Painful periods? PMS? See the advice of a dietitian |

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Due to the fact that during menstruation, the body loses (sometimes more and sometimes less) the amount of blood, during and for several days after menstruation, it is worth taking care of the right amount of iron-rich products in our body. Most often the loss is not great and the body can cope with this type of bleeding to some extent. So there is no need to take supplements, unless laboratory tests and consultation with a doctor indicate otherwise. If there are no such indications, the iron-rich foods presented in the infographic below should suffice.

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The most common symptoms of PMS (pre-menstrual syndrome – PMSid = »h21 ″ id =» h22 ″>) include:

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At the moment, we do not have one appropriate set of dietary recommendations that would certainly reduce symptoms in all women, especially since not all of us complain about this type of ailments. However, there are dietary rules that will help fight PMS in at least some women. So if you belong to the group who suffer from these troublesome ailments, I encourage you to try them. 

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I know that very often before menstruation, you feel an increased desire for salty, sweet, fatty and generally unhealthy products. However, it is still worth refraining from excessive consumption. Women whose diets develop more fat, salt and simple sugars have a harder time before menstruation and the menstruation itself. Such a diet also promotes overweight and obesity, and therefore (as we already know) more intense menstrual pain. Therefore, in addition to eating vegetables and whole grains that increase the feeling of fullness, it is also worth remembering about the most regular meals possible, because regularity reduces the desire to snack. 

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Additional substances that are worth paying attention to before menstruation are B vitamins, primarily B2, B6 and B12, the sources of which are presented in the graphic below, and calcium found, for example, in fortified dairy products nabialid = »h21 ″ id =» h22 ″> vegetable, small fish with bones, poppy seeds, almonds or kale.  

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Due to the fact that before the period of water storage is a common and natural phenomenon, it is also worth paying attention to your diet in this area in order to be able to help yourself as much as possible. 

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First of all, regular hydration is necessary, preferably with water – the hydrated body will store less fluid. In addition, it is worth giving up or significantly reducing the consumption of spicy spices, as well as salt and alcohol, which contribute to excessive fluid retention in our body. At the same time, an increased amount of potassium from e.g. tomatoes, potatoes, bananas or avocados will be useful. In addition to water, it is worth drinking nettle, horsetail or parsley infusions, which will help reduce swelling. 

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How we eat affects our mental and physical well-being before and during menstruation. Subjects of this type are rarely associated with the advice of a dietitian, we consult a gynecologist or a specialist in a similar field. Contrary to appearances, proper nutrition and sometimes a slight change in habits, however, can have a very positive effect on us.

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All the recommendations presented in the text will be appropriate for every woman, even those who do not experience increased discomfort before and during menstruation. Healthy eating and correct body weight is something that is always worth striving for, and if we can also help ourselves and feel better, then it is even more worth trying. 

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