What to eat during menstruation to increase energy and improve mood
What foods to eat during menstruation to improve your mood (photo: Freepik)
During menstruation, many women experience fatigue, decreased energy, and mood changes. However, proper nutrition can help to cope with these symptoms, states Daily Express.
What to eat during menstruation
Nutritionist Emma Bardwell said that while maintaining a nutritious diet throughout the month is vital, tailoring your intake to different stages of the cycle can be particularly helpful.
She says the most pressing problem during menstruation is iron, as it is lost through menstrual bleeding. Iron is necessary for the production of red blood cells, which carry oxygen throughout the body. It also plays an important role in a healthy immune system.
The body cannot produce iron on its own and must get it from the diet, and women between 19 and 49 years old are recommended a daily dose of 14.8 mg, while men are recommended 8.7 mg.
For those who experience more intense menstruation, it is worth eating red meat, poultry, and seafood.
Non-heme iron is found in plant-based foods. Dark green leafy vegetables, such as cabbage and spinach, are good sources of this.
Beans, chickpeas, and edamame are also good sources of plant iron. Dried fruits, such as apricots and cashew nuts, pine nuts and almonds, should also be included in women's diets.
"Tannins in tea and coffee can limit the absorption of iron, so it is worth replacing your morning coffee with a glass of orange juice along with a plate of cereal. Coffee should be drunk some time after breakfast," the expert noted.
Some iron supplements can have unpleasant side effects, including constipation and stomach cramps.
What foods should women avoid
During menstruation, some foods can make you feel unwell, cause bloating, increase cramping, or contribute to mood swings. Here's what to avoid or limit:
- salty foods (chips, salted nuts, pickles) - contribute to fluid retention and swelling
- caffeine (coffee, energy drinks, strong tea) - can increase anxiety and cause vascular spasms
- Sugar and sweets (cakes, cookies, sodas) - sudden spikes in blood sugar can increase fatigue and mood swings
- fatty and fried foods (fast food, fried meat) - promotes inflammation and can cause abdominal pain
- Alcohol - can increase dehydration, fatigue, and mood swings
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
