Many women experience symptoms of bloating,
fatigue, cramps, headache, digestive problems, and mood swings before and
during the menstrual cycle. One of the best ways to prevent and treat these
symptoms is through healthy food, which is also beneficial for overall health.
Quoting from Live Strong, here's a list of foods
that should be consumed before and during the menstrual cycle.
- Peas
High content of peanut fiber can reduce symptoms of congestive cramps. This makes the body excess fluid and also normalizes digestion, reduces constipation, and diarrhea, so according to Dr. Susan Lark, director of the PMS Self-Help Center in Los Altos, California, in the United States.
"Peas are also a good source of vitamin B, which prevents cramps and menstrual fatigue. Although nuts can cause excess gas, but can be minimized by eating in small quantities and increasing slowly, or by consuming digestive enzymes such as Beano,"he said. - Green vegetables
Green vegetables contain calcium, magnesium, and potassium, which can relieve and prevent seizures that cause pain cramps. Lark also adds that this mineral can soothe emotions and reduce the feeling of anger. In addition, the old green vegetables contain high amounts of vitamin K, which is required for blood clotting and prevents excessive bleeding. - Omega-3 fatty acids
A group of hormone-like substances in the body called prostaglandins, one of the causes of muscle contraction and painful menstruation. One way to turn off the effect of prostaglandins is to consume omega-3 fatty acids, such as those contained in salmon, walnuts, and flax seeds. A study at 1995 in the European Journal of Clinical Nutrition found that women whose diet is balanced with omega-3s, and not other fats, tend to have lighter menstrual symptoms. - Pineapple
A report by Dr. Phyllis Johnson, the Human Nutrition Center of the U.S. Department of Agriculture, found that young women with less intake of manganese had increased menstrual flow up to 50 percent. Johnson suggests that women who experience pain during menstruation consume manganese, such as those contained in fruits, especially pineapple. Pineapple also contains high bromelain, an enzyme that can help loosen the muscles and prevent menstrual cramps. - Tea
Tea is another source of manganese, according to Johnson, though it should be avoided as caffeine can cause greater sense of discomfort during menstruation. As an alternative can consume ginger tea, can to relieve nausea and bloating, and chamomile tea that can reduce muscle spasms and tension, which can cause anxiety. - Water
Excessive fluid retention is one of the main causes of visible congestive symptoms. One of the best ways to reduce water retention, although it seems counterintuitive, is to increase water consumption. If a woman is not drinking enough, her body may be too much offset by withstanding additional water. - Whole Grains
A study by British physicians found that consuming a small amount of carbohydrates every three hours and within an hour after sleep can cope with 70 percent symptoms of PMS in women. Lark adds that grains are an excellent source of magnesium, which can reduce neuromuscular tension. Whole grains also contain vitamin B complex and vitamin E to overcome fatigue and depression. - Yogurt
Yogurt contains cells and active bacteria that are good for digestion. Yogurt is also a good source of calcium and contains twice as much calcium than the average daily consumption, it can overcome problems during menstruation, so according to James G. Penland, Ph.D., a psychologist in the Department of Agriculture.
However, because meat and dairy products contain arachidonic acid, which increases the production of prostaglandins causing cramps, it is recommended to choose other forms of calcium, such as broccoli, kale, canned salmon with bones, and enriched foods Calcium such as cereals and juices.