To Diet – Healthy Nutrition for Women and the monthly cycle Menstruation. Menstruation or menses often have disastrous disturbances and disrupt the activities of the women. Aches and pains inflicted makes the performance of women to be not optimal. However, a balanced intake of nutrients was able to overcome it.
Here are some of the daily diet for women who could make him feel more fit and free of pain and menstrual disorders, as quoted from Shine.
Healthy Nutrition for Women and the monthly cycle Menstruation
1. Menstrual period (Day 1-5)
To Diet – In this period, women are very high level of sensitivity. It is therefore recommended to consume foods that contain magnesium and omega-3 to stabilize the emotions. Examples of foods that contain magnesium are spinach, beans, bananas. Examples of foods containing omega-3 are fish and walnuts.
Scientific Evidence
To Diet – Research shows a link between consumption of omega-3 and the pain experienced during menstruation. It is known that the low consumption of omega-3 was associated with pain disorders when menstruasi7. Another study showed that supplementation of omega-3 and vitamin B12 may help reduce pain and discomfort experienced during menstruasi8.
Magnesium with a dose of 200-400 mg / day also had the effect serupa5.
• magnesium levels in women known to vary according to the monthly cycle.
• To Diet – magnesium levels in red blood cells and white blood cells in women who have PMS lesser known.
• The benefits of magnesium may be related to its role in activating compounds on serotonin and other neurotransmitter compounds.
• Magnesium can also help reduce fluid retention in the body during the pre-menstrual.
2. End of menstrual period (Day 6-13).
Late menstrual period and 7 days later is when the most stable of female hormones. Levels of stress experienced is reduced. To keep it, eat foods that contain vitamins and minerals such as whole fruits and vegetables.
3. Menstruation days to 14-17.
Two weeks after your period, usually a woman’s appetite will increase. Currently most appropriate to eat a variety of delicacies such as seafood or Wagyu beef is also healthy.
4. Day 18-23.
To Diet – The days are often known as PMS or premenstrual syndrome. AT this time the hormone progesterone reaches its peak. As a result, women often experience digestive problems such as constipation and stomach cramps. Foods rich in fiber is best consumed at these times.
5. Day 24-28.
PMS continues. Need protein foods to balance blood sugar began to be unstable. Ice cream or chocolate will make women more calm and avoid the pain of PMS.
Scientific Evidence
Period PMS typically affects about 1 week before menstruation. The symptoms commonly experienced by meliputi6:
• Feelings are fragile, easily upset, and tense
• Increased water weight and feel bloated
• The emergence of acne
• Pain or cramps, back and legs about 1-2 days before menstruation
To Diet – In the pre-menstruation, levels of consumption and the level of liking for sweet foods so increase.
• At 14 days after ovulation and before menstruation, increased consumption of sweet foods.
• This may be associated with high levels of estrogen and progestin.
Total energy consumption levels are also elevated in pre-menstrual period, compared to post-menstruasi3. Could be advised to choose a more healthy snacks to satisfy cravings during pre-menstrual.
Changes in the level of food consumption is offset by changes in metabolic rates. The rate of metabolism (BMR) will decline during menstruation and lowest in about a week before ovulation. After that, the metabolic rate will gradually increase until menstruation berikutnya1.
• Increase in 7-10 days before menstruation
• Declines in early periods and rise again gradually and returned to normal within 7-10 days
Consumption of high carbohydrate drinks are known to help reduce symptoms of PMS. This is believed due to the high carbohydrate drinks can enhance the bioavailability of the amino acid tryptophan. Thus, the synthesis of serotonin and mood membaik10 will increase. Other studies have shown that high-carbohydrate beverage containing 47.5 g of carbohydrates with a combination of dextrose and maltodextrin can increase serum tryptophan11.
Consumption of vitamin B6 at a dose of 50-100 mg / day are known to have a positive effect to help reduce symptoms of PMS and symptoms of depression due to pre-menstruasi4. To Diet – However, this dose is higher than the RDA in the range of 2 mg / day. High doses of up to 2000-6000 mg / day can disrupt the nervous system, and the dose to 200 mg / day also gives a similar effect though is reversible4.
Dose of calcium supplementation of up to 1000-1200 mg / day can help reduce the disturbances arising from PMS5.
• known to lower calcium levels in pre-menstrual period, when compared to post-menstrual period.
• Calcium is also useful to help maintain bone health.
Known during the luteal (premenstrual), women often experience impaired bowel movement (stool harder and more difficult bowel movements) 9. Therefore, it is advisable to consume adequate fiber and water – To Diet.
