Can eating chocolate relieve menstrual cramps? Eating the wrong food is even worse! Nutritionist reveals: 5 dietary tips to get rid of menstrual discomfort

Many women suffer from the discomfort caused by their menstrual period. They may even have symptoms of premenstrual syndrome before their period comes, including physical breast tenderness, abdominal bloating or pain, and headaches, as well as psychological irritability or anger, anxiety, etc. There is a saying: "Eating chocolate can relieve menstrual discomfort such as menstrual cramps." Is this true? Nutritionist Zhang Xiuru said that eating the wrong foods may aggravate various discomforts during menstruation, so it is better to eat foods that are high in iron and rich in natural sugars.

What is PMS?

The main cause of premenstrual syndrome is related to the change in the ratio of estrogen and progesterone concentrations. Other related factors include antidiuretic hormone, thyroid hormone, growth hormone, prolactin, vitamin deficiency (vitamin B) or mineral deficiency (calcium, magnesium). Fluctuations in these hormones affect the conduction of neuroendocrine in the brain, such as serotonin, GABA and endorphins, and can easily lead to symptoms such as depression, anxiety, irritability, bloating or physiological symptoms such as abdominal pain, insomnia, headache, fatigue and other discomfort reactions.

According to the guidelines of the American College of Obstetricians and Gynecologists, patients with premenstrual syndrome will experience physical and psychological discomfort that seriously affects their daily life for at least three consecutive menstrual cycles and in the five days before menstruation, but the symptoms will disappear naturally after menstruation.

According to the guidelines of the American College of Obstetricians and Gynecologists, patients with premenstrual syndrome will experience physical and psychological discomfort that seriously affects their daily life for at least three consecutive menstrual cycles and in the five days before menstruation, but the symptoms will disappear naturally after menstruation.

Can eating chocolate relieve menstrual cramps?

Many people think that eating chocolate during menstruation or before menstruation can relieve menstrual pain. Nutritionist Zhang Xiuru from the Nutrition Department of Tainan Municipal Hospital reminds people not to deliberately eat sweets with refined sugar during menstruation, such as chocolate, cake, candy, beverages, etc. Because high-sugar and high-calorie foods can cause large fluctuations in blood sugar, which can aggravate various discomforts during menstruation. If you feel that eating sweets can improve menstrual discomfort, you can choose foods that are high in iron and rich in natural sugars, such as dried fruits such as raisins, red dates, candied dates, dried longan and wolfberries, so that you can eat healthily.

In addition, menstruation is accompanied by mood swings, and the cocoa components in chocolate release pleasant neurotransmitters, but this effect is usually short-lived. Over-reliance on chocolate or other high-sugar foods to regulate emotions may cause emotional eating problems, which is detrimental to physical health.

Choose appropriate food, maintain balanced nutrition, and eat more fruits and vegetables to overcome the discomfort during menstruation.

5 dietary tips to relieve menstrual discomfort

Nutritionist Zhang Xiuru suggests that keeping in mind these five dietary tips during menstruation can help relieve menstrual discomfort:

1. Maintain a balanced diet:

Choose appropriate food, maintain balanced nutrition, and eat more fruits and vegetables to overcome the discomfort during menstruation.

2. Avoid irritating foods:

Avoid eating spicy food, food that is too hot, too cold, or food with large temperature changes, such as chili peppers, garlic, coffee, etc.

3. Smart blood supplement:

Women with heavy menstrual flow should consume more iron-rich foods such as spinach, candied dates, and raisins to help replenish blood.

4. Supplement Vitamin B6:

You can choose whole wheat bread, oatmeal, brown rice, whole grains, and nuts such as melon seeds, cashews, walnuts, etc., which are rich in vitamin B6 and can relieve anxiety and emotional instability.

5. Supplement iron-containing foods:

Eat foods that are high in iron and rich in natural sugars, such as dried fruits such as raisins, red dates, candied dates, dried longan and wolfberries.

Nutritionist Zhang Xiuru finally reminded that in addition, we should also pay attention to emotional management, manage diet and emotions according to our own needs, and make the menstrual period more comfortable and pleasant.