Guidelines for Women's Nutrition During Menstruation
During the menstrual cycle, women often experience a dip in immunity, emotional fluctuations, and symptoms such as decreased appetite, lower back pain, and fatigue. The loss of blood, especially for those with heavy bleeding, can lead to a deficiency in essential components like plasma proteins, potassium, iron, calcium, and magnesium. Therefore, it's crucial to focus on replenishing protein, minerals, and iron-rich foods in the 1 to 5 days following menstruation.
Foods to Consider Post-Menstruation
Incorporating foods known for their beauty-enhancing and blood-replenishing properties is vital. Foods such as milk, eggs, quail eggs, beef, mutton, pork pancreas, lotus seeds, spinach, cherries, longan, lychee, carrots, apples, dried angelica, red flower, peach blossom, cooked rehmannia, and polygonatum are highly recommended.
During menstruation, it's also advisable to consume warming foods such as lamb, chicken, dates, tofu skin, apples, job's tears, milk, and brown sugar to enhance vitality and digestion. For those experiencing diminished appetite or back pain, incorporate nutrient-rich, easily digestible foods like dates, noodles, and job's tears porridge.
Four Dietary Principles During Menstruation
1. Opt for Light and Easily Digestible Foods
Menstruating women often struggle with appetite and digestion. Thus, selecting light, nutritious, and easily digestible options like dates, whole grain noodles, and job's tears porridge is best. Avoid sour and overly spicy foods, including apple juice, vinegar, and hawthorn.
2. Combine Meat and Vegetables
Sufficient iron intake is essential during menstruation due to blood loss. Incorporate iron-rich foods such as fish, lean meats, animal liver, and blood products which are easily absorbed by the body. Pairing these with vegetable sources of iron, like soybeans and spinach, is also beneficial.
3. Choose the Right Fruits
Fruits can aid in digestion and alleviate pelvic congestion during menstruation. Favor fruits that are neutral or warming, such as apples, strawberries, and tomatoes. While oranges, peaches, and pineapples are suitable, avoid cold fruits like pears, bananas, and watermelons as they can disrupt digestion.
4. Emphasize Warm, Nourishing Foods
Focus on diets that promote a smoother menstrual flow. Recommended foods include lamb, dates, tofu skin, job's tears, milk, brown sugar, and herbs like motherwort and dried angelica. Avoid cold foods which may disturb digestion and potentially lead to menstrual pain.
Skin Health Tips During Menstruation
A special focus on nutrition can significantly enhance skin health during menstruation. Here are a few key nutrient-dense food groups that should be included:
1. Glucosamine-Rich Foods
The dermis, a key layer for skin elasticity, is comprised largely of glucosamine. Consuming foods like pork bone soup, chicken skin, and beef bone broth can boost your skin's resilience and vitality.
2. High Nucleic Acid Foods
Foods rich in nucleic acids, such as fish, oysters, and mushrooms, can help slow down aging and improve skin texture. Introducing these foods during your menstrual cycle can yield noticeable results.
3. Alkaline Foods
Maintaining an alkaline environment in the body is crucial for overall wellbeing. Foods like vegetables, fruits, and seafood are predominantly alkaline and should make up a significant portion of your meals during menstruation.
4. Collagen-Rich Foods
Collagen is vital for skin health and can be found in foods such as pork trotters and chicken feet. Regular consumption can improve skin elasticity and hydration levels.
What to Avoid During Menstruation
To ensure better health during your cycle, certain foods should be limited:
- High Sodium Foods can lead to breast tenderness and water retention.
- Caffeinated Beverages can exacerbate emotional instability and nutrient depletion.
- Sugary or Carbonated Drinks can contribute to fatigue and hinder iron absorption.
- High-Fat Foods may deplete essential minerals and should be consumed in moderation.
In summary, selecting the right foods during your menstrual cycle is essential for maintaining good health and enhancing well-being. By adhering to these dietary guidelines, women can optimize their nutrition and improve their overall experience during this time.