What to eat during menstruation to relieve discomfort?

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During the menstrual cycle, many people experience unpleasant symptoms such as abdominal cramps, headaches, nausea, fatigue, bloating, diarrhea, mood swings,... The adjustment of the menu for Red light days can help relieve these symptoms.

1. Menstruating should eat what?

With the question of what to eat when the month comes, women can refer to the suggestions below:

1.1 Drink lots of water

Drinking lots of water is always useful advice from experts for everyone, especially during menstruation. During the red light period, the body often has typical symptoms such as cramps and pain. Drinking enough water can reduce the risk of headaches, cramps,... Therefore, it is recommended to drink at least 2 liters of water per day.

1.2 Fruits

Water-rich fruits such as apples, pears, watermelons, ... help limit women's sugar cravings during the menstrual cycle, while providing enough essential nutrients and micronutrients. Eating sweet fruits helps provide enough sugar for the body without much refined sugar.

1.3 Green leafy vegetables

During menstruation, women often experience a decrease in iron levels, especially if their periods are heavy. This can lead to fatigue, dizziness, body aches, etc. Therefore, it is recommended to increase the addition of green leafy vegetables such as kale, spinach, ... to the menu for red light day to increase the amount of iron for the body. At the same time, spinach is also rich in magnesium, which is good for health.

1.4 Ginger

A cup of ginger tea helps to improve some menstrual symptoms. Ginger has anti-inflammatory effects, so it can soothe sore muscles during the red light day. At the same time, ginger also reduces the feeling of nausea and vomiting. However, women should be careful not to consume too much ginger. Consuming more than 4g of ginger per day can cause heartburn and abdominal pain.

1.5 Chicken

Chicken is an iron and protein rich food that you should add to your diet. Eating foods rich in protein will help improve general health, help women stay full for a long time during menstruation and reduce cravings.

1.6 Fish

Fish is rich in iron, protein and Omega-3 fatty acids. Therefore, fish is a very good nutritional supplement for everyone's diet. Eating fish will supplement iron for the body, control the decrease in iron levels during menstruation. Besides, Omega-3 also reduces the intensity of pain during periods. At the same time, this nutrient also reduces depression, mood swings around the menstrual period.

1.7 Art

Turmeric is an anti-inflammatory spice with the main active ingredient being curcumin. People who take turmeric in the diet experience milder symptoms during their periods.

1.8 Dark Chocolate

Dark chocolate is rich in iron and magnesium. One 100g dark chocolate bar contains 67% of the body's daily iron needs and 58% of the body's magnesium needs. Magnesium relieves symptoms of period red light.

1.9 Flaxseed oil

Every 15ml of flaxseed oil contains 7,195 milligrams of Omega-3 fatty acids. The use of flaxseed oil can ease constipation - a fairly common symptom during the red light period.

1.10 Legumes

Legumes and tofu are both high-protein foods. Therefore, they are a very good meat substitute for vegetarians. At the same time, they are also rich in iron - a great supplement for women during menstruation when iron levels are low.

1.11 Yogurt

Many women get yeast infections during or after their period. For those prone to yeast infections, probiotic-rich foods like yogurt are great because they help feed the good bacteria in the vagina, which helps fight infections. At the same time, yogurt is also rich in magnesium and other essential nutrients such as calcium. So, in the menu for the red light day, you can add yogurt.

1.12 Mint tea

Peppermint tea can ease menstrual cycle symptoms. Specifically, it helps relieve menstrual cramps, nausea, and diarrhea.
MORE: Interesting facts about red light day in women

2. Foods to avoid during red light days

While all foods can be used in moderation, women should avoid certain foods that can make menstrual cycle symptoms worse. That is:

2.1 Salt

Consuming a lot of salt will lead to water retention and can cause bloating. To reduce bloating during menstruation, women should reduce the amount of salt in their food and avoid processed foods that are high in sodium.

2.2 Road

During the red light period, you can eat sugar in moderation. Be careful not to eat too much sugar because it can make your mood worse. If women tend to feel moody, depressed or anxious during their menstrual cycle, they should monitor their sugar intake to make appropriate adjustments.

2.3 Coffee

Caffeine can cause water retention and bloating, worsening headaches. However, coffee withdrawal can also cause headaches. Therefore, women should not completely cut out coffee if they have a daily habit of drinking. Coffee can also cause digestive problems. People who often experience diarrhea during menstruation should reduce their coffee intake during the day.

2.4 Alcohol

Alcohol can have a number of negative effects on the body, which can worsen menstrual symptoms. Alcohol dehydrates the body, worsens headaches, and causes bloating. At the same time, it can also lead to digestive problems such as diarrhea and nausea.

2.5 Spicy food

Spicy foods can upset the stomach, causing diarrhea, nausea and stomach pain. For those who have difficulty tolerating spicy foods or are not used to eating spicy foods, they should avoid this type of food during the menstrual cycle.

2.6 Red meat

During menstruation, a woman's body produces prostaglandins - which help the uterus contract, helping to regular menstruation. However, high levels of prostaglandins can cause cramps. Because red meat contains a lot of prostaglandins, it is necessary to limit eating during the red light period.

2.7 Food intolerances

If you are sensitive to certain foods, you should avoid these foods, especially during the menstrual cycle. Specifically, if you have a history of lactose intolerance, you should not drink milk during your menstrual cycle. Eating intolerant foods during the red light period can cause symptoms such as nausea, diarrhea, constipation,...
In the menu for the red light day, women should eat some foods has the effect of reducing symptoms and should limit foods that increase uncomfortable symptoms. If you have a lot of abdominal pain, affecting your daily life, you should go to the doctor to check your gynecological condition and be prescribed treatment when necessary.
To help customers detect and treat gynecological diseases early, Vinmec International General Hospital has a basic gynecological examination and screening package, helping customers detect early inflammatory diseases and help treat Easy, inexpensive treatment. Screening detects gynecological cancer (cervical cancer) early even when there are no symptoms.
Basic gynecological examination and screening package for female customers, has no age limit and may have the following symptoms:
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Reference source: healthline.com