Alcohol can adversely affect reproductive hormones, disrupt menstrual cycles, and stimulate the nervous system and uterine smooth muscles, increasing abdominal and lower back pain during menstruation.
- Soda, Energy Drinks, and Carbonated Beverages: These beverages are high in sugar and contain preservatives that are not good for your health. They can increase insulin levels in the blood, cause hormonal fluctuations, and worsen PMS symptoms. Additionally, carbonated drinks can lead to bloating, indigestion, and discomfort.
- Coffee and Caffeine-containing Teas: Caffeine is a powerful stimulant that can induce stress, anxiety, insomnia, and elevated heart rate. It also reduces the body's ability to absorb iron, leading to anemia due to blood loss during menstruation. Therefore, it's advisable to reduce or avoid coffee and caffeine-containing teas such as green tea, black tea, or oolong tea during your period.
Limit alcohol and alcoholic drinks during the menstrual cycle (Source: Internet)Frequently Asked Questions
Here are some tips to help you feel comfortable and confident during your short menstrual cycle:
Practice meditation, yoga, or gentle exercise to reduce stress and improve mood.
Use a warm compress, hot water bottle, or hot water bag to alleviate lower abdominal pain.
Maintain a positive mindset, get enough sleep, stay hydrated, and follow a healthy diet to stabilize your body during menstruation.
To protect your health and avoid negative impacts, consider the following:
Avoid swimming in the sea or engaging in strenuous activities during your menstrual cycle.
Avoid heavy lifting or tooth extraction.
Avoid excessive salt intake or consuming overly bitter foods.
Avoid using tampons or other hygiene products to cleanse the genital area during menstruation.
In the article above, Mytour has provided you with useful information to address what to eat during your period and what types of foods to avoid. With this knowledge, it is hoped that you can establish a healthy diet, bringing many benefits to your health and mood during those red days.
