What to do about painful periods and PMS? Do you have a bloated feeling, mood swings, abdominal pain, headache, depression, sore breasts and craving for sugar during and around menstruation? By adjusting your diet you can prevent and remedy these symptoms. Here are some tips.
Foods that negatively influence the course of menstruation
Certain foods can negatively influence the course of your period and you should therefore avoid them. These foods are:
Because sugar causes fluctuations in blood sugar, it causes mood changes.
Use less salt in your diet. Salt makes the bloated feeling of hands, feet and stomach worse. Potassium, on the other hand, helps to remove moisture.
Caffeine and caffeinated beverages (coffee, tea, cola) are known to increase the amount of estrogen. This increases the inconvenience during menstruation.
Foods that positively influence the course of menstruation
Certain foods can positively influence the course of your period and alleviate painful periods and PMS. These foods are:
Hot tea is particularly recommended to help with painful periods. The following teas are more suitable for this than others:
Asparagus prevents accumulated moisture, which reduces the bloating associated with PMS and prevents painful periods. Preferably choose fresh asparagus and therefore no asparagus from a jar.
Seaweed species such as wakame, kombu and nori are high in iodine and are suitable for the remedy of PMS and painful periods. You can use seaweed in salads, soup or stews.
Sage cleanses the uterus and regulates hormone balance. To process in a salad. You may not use sage during pregnancy.
Food rich in essential fatty acids
A recent Brazilian study shows that foods with essential fatty acids can prevent and remedy PMS and painful periods. Essential fatty acids are among other things present in linseed and linseed oil. Flax seeds are delicious in yogurt, muesli and salads. Flaxseed oil can be used as a substitute for butter and other vegetable oils.
Food rich in iron
Do you wonder why you are so tired and lifeless during menstruation? This is because your body loses a lot of iron through menstruation. To supplement iron deficiencies it is important to eat a lot of iron-rich food: meat, fish, poultry, broccoli, cauliflower, pumpkin, tomatoes and citrus fruits. An excess of iron can cause food poisoning.
Nutrition rich in calcium
The more calcium women ingest, the less they suffer from PMS and painful periods. Calcium is found in the foods sesame paste, milk, (fatty) cheese, hazelnuts, seaweed, Chinese cabbage, kale, pointed cabbage, apricots and stronger. Note: an excess of dairy products can cause the body to excrete calcium.
Food rich in vitamin D
By eating lots of fatty fish, seafood and dairy products, you meet your daily needs for vitamin D. Vitamin D ensures that calcium is better absorbed by the body.
Nutrition rich in magnesium
Eat as many grains (bread / muesli), green vegetables, nuts, potatoes, cocoa (without sugar) and legumes as possible. After all, they are rich in magnesium, a mineral that helps prevent bloating, painful breasts and painful periods.
Video: Period pain? Try these remedies (February 2020).
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