How much do you know about menstruation?

Menstruation is something that every woman has to go through. About 80% of women suffer from premenstrual discomfort: abdominal pain, chest tightness, irritability, acne... Every month, there are a few days before the "period" comes, and all kinds of annoying symptoms come together. How can people not be troubled?

Nutrition experts have found that premenstrual discomfort is related to nutrient deficiencies. As long as you supplement with the corresponding vitamins, you can get through this period easily and happily.

Problem 1: Moody

Xiao Jie would become moody, cry easily, and become depressed before every menstruation. She herself did not even understand why her mood changes occurred.

Deficiency element: Vitamin B6 Studies have shown that women who consume enough vitamin B6 can maintain stable mood before menstruation. This is because vitamin B6 can help synthesize mood-enhancing neurotransmitters such as dopamine. Another study showed that vitamin B6 can also relieve premenstrual anxiety if taken with magnesium.

Recommended foods: cauliflower, carrots, bananas

Problem 2: Chest Discomfort

When Zhang Lin's menstrual period was approaching, she found that her breasts became hard and her breasts were so swollen and painful that she couldn't touch them at all. In fact, this is also one of the common symptoms of premenstrual syndrome.

Deficiency element: Vitamin E. Women who take vitamin E will have 11% less breast discomfort. This nutrient reduces the production of prostaglandins, a substance that can trigger a range of premenstrual pains. Vitamin E can also relieve abdominal pain.

Recommended foods: vegetable oil, spinach, cereals

Question 3: Abdominal pain

Ying would feel intermittent abdominal pain a week before her period, and the pain would become more severe 2-3 days before her period.

Deficiency of elements: O-3 fatty acids. Abdominal pain is the most common premenstrual problem. If women consume more O-3 fatty acids in their daily diet, they can relieve 40% of abdominal pain. Omega-3 fatty acids can reduce the secretion of a hormone in women's bodies, which may intensify uterine contractions and cause abdominal pain before menstruation. Omega-3 fatty acids can also relieve anxiety caused by premenstrual syndrome.

Recommended food: deep-sea fish, such as salmon and tuna

Problem 4: Insomnia and poor sleep quality

Jing started suffering from insomnia a week before her period. Even when she fell asleep, she would wake up easily. Jingjing felt exhausted and physically weak.

Deficiency element: Tryptophan Due to hormonal changes, about 60% of women have difficulty falling asleep in the week before menstruation. However, tryptophan can effectively improve sleep quality. The body uses tryptophan to produce a chemical complex amine to help you fall asleep peacefully.

Recommended foods: turkey, beef, pecans

Problem 5: Acne

Chenchen knows exactly when her period will come every month because before that, annoying pimples always appear on her pretty face on time.

Lack of elements: Zinc. Acne is the most annoying thing for women. A study shows that women who do not have acne have significantly higher zinc levels in their bodies than those who do. Zinc blocks the growth of an enzyme that can lead to inflammation and infection. In addition, zinc can reduce skin oil secretion and reduce the chance of infection. So to eliminate small pimples, give yourself some zinc!

Recommended food: beef, pork, lamb, shrimp, pumpkin

Problem 6: Sweet tooth

Qian always gains weight in the week before her period because she is particularly hungry at this time and has a strong craving for sweets.

Deficiency of elements: Calcium Women who consume more calcium before menstruation will feel 48% less hungry. Because the secretion of estrogen increases at this time, it hinders the dissolution of calcium in the blood. Due to calcium deficiency, women's moods are more likely to fluctuate, and women who are in a bad mood tend to vent their unhappiness by overeating.

Recommended foods: By supplementing with foods high in calcium, you can relieve symptoms of premenstrual hunger, as well as relieve premenstrual headaches and eliminate body edema.

What foods should be avoided during menstruation?

Menstruation is a special period for women. Due to the special physiological conditions of women during this period, they should avoid eating certain foods, otherwise it is easy to cause harm to the body. These foods are divided into three main categories:

1. Raw and cold foods: those referred to as cold foods in traditional Chinese medicine, such as pears, bananas, water chestnuts, stone ear, stone flower, and ground ear. Most of these foods have the effects of clearing away heat and detoxifying, nourishing yin and reducing fire. They are beneficial to the human body when consumed on a normal basis. However, you should try not to eat or eat less of these foods during the menstrual period, otherwise it will easily cause symptoms such as dysmenorrhea and irregular menstruation.

2. Spicy foods: such as cinnamon, prickly ash, cloves, pepper, etc. These foods are all condiments. In normal times, when cooking, adding some peppers to the dishes can make the dishes taste better. However, women during their menstrual period should not eat these spicy and irritating foods, otherwise it may easily lead to dysmenorrhea, excessive menstrual bleeding and other symptoms.