Menstruation is a normal physiological process for adult women. However, during this period, the body may experience certain effects such as reduced immunity, emotional fluctuations, irritability, and anxiety. Menstrual blood loss leads to significant iron depletion, particularly in cases of heavy flow. Therefore, besides avoiding excessive fatigue and maintaining a positive mindset, dietary considerations during menstruation should include the following guidelines.So what foods should be avoided during menstruation?
Avoid sour and spicy foods; opt for light fare:
Menstruation often causes significant fatigue, weakened digestion, and poor appetite. To meet nutritional needs, meals should prioritize fresh ingredients.Fresh foods not only taste better and are easier to digest but also retain more nutrients and are less likely to be contaminated. During menstruation, meals should be prepared lightly and easily digestible. Avoid or minimize consumption of fried, sour, spicy, or other stimulating foods to prevent digestive issues and excessive menstrual flow caused by irritation.Consuming raw or cold foods during menstruation can harm the spleen and stomach, impairing digestion. It also damages the body's yang energy, fostering internal cold. This cold stagnation impedes blood circulation, leading to scanty flow or even dysmenorrhea. Even in the peak of summer, ice cream and other cold beverages should be avoided during menstruation. Warm foods promote smooth blood flow.During winter, one may also moderately consume warming and nourishing foods such as beef, chicken, longan, and goji berries.
Combine meat and vegetables to prevent iron deficiency:
Women typically lose approximately 30–50 milliliters of blood per menstrual cycle, with each milliliter containing 0.5 milligrams of iron. This means each period results in a loss of 15–50 milligrams of iron.Iron is an essential element for the human body. It not only participates in the synthesis of hemoglobin and various important enzymes but also plays a crucial role in immunity, cognition, aging, and energy metabolism. Therefore, it is essential to supplement with iron-rich foods that are easily digestible and absorbable during menstruation. Foods such as fish, various animal livers, blood, lean meat, and egg yolks are rich in iron. They have high bioavailability and are readily absorbed and utilized by the body.In contrast, plant-based iron sources like soybeans and spinach are less readily absorbed by the gastrointestinal tract. Therefore, when planning meals, it is best to combine animal and plant foods. Appropriately increasing intake of animal-based foods, especially animal blood, is recommended. Not only is animal blood rich in iron, but it also provides high-quality protein. It serves as an affordable and nutritious health food during menstruation. Choosing to consume such foods can help meet women's special iron requirements during their menstrual period.In summary, menstrual health should still adhere to balanced dietary principles while addressing specific physiological needs during this period. Ensure a reasonable diet, observe dietary dos and don'ts, and maintain overall wellness.
Foods to Increase During Menstruation
During menstruation, increase intake of scallion whites, wood ear mushrooms, peanuts, walnuts, red dates, longan, and rose petals. If accidentally consuming cold foods or ice during menstruation, drink more ginger boiled with brown sugar to balance blood circulation and promote smooth blood flow.