Soothe premenstrual rage! Take the right 8 key nutrients

"Why are you so angry? Have you had your period?" Mr. Wang happily invited his girlfriend to a romantic dinner, but was inexplicably scolded. He questioned angrily, and both of them fell asleep in anger that night. In fact, due to the fluctuations in hormone concentrations in the body, many women will experience depression, irritability, abdominal tightness, breast swelling and pain, and other discomforts during or before their menstrual period, which affects their quality of life and interpersonal relationships. Nutritionists suggest that moderate supplementation of the eight major nutrients, while maintaining a balanced and diverse diet, can also prevent or alleviate premenstrual syndrome.

【Key Nutrition 1/Calcium】

Hong Ruopu, a nutritionist at the Zhongxiao branch of Taipei Municipal United Hospital, said that calcium can help relieve spasms, strengthen the conduction response of the nervous system, and help regulate heartbeat and muscle contraction. Sufficient calcium supplementation can help women calm their emotions and eliminate stress. It is recommended to consume 1200 to 1500 mg of calcium per day. Common foods rich in calcium include green leafy vegetables, milk and its products, dried fish, dried shrimp, kiwi fruit, black sesame, etc.

【Key nutrient 2/magnesium】

Magnesium helps relieve spasms and has the function of regulating nerve cell and muscle contraction. It is a nutrient that can stabilize emotions and eliminate anxiety. Nutritionist Hong Ruopu said that studies have shown that a daily intake of 250 micrograms of magnesium is sufficient to relieve the symptoms of premenstrual headaches. Common foods high in magnesium include whole grains, green vegetables, beans, nuts, milk and its products, and seafood.

【Key Nutrition 3/Tryptophan】

Tryptophan is a natural amino acid and is also the raw material for the brain to produce serotonin. Serotonin is a neurotransmitter that can slow down nerve activity, make people calm and relaxed, and effectively help sleep. However, tryptophan is a nutrient that the human body cannot synthesize on its own and must be obtained through food. It is recommended that women with premenstrual symptoms such as insomnia and poor sleep can moderately supplement with foods rich in tryptophan, such as meat, milk and its products, beans, nuts (sunflower seeds, sesame seeds, and pumpkin seeds have the highest content), bananas, etc.

[Key nutrient 4/Carbohydrates]

Sugar (carbohydrates) are a key source of energy for body tissues and a good helper for eliminating tension and fatigue. They can stimulate insulin secretion, thereby helping more tryptophan enter the brain and synthesize serotonin, thereby helping to relax and relieve premenstrual syndrome. Among foods rich in carbohydrates, monosaccharides are the best absorbed, but they are most likely to cause obesity and a rapid increase in blood sugar. It is recommended to choose polysaccharide foods, such as whole grains and root vegetables, instead.

【Key Nutrition 5/Vitamin B Group】

Nutritionist Hong Ruopu said that B vitamins can maintain the stability of the nervous system; vitamin B6 can improve the secretion of serotonin. Studies have found that taking 50 micrograms of vitamin B6 and 250 milligrams of magnesium daily can relieve symptoms of headaches and mood swings. Common foods rich in B vitamins include milk, eggs, meat, vegetables and whole grains.

[Key Nutrition 6/Soy Isoflavones]

Soy isoflavones are a natural plant-based compound with a structure similar to human estrogen. Daily supplementation with an appropriate amount can help relieve the uncomfortable symptoms of premenstrual syndrome. Dairy products, eggs, soy milk, soybeans, meat, vegetables and whole grains are all common foods rich in soy isoflavones.

【Key Nutrition 7/Flaxseed Oil】

Flaxseed oil contains the main fatty acids linseed oil and α-linseed oil, which help inhibit prostaglandins and relieve premenstrual discomfort symptoms such as abdominal pain, breast swelling and pain caused by prostaglandins in women.

【Key Nutrition 8/Evening Primrose Oil】

Evening primrose oil is a common nutrient that can prevent premenstrual syndrome. It can reduce the concentration of prostaglandins during menstruation, regulate estrogen (female hormone), and relieve uncomfortable symptoms such as mood swings, menstrual pain, and breast swelling and pain.