Essential Care During Menstruation: Dietary Supplements
During menstruation, women can benefit significantly from the use of dietary supplements. It is recommended to take 600 milligrams of calcium and 100 milligrams of vitamin B6 daily. Regular calcium supplementation not only supports bone health but also helps alleviate some menstrual discomfort.
The Importance of a Healthy Diet During Menstruation
Limit Intake of Animal Fats
Maintaining a healthy weight is crucial in preventing PMS (premenstrual syndrome). Consequently, women should adopt a balanced diet and healthy lifestyle. It is advisable to limit the consumption of animal fats, which may increase estrogen levels. Additionally, fostering a positive mindset and relaxing is beneficial during this time.
Calcium-Rich Foods are Key
Women should prioritize a diet rich in calcium and vitamin D to combat PMS effectively. It is advisable to aim for 1,200 milligrams of calcium and 700 international units of vitamin D daily. Foods such as yogurt, low-fat milk, fortified soy milk, and cheese are excellent choices.
The Significance of Breakfast
Breakfast is often referred to as the most important meal of the day. Unfortunately, many women skip breakfast for various reasons. Skipping this meal can lead to increased hunger and heightened feelings of anxiety during menstruation. Consuming breakfast helps stabilize blood sugar levels, preventing exacerbation of PMS symptoms.
Incorporating High-Fiber Foods
Include foods that are rich in fiber, such as brown rice, barley, and oats. Fresh fruits, vegetables, and lean protein are also essential. A high-fiber diet helps flush out toxins and excess estrogen from the body. Moreover, foods like brown rice and barley not only provide abundant fiber but also contain significant amounts of magnesium, which can ease menstrual cramps.
Reduce Sugar Intake
Sugary foods can disrupt the balance of progesterone and estrogen, leading to decreased serotonin levels in the brain, which can negatively impact mood and increase anxiety. It is recommended to limit or avoid sugary snacks and instead opt for fresh fruits as a healthier alternative.
Conclusion
By following these dietary guidelines, women can effectively manage their menstrual symptoms and enhance their overall well-being during their period. A combination of proper supplementation, a balanced diet, and maintaining a positive outlook can make a significant difference.