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What to eat when you have menstrual pain?

2026-01-18 17:22:28 healthy

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

What to eat when you have 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 categoryRecommended foodEfficacy
Warm foodRed dates, ginger, brown sugar, longanPromote blood circulation and relieve uterine cold
Foods rich in magnesiumBananas, nuts, whole grains, dark green vegetablesRelax muscles and reduce pain
Foods rich in omega 3salmon, flax seeds, walnutsAnti-inflammatory effect, reducing prostaglandin secretion
iron supplement foodsLiver, spinach, red meatPrevent fatigue caused by menstrual anemia

3. Foods to avoid during menstruation

food categoryspecific foodadverse effects
Raw and cold foodIce drinks, sashimi, cold saladsAggravate uterine cold and lead to irregular menstrual blood
High salt foodPickled foods, processed foodsIncrease edema and bloating
Caffeine drinksCoffee, strong tea, energy drinksIncreased anxiety and breast tenderness
High sugar foodsCakes, candies, sugary drinksCause 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

NutrientsRecommended intakebest food source
magnesium300-400mg/daypumpkin seeds, almonds, dark chocolate
Vitamin B61.3-1.7mg/dayChickpeas, salmon, potatoes
Calcium1000mg/dayDairy products, tofu, green leafy vegetables
iron18mg/dayRed 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.

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