During the period of menstruation , we often feel uncomfortable and would like to stay in bed. Even worse for those with painful periods . However, you should know that the way we eat, especially our diet, can have effects on our menstrual cycle . Favoring certain foods over others could therefore help you with your period better . But what are these foods that should be favored during menstruation?
Fruits and vegetables
When we have our periods we have an uncomfortable feeling in the stomach. This sensation can be compared to digestive discomfort. Therefore, to remedy this, consider consuming a lot more fruit than usual. Eating a good serving of fresh fruit each day during your period could significantly reduce this feeling of digestive discomfort.
In addition, vegetables, especially green vegetables are also to be favored. These foods are generally high in fiber, vitamin B and iron. They therefore make it possible to limit digestive disorders, but also to prevent the risk of fatigue that we can feel during periods and iron deficiency. You should also know that fruits and vegetables have other benefits on the body.
Oily fish and lentils
Oily fish are a food rich in omega-3 fatty acids. However, the latter is known to be an effective anti-inflammatory. Consuming fatty fish during your period would therefore relieve menstrual pain. Among the most popular fatty fish, we can cite: sardines, salmon and mackerel. If you don’t like fish, you can also consume oil and flax seeds, as they too are rich in omega-3s.
Lentils are also one of the foods to choose from during your period. In fact, lentils can be an alternative to red meat (especially for those who are vegetarians or vegans). Lentils are known to be high in iron. Therefore, consuming it during the period of menstruation can prevent the risk of iron deficiency. Alternatively, pumpkin seeds, spinach, and Brussels sprouts can also be great alternatives.
Almonds and whole grains
As for almonds, they are vegetable proteins rich in magnesium. As a result, almonds help fight against severe fatigue. In addition, almonds also promote muscle relaxation and the production of serotonin. This vegetable protein will then keep you in a good mood. You can use almonds as a snack and eat 15-20 per day. For their effect to be effective, opt for whole and unshelled almonds.
Whole grains, on the other hand, are high in fiber. They will then regulate the digestive system and act, at the same time, to keep us in shape. This is because whole grains also contain vitamins and minerals that help with energy production. In short, you can eat whole wheat, quinoa or even wild rice for a better supply of whole grains.
To summarize, these are therefore foods to favor during your period. Of course, do not forget to consume a good amount of water to avoid water retention and therefore bloating. Also, consider practicing gentle physical activities such as walking even during your period . This will help you to live the rules better .