Pains in the lower abdomen, abdominal swelling, fluid retention, headaches, sudden mood swings, irritability … these are just some of the symptoms that a large majority of women have just before their menstruation arrives or in the days in which it lasts. In addition to staying well hydrated, relax and perform moderate physical activity, it is also important to make some changes in the usual diet to avoid the suffering of diseases like these, to make those days of the month much more bearable and not affect us as much.
Importance of diet during menstruation
Before the arrival of menstruation and during it, many women experience changes both physically and emotionally, presenting symptoms such as abdominal pain and swelling, malaise, constipation or diarrhea, breast tenderness, fluid retention, irritability, changes in mood, low self-esteem, among others, as explained in more detail in the article what are the symptoms of the rule.
To minimize this type of symptoms during the days of menstruation, it is important to take care of the daily diet and include in it those foods that have nutrients that help to cope with hormonal imbalances, to combat many of these problems and, therefore, to favor your well-being in every way. In this way, you will find yourself much better and you will be able to perform all your daily tasks like any other day.
Foods rich in potassium
Among the most recommended nutrients to combat the symptoms that may manifest during the rule, is potassium. The reason is that this mineral so essential for health allows to maintain a balance in the level of body fluids, promotes the good condition of the bones and is very important for the transmission of nerve impulses. For all this is that increasing your consumption on the days of menstruation, will help you avoid fluid retention, bloating, gas accumulation and other emotional symptoms.
The foods richest in potassium that you can eat are:
- Vegetables such as chard, Brussels sprouts, broccoli, watercress, artichokes, potatoes.
- Fruits like banana, melon, strawberries, coconuts, tomato, and custard apple.
- Nuts such as nuts and peanuts.
- The soy.
Foods rich in fiber
It is also essential that your diet does not lack the proper dose of fiber, which is around 25 and 30 grams per day according to nutrition specialists. Fiber is good for reducing the level of estrogen, which increases during menstruation, and promote digestive health, preventing conditions such as indigestion, gas formation, abdominal inflammation and conditions such as constipation.
As foods rich in fiber, the following stand out:
- Vegetables such as artichoke, chard, broccoli, peas, turnips, asparagus, cauliflower.
- Fruits such as plum, blueberries, kiwi, avocado, apples, pears, meddlers, oranges.
- Whole grains
- Nuts such as nuts, almonds or pistachios.
- Sunflower seeds and flax seeds.
Foods that increase serotonin
As we have pointed out, emotional symptoms such as nervousness, irritability and mood ups and downs are very frequent during menstruation. And to contribute to your emotional well-being and avoid states like these chafen or quenching, nothing better than increase the consumption of foods that enhance the production of serotonin in the body. This is a neurohormone that is responsible for maintaining the state of mind in balance and helps reduce, considerably, stress and anxiety. For these reasons, it has been commonly referred to as the “happiness hormone”.
Some of the foods that favor the increase of serotonin are:
- White meats like chicken and turkey.
- Blue fish like salmon, tuna, herring, mackerel, sardine, and trout.
- Vegetables such as spinach, cabbage, pumpkins, watercress, artichokes, arugula.
- Fruits such as pineapple, avocado, papayas, mangoes, bananas.
- Cereals such as wheat, oats, corn, rye.
- Legumes such as soybeans, lentils, chickpeas.
Foods rich in iron
Although it is recommended for all, especially women who tend to have long periods of menstruation and an abundant flow, should try to integrate into their diet a greater amount of food with iron. This mineral is essential for the formation of red blood cells and to prevent the suffering of states of anemia, having symptoms such as fatigue, fatigue, dizziness and headaches. In addition, it has been proven that iron is also excellent for relieving cramps that can cause contractions of the uterus during those days of the month.
Among the foods richest in iron, are:
- Vegetables such as spinach and chard.
- Fruits such as figs, plums, grapes, mango and those dehydrated.
- Meats such as veal, pork or lamb.
- Fish such as anchovies, sardines, anchovies.
- Cereals such as wheat germ and brewer’s yeast.
- Legumes such as soybeans, lentils and chickpeas.
- Nuts such as pistachios and sunflower seeds.
Foods rich in vitamin B6
In vitamin B, vitamin B6 is found, which plays important roles in the body such as improving muscle performance, increasing energy production, acting as a natural diuretic and helping regulate the nervous system and hormonal activity. It is a nutrient that in your days, will prevent the accumulation of fluids in the body, will allow you to be of better mood and combat muscle weakness, fatigue, difficulty sleeping, deconcentration, etc.
Foods with more vitamin B6 are:
- Meats such as chicken, veal, liver and pork.
- Fish such as salmon, tuna, sardines, grouper and herring.
- Fruits like banana and avocado.
- Nuts such as nuts and peanuts.
Foods to avoid during menstruation
On the contrary, there are foods or ingredients that can worsen the discomfort for the duration of the period and aggravate the symptoms presented. Next, we show you what you should avoid or moderate your consumption:
- Red meats and very fatty foods.
- Food rich in salt.
- Foods rich in sugars.
- Drinks or foods with caffeine.
- Alcoholic drinks.
- Moderate the intake of dairy products (do not consume more than 2 servings per day).