The menstrual period is a psychologically-physiologically tiring period in which women deal with negativities such as irritability, tension, constant cravings for sweets, hunger, pain and bloating. Especially with the nutritional moves to be made during this period, you can reduce these symptoms and maintain your weight.
Salt consumption should be reduced to prevent edema. You can use spices such as black pepper and thyme instead of salt. Stay away from foods such as canned, pickled, pickled and tomato paste. To relieve edema, you can consume foods such as parsley, thyme, pineapple, mint, arugula, dandelion, cinnamon, cherry stems, white and red cabbage, and peeled pears, as well as tomato juice containing lycopene.
Breast. Sensitivity is one of the biggest problems during menstruation. To reduce sensitivity, stop consuming foods containing caffeine such as coffee, cola, etc. and try to consume sage and lemon balm tea instead, which will reduce your sensitivity. A diet rich in magnesium during menstruation can reduce sweet cravings and other symptoms. When the amount of magnesium decreases, the tendency to sugary foods increases, fatigue, weakness, exhaustion and irritability occur. Red meat, white meat, nuts, pumpkin and sunflower seeds, dried legumes, cocoa, dark green vegetables, whole grain bread, avocado, peanut butter, cheese, eggs, potatoes, pineapple, banana and orange contain magnesium, which helps relieve pain during menstruation. It helps relieve sweet cravings.
During the menstrual period, weakness and fatigue may be felt due to blood loss. It is necessary to consume iron-rich foods such as red meat, eggs, legumes, dark green leafy vegetables and chia seeds. Consuming iron-rich foods with vitamin C-rich foods such as parsley, tomato and lemon increases iron absorption.
Consuming foods such as fish, chicken, broccoli, bananas, carrots, eggs, avocado, spinach and grains rich in vitamin B6 helps the nervous system. Thanks to its positive effect, it reduces tension and irritability experienced before menstruation.
Increase your consumption of fruits and vegetables for constipation, which can frequently occur during this period. Additionally, probiotic yoghurt and oatmeal mixtures during snacks prevent your constipation.
Read: 0
