The monthly cycle of a woman is regulated by many hormones. Their production varies depending on the phase of the cycle and affects the work of all organs and systems. These fluctuations affect the well-being of women, can disrupt metabolic processes, cause eating disorders and unpleasant vegetovascular reactions. Balancing heavy syndromes will help a balanced diet during menstruation. The task of the diet is to provide the body with energy and prevent weight gain, combat edema, improve sleep, reduce irritability, strengthen the immune system.
Dependence of nutrition and well-being during menstruation
The body of a woman is naturally programmed to cyclical changes, which are aimed at the possibility of conception. The maturation and release of the egg is accompanied by the activity of various hormones - estrogen, progesterone, prostaglandin, prolactin, etc. Depending on the phase of the cycle, their synthesis sometimes increases or decreases. And these fluctuations affect the work of the whole organism, which manifests itself in unpleasant syndromes:
- increases and decreases appetite
- distorted perception of smells,
- fluid is retained in the tissues and provokes swelling,
- constipation occurs
- migraine-like headaches bother you
- excessive irritability and tearfulness appear,
- disturbed night sleep.
All these syndromes can be made less painful and unpleasant if you adjust your diet a little. Puffiness at the end of the cycle will be much less disturbing if you remove the salty foods from the menu and generally salt the dishes. To curb appetite will help increase the amount of protein in the diet and the replacement of sweets "slow" carbohydrates - cereals, seeds, nuts. Dealing with stool disorders is the task of vegetables rich in fiber.
If fertilization has not occurred, the uterine mucosa is rejected - menstruation begins. Often, during the menstrual period, the woman experiences severe abdominal pain, and in the case of heavy bleeding, weakness and dizziness can join. To alleviate the pain, you should include foods rich in magnesium, vitamins B1 and B6. The presence of dishes in the menu, in which a lot of ascorbic acid and iron, will prevent the risk of anemia during heavy menstruation.
Some products have the properties to postpone the beginning of menstruation or, conversely, to accelerate their onset. It is believed that 2 lemons eaten with the skin can delay the onset of menstruation for 2-3 days. But the products that cause menstruation are parsley, onion peel. Take 2 tablespoons of dry raw materials, pour a glass of boiling water and insist on a water bath for half an hour. Then cool and drink half a cup twice a day. However, such means must be treated very carefully so that they do not provoke a failure in the hormonal balance of the body.
Choice of health products for menstruation
How to eat during menstruation, so that your health is normal, depends on the manifestations of the syndromes. With increased tearfulness and nervous breakdowns, it is worth while to abandon the exciting drinks - alcohol, strong tea and coffee. But a piece of dark chocolate will help to calm down, because it contains a lot of magnesium.
Nutrition for painful menstruation must necessarily include foods rich in vitamins B1, B6 and B12, since there is evidence of research on the anesthetic properties of this combination of active substances.
Selection of products that make it easier during menstruation:
Treatment of premenstrual syndrome
7-10 days before menstruation, premenstrual syndrome occurs, during which it is extremely difficult for women to control their condition. Sometimes gynecologists prescribe hormonal treatment for women, but much more often patients are offered a complex of minerals and vitamins, homeopathic remedies and it is recommended to make changes in the diet.
Observations show that with the consumption of carbohydrate foods, the correct balance of hormones that are responsible for managing menstruation is achieved. These hormones are called progesterones and estrogens. Most likely, this explains the women's craving for chocolate, sweets and other sweets during this period. But you need to consider that there are much more useful ways to get carbohydrates, such as eating fruits, grains, vegetables and dried fruits.
Meals during the month
Diet during the month prescribes to eat a small amount of nuts, because they contain a lot of calories. Almonds, walnuts, hazelnuts and pine nuts have a special effect on the body. With their help, hunger is quickly satisfied and appetite decreases. Nuts contain B vitamins that a woman's body needs. The advantage of the nut is also that they are rich in polyunsaturated fatty acids, which have a positive effect on the nervous and cardiovascular systems and help to reduce pain from muscle spasms.
To get healthy proteins and fatty acids you need to eat fish. Seafood can also be of great benefit because they are rich in iodine, which controls the activity of the thyroid gland.
Dietary and dairy products are also the basis of nutrition during menstruation, because they are rich in calcium, with a deficiency in which the condition of women can worsen greatly. Diet during the month also recommends eating hard cheese and cottage cheese, as well as kefir, because it can also restore the microflora.
Vitamin D, contained in eggs, butter and fish, is needed for better calcium absorption. It is also worth eating more vegetables. Special priority for broccoli, because it contains folic acid, which enhances the formation of red blood cells. Vitamin B6 and magnesium are also present in broccoli. With this composition, the level of estrogen is normalized, and the sensations of pain disappear.
Do not forget about lentils, which are also rich in minerals, folic acid and protein. Lentil combines fiber and carbohydrates, which makes it possible to use it to satisfy hunger that occurs during menstruation.
Diet during menstruation in your diet should also have magnesium, because the deficiency of this mineral unnecessarily excites the emotional state. You can get magnesium from apricots, seeds, cereals, bananas, green vegetables and cabbage.
During the observance of the diet during menstruation, marinades, smoked meats and pickles should be abandoned, since they retain body fluids.
In a liquid diet should include infusions of herbs, compotes, water, teas and juices, and during heavy periods it is recommended to brew nettles. To prevent cravings for sweets, dried fruits and honey are used, but in reasonable quantities.
Diet during menstruation will help alleviate the unpleasant symptoms that accompany this period.
The menstrual cycle is characterized by a different functioning of the body than at normal time. Eat during your period must be balanced. In the first half of the cycle, the female body is set to burn fat, so you need to provide it with the right amount of energy. This will help you complex carbohydrates - rice and buckwheat, pasta from durum wheat, young boiled potatoes and whole grain bread. The rate of carbohydrates consumed per day - 3-4 grams per 1 kg of weight.
In the second half of the cycle, it is necessary to make adjustments to the diet. For the body during this period is characterized by the accumulation of fat, so the food during menstruation plan so that it is dominated by protein foods (0.5-1.5 grams per 1 kg of weight). You should also limit yourself to consuming salty and spicy foods. Be sure to diversify the diet with dishes rich in iron - seafood, beef liver and buckwheat porridge.
With the beginning of the cycle, the woman feels fatigue, fatigue, drowsiness and an abrupt change of mood. No less common symptom is a brutal appetite. Even after a hearty lunch, girls are often drawn to eat sweet or flour products. From the point of view of nutrition, such a need is called not only as "carbohydrate thirst." Those who can not control their appetite, inevitably gain a couple extra pounds during the critical days.
To overcome hunger and eat properly during menstruation, you need to know which foods are most beneficial for the female body during this period:
Broccoli, bell pepper, green salad and green beans are among the most valuable foods for menstruation. The composition of green vegetables include such essential substances as potassium, magnesium and calcium, which significantly alleviate pain in the lower abdomen and reduce the intensity of secretions. In particular, boiled broccoli with a high content of folic acid normalizes the level of estrogen in the blood, and also prevents fluid retention in the body.
Often, on critical days, a woman feels a nagging pain in the joints and lower back because she does not know how to eat properly during menstruation. It is worth noting that most PMS symptoms are associated with calcium deficiency. In order to free yourself from unpleasant sensations and make the process more comfortable, it is recommended to include dairy products - cottage cheese, milk and unsalted cheese, butter in small quantities, chicken eggs in the power during menstruation.
Almonds, pine nuts and walnuts, peanuts and others have a special beneficial effect on the female body. A small handful of nuts per day, included in the food during menstruation, contributes not only to satisfy hunger, but also to a normal metabolism. Unsaturated fatty acids contained in all kinds of nuts, reduce muscle pain. The rate of consumption of this product per day for food during menstruation should not exceed 100 grams: everything above this limit will inevitably become overweight.