Proper hydration, fruit and vegetables, especially green leafy ones, such as kale and spinach, and then fish, legumes (but not for all). Less salt, candy and alcohol
What we put on the table can help reduce the discomfort of the menstrual period: pain, headache, swelling, mood swings? «In part yes – replies Elena Dogliotti, nutritionist biologist and scientific supervisor for the Umberto Veronesi Foundation -. First of all it is important, more than ever, to hydrate properly: about two liters of water a day. It helps to counteract water retention (also limit salt) which can aggravate headaches and muscle pain. To contribute to hydration, very useful fruits and vegetables. Those with green leaves, such as kale and spinach, in season, are also rich in vitamin C, such as kiwis, strawberries and, of course, lemon and oranges ».
Menstruation causes iron to drop, due to blood loss, causing tiredness, soreness, how is it possible to restore the levels? “Again I suggest green leafy vegetables, but also whole grains, legumes and nuts, bearing in mind that if lemon juice is used to season these vegetables, the bioavailability of iron increases”.
Other sources of iron? «Fish, which is also rich in Omega 3, useful for counteracting inflammation of the intestine and uterus. With meat, it is better not to overdo it, especially if it is processed. like cured meats “.
Does chocolate really play a positive role? «The dark one has good amounts of iron and magnesium. it favors the production of serotonin, the hormone of good mood, but pay attention to the calories, better to limit yourself to one or two squares a day; if the appetite increases during the menstrual period, better fruit and vegetables and to appease the hunger, some herbal tea. Yogurt and other microbiota-friendly foods such as whole grains and legumes also do well ».
What if legumes cause swelling? «It is enough to get used to it gradually, starting with the more” gentle “ones, like lentils».
What to advise in case of constipation that often accompanies these periods? «I reiterate the importance of hydration and the consumption of vegetables and fruit, especially kiwifruit. cooked apples and plums. An extra help could come from flax seeds, both consumed, with the soaking water, after having left them to soak one night, and as oil (also a good source of Omega 3) “
And which foods to reduce? «Saturated fats (butter, sausages, fatty cheeses, some pro-inflammatory industrial products) and alcohol which, instead of reducing them, increases anxiety and depression. Sweets, sugary drinks and sugars in general should also be limited which, in addition to increasing the risk of inflammation by stimulating insulin, can increase the risk of Candida infections ».
November 16, 2021 (change November 16, 2021 | 18:41)
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