There are often female friends around me who suffer from menstrual discomfort, such as irritability, emotional instability, backache, bloated stomach, dysmenorrhea, etc. during menstruation. Male friends can do nothing but console me by saying "drink more hot water". In fact, eating the right foods can also relieve menstrual symptoms such as mood swings and dysmenorrhea. Some foods can also fight depression. So what foods can relieve PMS? What precautions should be taken during menstruation?

1. Foods suitable for menstruation

1. Dairy products

Research has found that calcium supplementation can effectively relieve tension and muscle spasms, and even prevent premenstrual cramps. Problems such as emotional irritability. Therefore, a daily intake of calcium-rich foods such as yogurt, low-fat milk or cheese can help relieve premenstrual discomfort.

2. Salmon

Salmon and other deep-sea fish are rich in omega-3 fatty acids, which can maintain the balance of hormones such as cortisol and adrenaline, and help get rid of premenstrual syndrome and irritable mood.

3. Sunflower seeds

Supplementing B vitamins can help relieve bloating, cramps, fatigue and mood swings. Sunflower seeds are an important food source of vitamin B1. Foods rich in vitamin B6 such as tuna and saury should also be supplemented appropriately. In addition, whole wheat bread is also rich in B vitamins.

4. Banana

Magnesium regulates the happy neurotransmitter serotonin in the brain. Bananas are rich in the trace element magnesium, which is an excellent food for fighting depression. Foods rich in magnesium include spinach, tofu and cashews.

5. Tea

Many teas can help relieve the "unhappy days of the month." Chamomile tea relieves stress and anxiety, and peppermint tea prevents nausea. It should be reminded that drinking strong tea is not suitable during menstruation.

6. Flaxseeds

Flaxseeds not only contain a large amount of omega-3 fatty acids, but also contain phytoestrogens, which help regulate hormones in the human body. Eating a handful of flaxseeds every day can balance various hormone levels in a woman's body, thereby improving her mood and making her feel happier.

2. Food taboos for women during menstruation

1. Eating salty food

Women should remember not to eat salty food before menstruation. Because salty food will increase the salt and water storage in the body, progesterone will increase before menstruation, which can easily cause edema, headaches and other phenomena. If you start eating low-salt foods 10 days before menstruation, the above symptoms will not occur.

2. Drink carbonated drinks

Many women who like to drink carbonated drinks will experience fatigue and lack of energy during menstruation, which is due to iron deficiency. Performance. Because soda and other drinks mostly contain phosphates, they react chemically with the iron in the body, making it difficult to absorb the iron. In addition, drinking too much soda will reduce the digestive capacity and bactericidal effect of gastric acid due to the neutralization of the bicarbonate in the soda and gastric juice, and affect appetite.

3. Eat irritating foods

Don’t eat irritating foods and peppers before menstruation, and eat less fatty meat, animal oil and sweets.

4. Eat spicy and cold foods

Spicy and cold foods are irritating and can easily cause pelvic vasoconstriction, resulting in low menstrual blood volume or even sudden cessation. In addition, irritating substances such as tobacco and alcohol will also have a certain impact on menstruation. If you do not pay attention to avoid these adverse stimulations, in the long run, dysmenorrhea or menstrual disorders will occur.

3. Menstrual care measures for women

1. Cleanliness and hygiene

Keep clean during menstruation, scrub with warm water every night, and do not take bath or sitz bath. It is better to take a shower; sanitary napkins and paper should be soft and clean, and it is best to use high-pressure disinfection; menstrual belts and underwear should be changed and washed frequently to reduce the irritation of blood stains on the inner thighs. After washing, scald them with boiling water and put them in the sun. Dry in the sun and set aside for later use; sterilized gauze towels and toilet paper should be used for menstrual mats. Wipe from front to back after defecation to prevent dirt from entering the body and causing inflammation of the female private parts or uterus.

2. Eat in moderation

Due to the dissipation of menstrual blood during the menstrual period, adequate nutrition is needed; the diet should be light and mild, easy to digest, and do not overeat raw or cold foods, because cold will cause blood loss. Coagulation can easily cause dysmenorrhea, heavy or sudden menstruation, etc. Do not overeat spicy, fragrant, and dry foods that can damage body fluids to reduce uterine bleeding.

Drink more boiled water, eat more fruits and vegetables, and keep your bowel movements smooth.

3. Regulate emotions

Abnormal emotions are one of the important pathogenic factors, and the impact of mental emotions on menstruation is particularly obvious. Therefore, during menstruation, you must maintain emotional stability, feel comfortable, and avoid adverse stimulation to prevent irregular menstruation.

4. Combining work and rest

You can work, study, and engage in general physical labor as usual during menstruation, which can promote blood circulation in the pelvic cavity, thereby reducing back pain and lower abdominal discomfort, but it should be Avoid heavy physical labor and strenuous exercise, as overexertion can cause excessive pelvic congestion, causing menorrhagia, prolonged menstruation, abdominal pain and backache, etc.; and ensure adequate sleep to maintain sufficient energy.

5. Avoid sexual intercourse

During the menstrual period, the endometrium is exfoliated and bleeds, there are fresh wounds in the uterine cavity, the cervix is ??slightly open, the acidity is reduced, and the ability to defend against germs is reduced. Big reduction. If you have sexual intercourse at this time, you will bring in bacteria, which can easily lead to inflammation of the reproductive organs. If the fallopian tubes are inflamed and blocked, it can also cause infertility. It can also cause prolonged menstruation and even unstoppable metrorrhagia. Therefore, women should refrain from sexual intercourse during menstruation to prevent infection.

6. Do not use medication indiscriminately

Generally, women who experience slight discomfort during menstruation will resolve themselves after menstruation and do not need medication to avoid interfering with the normal process. If you experience unbearable abdominal pain or excessive bleeding that doesn't stop for a long time, you need to be examined and treated by a doctor. Do not use random medicines yourself.

7. Suitable for cold and warm conditions

Pay attention to climate change, especially avoid exposure to high temperature and sun, wind, cold and rain, or wading, swimming, or washing your hair and feet with cold water, or for long periods of time. Sit back and wait.