During menstruation, you should also pay more attention to the following points in your diet:
(1) Eat more foods rich in calcium.
Studies have found that women's intake of large amounts of calcium and vitamin D can help reduce the risk of PMS. Women should take1200mg of calcium and 700 international units of vitamin D every day. You should eat more low-fat milk, cheese, yogurt, fortified orange juice and soy milk, salmon and vitamin D fortified milk, and get more sunshine.
Don't miss breakfast
In order to avoid feeling particularly hungry, three meals a day should be on time, especially don't miss breakfast. If you feel depressed during premenstrual period, then missing any meal will inevitably lead to large fluctuations in blood sugar and aggravate premenstrual syndrome.
(3) Eat more fiber and lean protein.
Eat more whole grains such as brown rice, oats and barley bread, and eat more lean protein and various fruits and vegetables. Fiber helps the body eliminate excess estrogen. Eating more vegetables, beans, whole wheat, buckwheat and barley (not only rich in fiber, but also rich in magnesium) can get more vitamin B 1 and B2, which is very important to prevent PMS.
(4) Eat less sugar
Sweets can lead to estrogen and progesterone disorders, and then reduce the level of serotonin in the brain, leading to emotional instability, more anxiety, and induce PMS. Experts suggest eating less or no sweets, drinking more water and eating some fresh fruits.
(5) Consider supplements
Experts suggest taking multivitamins, 100 mg of vitamin B6 and 600 mg of calcium, and eating at least one food rich in calcium and 400 mg of magnesium oxide every day.
(6) Eat less animal fat
Studies have found that maintaining a healthy weight can help prevent PMS. A healthy weight is inseparable from good living habits such as diet control. Experts suggest eating less animal fat that can increase estrogen to alleviate the pain of PMS. Other habits include: optimism, stress relief, relaxation, regular exercise, deep breathing, yoga and so on.