What to eat when you have menstrual pain?
Menstrual pain is a common problem for many women during their menstrual period. A reasonable diet can relieve pain and improve overall health. The following are hot topics and content that have been hotly discussed on the Internet in the past 10 days. Combined with scientific advice, we will summarize the best dietary plan for relieving menstrual pain.
1. Causes of menstrual pain
Menstrual pain (dysmenorrhea) is mainly divided into two types: primary and secondary. Primary dysmenorrhea is related to excessive secretion of prostaglandins, while secondary dysmenorrhea may be caused by endometriosis, pelvic inflammatory disease and other diseases. Dietary conditioning mainly targets primary dysmenorrhea.
2. Recommended foods to relieve menstrual pain
| food category | Recommended food | Efficacy |
|---|---|---|
| Warm food | Red dates, ginger, brown sugar, longan | Promote blood circulation and relieve uterine cold |
| Foods rich in magnesium | Bananas, nuts, whole grains, dark green vegetables | Relax muscles and reduce pain |
| Foods rich in omega 3 | salmon, flax seeds, walnuts | Anti-inflammatory effect, reducing prostaglandin secretion |
| iron supplement foods | Liver, spinach, red meat | Prevent fatigue caused by menstrual anemia |
3. Foods to avoid during menstruation
| food category | specific food | adverse effects |
|---|---|---|
| Raw and cold food | Ice drinks, sashimi, cold salads | Aggravate uterine cold and lead to irregular menstrual blood |
| High salt food | Pickled foods, processed foods | Increase edema and bloating |
| Caffeine drinks | Coffee, strong tea, energy drinks | Increased anxiety and breast tenderness |
| High sugar foods | Cakes, candies, sugary drinks | Cause blood sugar fluctuations and aggravate mood swings |
4. Recommendations for popular dietary therapy programs
1.Ginger jujube brown sugar water: 3 slices of ginger, 5 red dates, appropriate amount of brown sugar, boil and drink, 1-2 times a day. This is the most popular menstrual drink on social platforms recently.
2.Black bean and walnut porridge: 50g black beans, 30g walnuts, 100g rice, make porridge and eat. Rich in phytoestrogens and omega-3, it's generating buzz in the health community.
3.Salmon and vegetable salad: Salmon with spinach, broccoli, etc., seasoned with olive oil. This anti-inflammatory diet combination is widely recommended among fitness bloggers.
5. Nutritional supplement suggestions
| Nutrients | Recommended intake | best food source |
|---|---|---|
| magnesium | 300-400mg/day | pumpkin seeds, almonds, dark chocolate |
| Vitamin B6 | 1.3-1.7mg/day | Chickpeas, salmon, potatoes |
| Calcium | 1000mg/day | Dairy products, tofu, green leafy vegetables |
| iron | 18mg/day | Red meat, animal liver, black fungus |
6. Lifestyle Suggestions
1. Maintain a regular schedule and avoid staying up late
2. Moderate exercise, such as yoga, walking and other gentle exercises
3. Keep your abdomen warm and use a hot water bottle
4. Maintain a happy mood and reduce stress
7. When Do You Need Medical Treatment?
If the pain seriously affects your daily life or is accompanied by the following symptoms, you should seek medical attention promptly:
- Pain continues to get worse
- Prolonged menstrual period or abnormal amount of bleeding
- Symptoms such as fever, nausea and vomiting occur
Through reasonable diet and lifestyle adjustments, most menstrual pain can be effectively relieved. It is recommended that every woman keep track of her menstrual reactions and find the diet plan that best suits her.
check the details
check the details
en
