The time of menstruation is extremely demanding for the female body. In addition to rest during these days, you can also help yourself with the right diet. What should be included in it?
Recent scientific studies have shown that menstrual pain can be much more severe due to a deficiency of certain minerals and nutrients. Before as well as during menstruation, it’s a good idea to ensure good supplementation of essential ingredients.
Researchers point out that the minerals to look out for in particular are vitamins E and D. These substances have a strong anti-inflammatory effect, thereby reducing the level of pain experienced. The researchers also emphasize that the diet must not lack calcium, which reduces the intensity of menstrual cramps, and magnesium, which reduces the level of prostaglandin F2 alpha involved in the process of causing menstrual pain.
Potassium, which regulates the feeling of appetite and prevents hunger attacks that often accompany menstruation, is also an important component of the diet at this special time.
Another rule to incorporate into the menstrual diet is to limit the consumption of products high in sugar and carbohydrates. These ingredients affect high levels of insulin in the blood, which is responsible for hormonal management throughout the body. Limiting them in the daily diet helps normalize blood insulin levels and reduces the frequency of glucose spikes after eating.
Scientific studies have also shown that a high carbohydrate content in a meal increases the production of pro-inflammatory substances that increase the level of pain experienced. According to the researchers, it is sugary and highly processed food that is one of the most important factors contributing to painful menstruation in women.
Sugars and carbohydrates can also have a positive effect on the body of a menstruating woman. Sugar is responsible for the level of secretion of serotonin, the happy hormone. The level of this compound can be significantly reduced during the period, so it is worth taking care of its correct amount in the body by eating a small dessert.
Supplementation of this ingredient is one thing, but during menstruation it is also worth ensuring that your diet includes products that increase its levels in the body. This mineral helps distribute oxygen evenly to all the body’s cells, reduces the symptoms of anemia, strengthens the immune system and supports the production of red blood cells. Iron-containing products are also worth combining with foods rich in vitamin C. It helps the body assimilate this element better and faster. The list of such products should include tofu, buckwheat groats, red meat, offal, especially liver, black pudding, beets, nuts, cocoa, parsley, strawberries, whole grain bread or spinach.
main photo: unsplash.com/Farhad Ibrahimzade