What is good to eat before and after menstruation? 10 days of hot topics on the Internet and scientific diet guide
Recently, the topic of women's health has once again become a hot topic on the Internet. By analyzing social platform data in the past 10 days, we found that the number of discussions related to "menstrual diet management" increased by 35%, especially focusing on the relief of discomfort and nutritional supplements. This article will combine the latest hot information to provide you with scientific and practical dietary advice.
1. The top 5 topics of menstrual diet are hotly discussed across the Internet
| Ranking | topic | amount of discussion | core concerns |
|---|---|---|---|
| 1 | Pre-menstrual acne diet | 285,000 | Vitamin B supplement |
| 2 | Menstrual cramps relief recipes | 221,000 | magnesium intake |
| 3 | Postmenstrual blood nourishing foods | 187,000 | Iron absorption rate |
| 4 | Snacks during hormone fluctuations | 153,000 | Stable blood sugar |
| 5 | Diet for menstrual edema | 129,000 | Potassium and sodium balance |
2. Phased diet suggestions
1. 1 week before menstruation (luteal phase)
| Symptoms | Recommended food | Nutritional elements | recommended daily amount |
|---|---|---|---|
| breast tenderness | Flax seeds, walnuts | Omega-3 fatty acids | 20-30g |
| mood swings | dark chocolate, banana | Magnesium | 300-400mg |
| skin problems | Blueberries, green tea | Antioxidants | 3-5 servings |
2. Menstrual period (1-5 days)
| Symptoms | Recommended food | Nutritional elements | Things to note |
|---|---|---|---|
| Dysmenorrhea | Ginger tea, salmon | EPA/DHA | avoid cold |
| fatigue | red dates, beef | heme iron | With Vitamin C |
| Diarrhea | yam, millet | soluble fiber | Eat small meals often |
3. Postmenstrual period (6-14 days)
| demand | golden combination | synergistic combination | Time to eat |
|---|---|---|---|
| Replenish blood | Pork liver+color pepper | Vitamin C promotes absorption | after breakfast |
| Rejuvenate | Wolfberry + Silky Chicken | Zinc synergy | lunch |
| hormonal balance | Soy milk + flaxseed | Lignan conversion | Afternoon tea |
3. Latest research on controversial foods
According to the latest "Menstrual Diet White Paper" released by Dr. Lilac:
| food | traditional knowledge | New research conclusions | Suggestions |
|---|---|---|---|
| coffee | Totally prohibited | Appropriate amount can relieve headaches | ≤200mg/day |
| cold drinks | Cause dysmenorrhea | significant individual differences | Observe your own reactions |
| brown sugar water | Universal blood replenishment | Provides heat only | Pair with iron-containing foods |
4. Three-day diet recommended by nutritionists
Three-day premenstrual package:
| Meals | Day1 | Day2 | Day3 |
|---|---|---|---|
| breakfast | Oatmeal Pumpkin Porridge | whole wheat sandwich | Purple sweet potato soy milk |
| lunch | Steamed seabass | Tomato Beef Stew | Stir-fried Asparagus and Shrimp |
| dinner | Spinach and Pork Liver Soup | Mixed mushroom tofu pot | Millet and sea cucumber porridge |
| Extra meal | 10 almonds | sugar free yogurt | black sesame paste |
Things to note:
1. Diet during menstrual period should be supplemented with 1500-2000ml warm water per day
2. Vitamin E supplementation is recommended through nuts rather than pharmaceuticals
3. The latest research shows that it is more scientific to increase caloric intake by 100-200 calories per day during menstruation.
4. Internet celebrity “menstrual superfoods” such as maca powder need to be carefully verified for efficacy
In the recent #Menstrual Diet Challenge campaign launched by Xiaohongshu, 85% of participants reported that their menstrual discomfort symptoms were relieved after adjusting their diet. However, experts remind that severe dysmenorrhea requires timely medical treatment, and dietary conditioning is only used as an auxiliary means.
(Note: The statistical period of the data in this article is October 1-10, 2023, and the data sources include Weibo, Douyin, Xiaohongshu, Zhihu and other platforms)
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