Secrets of health and wellness for women during menstruation

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　　During the menstrual period every month, diet will become a big problem that bothers us. Firstly, I feel unwell and feel that nothing I eat is exciting; secondly, I cannot eat hot, cold, sour, sweet or any irritating food. It is really not easy to choose food that suits my appetite without having a negative impact. At this juncture, the editor suddenly popped up and told you that I actually have a good way! What is this method? We'll find out after we take a look.

　　Happy period foods! Youthful and beautiful food

　　Xiao Mian has recently begun to notice that a week before her menstrual period, she is always inexplicably anxious and irritable, and often even feels depressed. Even her normally supple and tender skin looks dull. It was even worse during her menstrual period. The pain in her lower abdomen was so severe that even lying down and resting could not relieve it. It was also accompanied by the discomfort of backache and leg soreness. Acne broke out mercilessly in the T-zone area. All kinds of menstrual period symptoms made her exclaim: "Being a woman is really hard!" ”

　　As women, we all have the same experience. It takes a lot of energy and energy to entertain "good friends" every month. However, as long as you understand the changes in the menstrual cycle, eat the right food, and take good care of yourself, I believe you will feel "how happy it is to have friends coming from afar"!

　　If you feel anxious or nervous before or during menstruation, you can eat sweets to relieve your mood, such as chocolate, brown sugar, red bean soup, etc. In addition to being rich in calories and increasing blood circulation, chocolate can also slow down the contraction of smooth muscles and the spasm of blood vessels, so it helps relieve menstrual pain. It can also increase the concentration of serotonin in the brain. The more serotonin in the brain, the more optimistic and happy the person will feel. Therefore, it can also improve emotional instability during menstruation; brown sugar, known as the "Chocolate of the East", contains calcium and magnesium that can play a calming and relaxing role; red beans are rich in vitamin E, which can also stabilize the mood. Appropriate sugar can soothe your mood and slightly relieve the discomfort of menstrual cramps. But if it is excessive, it will be counterproductive and cause a burden on the body. at the same time, coffee Beverages with high content, such as tea, coffee, cola, etc., can easily cause nerve Being too nervous will make you more irritable.

　　As for the menstrual period, most people think that after bleeding so much, they must eat a lot of blood-rich foods. Taipei Municipal Union Hospital women and children Dr. Lin Ziyin, Director of the Obstetrics and Gynecology Department of the hospital, said that the maximum menstrual flow during each menstrual period is about 80 c.c., which is generally normal. healthy People will not because of this anemia , so you should usually supplement foods with high iron content, such as: apples, Grape , dark green vegetables, red beans, etc. instead of waiting until menstruation comes to eat them desperately. No matter how you eat, you must pay attention to the balance of the overall diet and avoid focusing on certain foods, which may cause physical burden.

　　Pork liver and red meat are better for iron supplementation than spinach and raisins.

　　When menstruation is coming, female Premenstrual syndrome (PMS), which can be mild or severe regardless of physical and psychological conditions, includes depression, irritability, irritability, etc. Most of these symptoms appear seven to ten days before menstruation. Nutritionists say that if you want to improve these symptoms, you can easily make your menstruation smooth by eating the right foods.

　　There are so many premenstrual syndromes. Some people are prone to conflicts with others, some gain weight, have edema all over their body, and some even suffer from lower abdominal pain. distended pain , painful to rolling, no matter what kind of premenstrual distress you have, Zheng Jinbao, director of the Nutrition Office of National Taiwan University Hospital, said that as long as you master the correct dietary principles, the uncomfortable symptoms can be easily solved.

　　For example, many women who love beauty will notice clearly before menstruation that they have gained one to two kilograms in weight when they step on the scale despite not daring to take an extra bite of food during the three meals.

　　What's going on? Zheng Jinbao pointed out that this doubt that many people have had is actually caused by edema caused by menstruation. The water cannot be properly discharged from the body, which makes many skinny beauties who usually work hard to lose weight and avoid food suddenly swell up into small round water balls.

　　Therefore, the first rule of diet during menstruation is to avoid taking in too much water and stay away from foods that are too salty or contain too much salt, so as not to have the opposite effect and aggravate the speed and extent of edema. Exciting foods such as coffee, cola, and strong tea should also be avoided.

　　Zheng Jinbao suggested that if you want to relieve menstrual discomfort, you might as well eat more foods containing vitamin B6, such as bananas, wheat, germ, oats, etc., or foods rich in vitamin C such as citrus, which can help reduce stress, fight depression, and stabilize your mood.

　　There are many myths surrounding menstrual diet! Most people often think that eating chocolate during menstruation can help relieve menstrual pain, but Su Xiuyue, director of the Nutrition Office of Peking University Hospital, said bluntly that chocolate does not have such effects. She said that there are indeed a few studies showing that sweets can help secrete dopamine and serotonin in the brain and relieve emotions, but the conclusion is not yet conclusive, so there is no need to deliberately eat sweets, especially highly sweet foods like chocolate. Eating too much will only make you gain weight.

　　Replenishing blood is another big problem, especially for those with heavy menstrual bleeding. We generally know that we need to replenish blood and take in iron, but how should we eat iron? If your answer is spinach and raisins, you are totally wrong.

　　Su Xiuyue explained that there are two sources of iron, plant-based and animal-based. Plant-based iron is not well absorbed by the human body because it also contains phytic acid. Therefore, if you want to replenish blood, it is best to start with animal-based sources and eat more pork liver and red meat. In addition to a balanced diet, moderate exercise and maintaining a regular daily routine can also effectively relieve PMS problems.

　　During menstruation, strenuous exercise, such as high jumping, long jumping, running, playing football, etc., can induce or aggravate general discomfort during menstruation, and even cause dysmenorrhea and dysmenorrhea. Menstrual disorders . Some strength exercises that increase abdominal pressure, such as weight lifting, dumbbells, etc., should also be avoided as much as possible, otherwise it will cause menorrhagia or prolonged menstruation.

　　In addition, because the cervix of the uterus is slightly open during menstruation, bacteria can easily invade the uterine cavity, increase the chance of infection, and cause various gynecological inflammations. Therefore, it is not advisable to swim during menstruation. It is also not advisable to participate in competitions during menstruation to avoid endocrine disorders and menstrual disorders due to excessive mental stress. For girls with severe dysmenorrhea and genital inflammation, it is best to suspend physical activity during menstruation.

　　But moderate physical activity is beneficial to girls' bodies. For example, some sports activities with small volume, light intensity and gentle movements, such as gymnastics, table tennis, Tai Chi, jogging, and queue walking, can promote blood circulation and reduce abdominal distension and abdominal pain during menstruation. At the same time, it also helps to adjust the brain's excitement and inhibition processes, distract attention, keep the spirit happy, and reduce menstrual tension, irritability and other discomforts.

　　99enthusiastic doctor Warm reminder, Women should pay more attention to health during menstruation, pay attention to the changes in the body during menstruation, and provide nutritional supplements to relieve menstrual discomfort symptoms.