What you should eat (and what not) during your period

Do you feel an urgent need to eat chocolate? Surely you are with the rule or about to have it. And is that hormonal changes influence what you want to eat. Learn how to give your body what it needs in Menstruation, Pain, Anemia.
Why do you want the sweet so much? Do you gain weight these days? This and other things are typical of each month. The body, during the period and the days that precede it, has different needs than the rest of the cycle.

The so-called premenstrual syndrome occurs 3 to 5 days before menstruation and leads to a sudden drop in estrogens, which produces a hormonal imbalance that can affect each woman differently and can last until the period ends.

During these days, you can feel that your mood and emotions are altered a little but there is something that also alters and it is the appetite: the body asks us for food that provides us with more energy.
Why does the body ask us sweet?

During the premenstrual period there is an increase in anxiety and this leads to eating sweets, especially chocolate. Expert in endocrinology and nutrition gives us the keys to why the body reacts like this and what you can do about it:

    Hormonal changes are mainly responsible for these symptoms and also brain neurotransmitters, especially serotonin that regulates emotions.
    Chocolate has a high content of tryptophan that stimulates the production of serotonin and therefore improves mood when consumed.
    Also walnuts and other nuts are characterized by being rich in tryptophan in addition to Magnesium Calcium Zinc and vitamins of group B.

Thus, we see that "eating chocolate" is not a whim: scientific studies suggest that the body asks for more foods rich in sugars in order to function well. Thus, eating a little more sugar than usual can avoid that feeling of being "carried away".

Can food lead to addiction?

However, going to devour sweets or fast food is not the most appropriate.
If pizzas, hamburgers, nachos are usually poorly digested, during the period they can cause stomach pain and extra heaviness.
Refined sugars such as white bread, industrial pastries and cakes are also not recommended.They provide immediate energy, but it quickly decays physically and mentally.

What about carbohydrates

It is important to increase the consumption of slow absorbing carbohydrates. Dr. Linn stresses that anxiety induces sweet eating, so control with slowly absorbed carbohydrates is essential.
Thus, opt for the consumption of rice, bread and wholemeal pasta, potatoes ... Of course, always in controlled quantities. And avoid industrial pastries.

How to feed during the period

The diet must be healthy and varied, very rich in fruits, vegetables and fiber. Dr. Liana encourages you to prioritize:
It is necessary to reduce the intake of saturated fats by at least 10% and replace them with polyunsaturated fats such as walnuts and pistachios that improve sensitivity to the use of insulin.
Increase the intake of fatty acids rich in Omega 3: salmon, walnuts, flax seeds

Also keep in mind that these days should not be missing

Proteins They are necessary to avoid tiredness and fatigue and are found in: meat, fish, soy, legumes and algae.
Iron in combination with foods rich in vitamin C, ideal to prevent anemia. To do this, take vegetables, broccoli, especially green leafy salads, spinach, nuts, kiwi and molluscs. In addition, due to its fiber content, they help combat constipation that can appear on those days.

With food you can combat low spirits, constipation or anemia. This mineral fights irritation and bad mood. It is found in legumes, fresh fish, nuts and chocolate.
Vitamin B6. It balances the female hormones and is also an antidepressant. Take chicken, fish, kidneys, eggs, nuts, carrots, bananas, and peanuts.
Water. To avoid fluid retention it is necessary to drink 2 liters of water a day. Choose low mineralized water.

Did you know...?

BEER: for Dr. Linn it is interesting to consider the antioxidant properties of beer as well as the contribution of vitamins, especially folic acid, which also helps prevent anemia. Due to its fiber content as well as highly beneficial phytoestrogens it is advisable. Make a moderate consumption (no more than one a day) and choose it better without alcohol. It may interest you Glass of wine, beer ... Is alcohol good or bad?

YOGURT: Dairy products such as yogurt relieve premenstrual tension in addition to improving the intestinal microbiota, provide calcium and prevent colic during the cycle.

What foods should be avoided in menstruation

During menstruation, there is an increase in fluid retention and therefore weight. It is due to the properties of progesterone. Weight gain varies greatly from woman to woman, but can range from 0.5 kg to 3 kg.
These days, it is advisable to take little salt (present in preserves, fried potatoes, ready meals, cheeses or olives) to avoid bloating and fluid retention.
It is also advisable to avoid caffeine (cola, coffee) and other stimulants as they can increase your irritability.
Alcohol can interact with anti-inflammatories that you can take to mitigate discomfort. Better avoid it these days.

Natural remedies for discomfort

Nature provides us with many aids to better cope with the discomfort of the period. Although, if these are very pronounced, it is necessary to always consult the gynecologist to rule out any serious problem or before taking drugs.
For women with painful premenstrual syndrome, taking evening primrose oil capsules can help reduce symptoms, as well as improve the appearance of skin and hair.
For pain in the lower abdomen, you can apply an electric blanket or a hot water bottle, since the heat reduces discomfort in muscles and joints, relaxes tensions and contractual. Do it in short sessions (10-15 minutes) several times a day.
Chamomile infusions, being a natural antispasmodic and anti-inflammatory, combat pain. Also ginger and dong quai.
Very heavy bleeding can be reduced with infusions of milk thistle and witch hazel (which also calms the feeling of tired legs).
Red tea also has a powerful diuretic effect that helps you retain less fluid and feel lighter.
Digestive problems (bloating, slow digestion, heaviness) can be reduced with sage infusions.
If there is insomnia, foods with tryptophan are the best option.

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