The following is a list of foods that can effectively relieve dysmenorrhea and PMS. Not everything is suitable for you, but you will know your needs better after trying it.
1. Drink more hot water.
/
Besides your boyfriend's caring and attentive and delicious soup, don't forget to drink more hot water, because drinking more water really helps to excrete urine and relieve bloating.
2. Eat animal liver to supplement iron.
/
Women lose about 30~80 ml of blood every menstrual period, and each ml of blood contains 0.5 mg of iron. In other words, women will lose about 15 ~ 25mg of iron every time they come to menstruation. Iron is an important element in hematopoiesis, and iron deficiency can lead to anemia.
Pig liver: Pig liver has a high iron content, 22.6 mg per 100 grams of food, but it contains a lot of vitamin A, which is not good for the fetus. Pregnant women should pay attention.
Other iron supplements: animal liver, egg yolk, kale, dried plums, raisins, oysters, clams, scallops, turkey, parsley, spinach, beans, celery, lentils, chickpeas, soybeans, artichokes, carrots, peanuts and dates.
3. eat "vegetables" to supplement calcium.
/
Every woman needs at least1200mg of calcium every day. A study shows that if a woman takes1200mg of calcium every day for three months, the degree of PMS can be reduced by 48%. Compared with taking painkillers, it can only relieve 30% of the pain. Appropriate calcium supplementation can effectively relieve and treat premenstrual syndrome, especially luteal phase.
Kale: Kale has the highest calcium content in vegetables, and it also has a strong ability to absorb oxygen free radicals. Free radicals are unstable molecules, and too many free radicals in the body will cause harm.
Broccoli: 9 1% Broccoli is water, which helps to relieve bloating, avoid edema and relieve fatigue. Broccoli contains vitamins A, C, B6 and E, as well as nutrients such as potassium and magnesium, which can relieve PMS.
Other calcium supplements: Chinese cabbage, spinach, cauliflower, edamame, cabbage, figs, almonds, etc.
Eat fruit to supplement sugar
/
When you have your period, you will crave sweets. Sugar in fruit can slow down your craving for sugar.
Banana: Banana helps to regulate intestinal peristalsis, which is of great help to women with menstrual diarrhea. Bananas contain potassium, which helps to urinate and relieve bloating.
Pineapple: Pineapple helps to relieve cramps because it contains bromelain. Bromelain is thought to relax muscles.
Other fruits: cherry, blueberry, raspberry, apricot, orange, plum, pear, peach, etc.
Besides fruit, you can also eat some dark chocolate. Chocolate containing dairy products usually contains too much sugar, which has killed most beneficial vitamins, minerals and antioxidants in the production process. A small piece of dark chocolate containing 60% or more cocoa beans can help you control your sugar demand during menstruation.
PS: But it can be a natural mood regulator, because it increases the contents of serotonin and magnesium in the brain and can regulate mood.
Eat oats to supplement magnesium
/
Magnesium deficiency can lead to headache, insomnia, moodiness, fatigue, sadness, lack of motivation, and even spasm or joint pain. Foods rich in magnesium can relieve anxiety and pain and improve physical strength.
Oats: Magnesium can help you sleep, increase your energy, reduce anxiety and avoid pain and depression. Oats are also the best source of dietary zinc, which is of great help to menstrual women.
Other foods containing magnesium: beans, tofu, green leafy vegetables, bananas, nuts, whole grains, cocoa, etc.
6. Add some vitamins.
/
Related foods: avocado, hemp seed, egg yolk, malt, tomato, pumpkin seed, bioflavonoids, etc.
Vitamin E can help to eliminate the symptoms of PMS (such as avocado, hemp seed and egg yolk). Vitamin B6 helps to relieve bloating and refresh (for example, tomatoes, bananas and purple cabbage). Vitamin C and zinc support the health of eggs and reproductive system (for example, grapefruit and lemon).
Malt: Wheat germ is a nutritious food, which contains concentrated vitamin B6 (pyridoxine). Just one cup of coarse wheat germ can provide up to 75% of the daily vitamin content. Wheat germ is also an excellent source of other vitamins B, and it is also rich in zinc, vitamin E and magnesium.
Flavonoids: Flavonoids are important vitamins for regulating hormone levels. They can keep the body at a normal level, reduce blood loss during menstruation every month, and help protect capillaries. Foods rich in vitamin C basically contain bioflavonoids.
7. Eat some nuts to relieve the pain.
/
Nut is a high energy source, rich in concentrated protein, fatty acids, vitamins, minerals, fiber and other nutrients.
Walnut: Walnut is rich in omega-3 fatty acids. It is famous for its anti-inflammatory and analgesic effects. In addition, walnuts contain magnesium and vitamin B6, and a cup of chopped walnuts can provide 365,438+0% of the daily intake of B6.
Sesame: Sesame is rich in nutrients and has been proved to relieve cramps caused by dysmenorrhea. Sesame is rich in B6, zinc, calcium and magnesium, and contains healthy fatty acids that can relax muscles.
Sunflower seed: It contains vitamin E, zinc and magnesium, which are key mineral elements to prevent cramps. These sunflower seeds also contain pyridoxine, which can help relieve pain. Pyridoxine also helps to absorb magnesium and zinc.
Other foods: almonds, Brazil nuts, pecans, cashews, flaxseed, peanuts, pumpkin seeds, etc.
8. Drink some tea to relieve PMS.
/
Herbal tea, that is, tea without caffeine, is the best choice, because caffeine will aggravate cramps and PMS.
Related tea:
Chamomile tea: It can relieve muscle pain and help relieve the stress that leads to anxiety and anger. It is pure natural anti-inflammatory tea, which can reduce the secretion of prostaglandin and relieve dysmenorrhea.
Mint: It can effectively relax our muscles and is also an appetite suppressant.
Cinnamon: Cinnamon contains anti-inflammatory and antispasmodic substances, which helps to relieve menstrual cramps.
Thyme: Thyme contains a lot of caffeic acid, which can prevent dysmenorrhea.
Ginger: It helps to relieve nausea and bloating. It is an ancient method to treat dysmenorrhea.
Green tea: It can lower the level of estrogen and help the endocrine system work more effectively.
My stomach hurts and I can't eat anything. I lie in bed thinking about life.