Contents:
- Medical Video: 9 Bad Habits That you Must Break During Periods!
- Foods that should be avoided before and during menstruation
- 1. Processed wheat
- 2. Foods or drinks that contain caffeine
- 3. Foods that contain trans fat
- The recommended food is eaten before and during menstruation
- 1. Foods that contain protein and fiber
- 2. Foods that contain enough iron
- 3. Foods or drinks that contain high calcium
- The way you eat is also influential
Medical Video: 9 Bad Habits That you Must Break During Periods!
Days during menstruation sometimes interfere with daily activities, because they are often accompanied mood the bad, stomach cramps, bloating, and so on. These things are caused because during the menstrual period, your uterine wall decays. Eating healthy foods before and during the menstrual period can help minimize these disturbing conditions. However, if the signs occur for a long time, check with your doctor for help.
Foods that should be avoided before and during menstruation
1. Processed wheat
Processed wheat no longer contains nutrients as in native wheat, due to processing processes. The effect, the content in processed wheat foods can make you feel more disturbed by the effects of menstruation, because processed oats also interfere with blood sugar and appetite. To reduce pain during menstruation, it is recommended not to eat a lot of processed wheat products, such as cakes, white bread, or sweet foods. Choose foods that use pure wheat such as products whole grains like oatmeal or brown rice.
2. Foods or drinks that contain caffeine
Caffeine is a stimulant found in plants, such as tea, coffee and chocolate beans. Usually, caffeine is added to various food and beverage products. Indeed there is not much scientific evidence that avoiding caffeine can be beneficial in reducingpre-menstrual syndrome. But according to Elizabeth Bertone-Johnson, ScD, associate professorEpidemiology at the University of Massachusetts at Armherst who has studied nutrition in PMS, said that reducing caffeine can help reduce breast pain and flatulence.To avoid these risks, reduce consuming foods or drinks that contain caffeine during menstruation, such as coffee, black tea, soft drinksand chocolate.
3. Foods that contain trans fat
Avoiding foods that contain trans fat can also help reduce stomach pain during menstruation. Examples of foods containing trans fat are fries, onion rings, donuts, butter, and all foods that use vegetable oil as a food ingredient. To replace these foods, look for foods such as nuts, seeds, avocados, or olive oil (olive oil). These foods contain unsaturated fats, which can help reduce inflammation.
The recommended food is eaten before and during menstruation
So, you should eat there during menstruation so mood stay awake and body condition remains fit without being interrupted by menstrual pain?
1. Foods that contain protein and fiber
Eating foods rich in protein and fiber can help stabilize your blood sugar, which can help to balance your appetite during your menstrual period.
Jaclyn London, M.Sc., R.D., a nutritionist from Mount Sinai Hospital in New York City said that usually appetite is at its peak during the day. Snacking almonds or apples can also help you balance your appetite. It is also recommended to eat fibrous foods, such as fruits and vegetables.
Eating protein-rich foods such as cereals can also help you through periods of pre-menstrual syndrome, aka PMS. Cereals contain vitamin B. Based on research, women who consume a lot of thiamine (vitamin B1) and riboflavin (Vitamin B2), have a significantly higher risk of experiencing PMS. Keep in mind that Vitamin B is consumed by women not from supplements, but from food.
2. Foods that contain enough iron
Many women become iron deficient in their body during menstruation due to blood released during menstruation. To help your body maintain adequate iron content, you can eat iron-rich foods, such as spinach, jogo beans, tomatoes, potatoes, and so on.
3. Foods or drinks that contain high calcium
Research shows that women who have high calcium and Vitamin D content in the body are more likely to experience lower PMS. This is because calcium can help your brain to reduce the feeling of stress that may be experienced during the menstrual period. In addition, vitamin D also affects emotional changes.
In the study, it was also mentioned that this is effective if the source of calcium is obtained from food, not from supplements. Choose about 3 calcium-rich food products every day, such as milk low-fat, cheese, yogurt, orange juice, and peanut milk.
For milk-based foods, make sure that the food is low in fat. To fulfill the vitamin D content, it is rather difficult to get enough vitamin D if only from food. One of the foods rich in Vitamin D is salmon. However, you can add vitamin D to your body plus a multivitamin or supplement.
The way you eat is also influential
When you are menstruating, it is advisable not to eat at all at once. It's best to eat regularly every few hours but in smaller portions. This can help you control your appetite, because during menstruation you may experience things like stomach cramps or nausea.
At times like that, you don't want to be starved but not too full, but you want your stomach to stay filled. Setting your dietary tactics can also help you deal with bloating during your menstrual period.
