Billions of women around the world suffer from Heavy menstrual symptomsThese include heavy bleeding, severe cramping, and even nausea, vomiting, diarrhea, and weakness. According to the American Academy of Family Physicians, dysmenorrhea is able to interfere with the daily activities of up to 20% of females.
The bad news is that this monthly discomfort has terrified many women to the point where they quit their jobs and gave up on many other things in their lives. The good news is that food can be an ally in these times to relieve menstrual pain and symptoms.
After that, file Dietitian Juliana Vieira List 11 types of foods that should be included in the diet at this time of the month:
1 – green leaves
According to professionals, leafy greens are rich in fiber that can alleviate digestive issues associated with PMS. “The vitamin A present in these leaves combats dry skin and hormonal acne caused by PMS,” he adds.
2 – popcorn
Incredibly, complex carbs like popcorn are best friends these times. “They are sources of serotonin, the hormone that makes us feel good,” she explains.
But be careful! Microwave popcorn sold in the supermarket is harmful to the body because it contains a lot of sodium, calories and various preservatives. Prepare the meal without oil and get rid of the salt!
3 – avocado
Avocados are rich in good fats, as well as being low in carbohydrates and high in fiber. It can be eaten raw or incorporated into salads and smoothies, for example. As a nutritionist says, the healthy fats in the fruit relieve PMS symptoms.
4 – oilseeds
Oilseeds such as cashews, Brazil nuts, peanuts, walnuts, almonds, hazelnuts, macadamia nuts, pine nuts, and pistachios are great allies in the diet if eaten in small amounts. They contain many nutrients important for health, such as vitamin E, magnesium and manganese.
In addition to being an interesting source of protein, these foods contain omega 3, 6 and 9 – fats that help reduce cardiovascular disease and maintain a lower inflammatory state in the body. “Chestnuts, walnuts and chia seeds are great throughout the menstrual cycle. They work as an antidepressant, “adds the specialist.
5 – Banana
Bananas are healthy, delicious, affordable and easy to consume. Fruit also contains many nutrients and vitamins, and its consumption can help from mental health to heart.
Juliana highlights the presence of melatonin in delicacies. “This sleep hormone will help you get a restful night,” she says.
6 – pumpkin seeds
Pumpkin seeds are scientifically called cucurbita maxima. They can be eaten pure or combined into salads, for example, as well as in capsules.
Among the properties of this component, omega-3, fiber, good fats, antioxidants and minerals such as iron and magnesium stand out. “Magnesium helps relax blood vessels, which relieves headaches,” notes the nutritionist.
7- Apples, pears, melons and berries
These pro-listed items are, she suggests, excellent options for replacing sugar for those times when a sweet craving becomes irresistible.
It is worth noting that high consumption of sugar can lead to infections, obesity, type 2 diabetes, increased fat in the liver, and cardiovascular diseases, among other problems of the body.
8 – eggs
Eggs are a nutrient-rich source of protein. According to the specialist, it also helps in the fight against premenstrual syndrome, as it contains vitamins D, B6 and E. “These vitamins contribute to controlling the chemicals in the brain that cause discomfort,” she said.
9- Chamomile tea
Tea is good for health – we know that. Chamomile, in particular, has relaxing properties that are important for treating anxiety and stress. “Chamomile can help relieve cramps, anxiety, and irritability caused by hormonal changes in the body,” he quotes.
10 – blond
Bay leaves are very popular in cooking, especially in preparing a delicious bean dish. However, this spice consists of substances such as tannins, flavonoids and alkaloids, which have anti-inflammatory, diuretic, antioxidant, digestive and other strengths.
Juliana notes that laurel helps reduce PMS symptoms because of its uterine-stimulating properties. “This way, they can release menstrual flow more easily,” he explains.
11- Pineapple and ginger
Pineapple and ginger, according to experts, are diuretics, which help reduce fluid retention and stimulate bowel function. “It reduces cramping,” she says.
Juice recipe to relieve menstrual cramps Juliana Vieira:
- Three slices of pineapple
- half an apple
- Thin slice of ginger
- Bay leaf.
- Pass all the ingredients into the centrifuge and, finally, beat the juice in a blender with bay leaf;
- Garnish with a piece of pineapple peel.
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