What should I drink during menstruation? A complete guide to diet during menstruation
Women are prone to problems such as fatigue, anemia or dysmenorrhea due to blood loss and hormonal changes during menstruation. Scientific dietary conditioning can effectively relieve discomfort. The following are recommendations for menstrual drinks and foods that have been hotly discussed on the Internet in the past 10 days. They combine traditional experience and modern nutrition to provide practical reference for women.
1. 5 types of warm drinks you must drink during menstruation
| Drink type | Reasons for recommendation | Popular recipes | Discuss the popularity index |
|---|---|---|---|
| Brown sugar ginger tea | Dispelling cold and warming the palace, relieving dysmenorrhea | Ancient brown sugar + ginger slices | ★★★★★ |
| Red dates and wolfberry tea | Replenish qi and blood, improve complexion | Xinjiang jujube + Ningxia wolfberry | ★★★★☆ |
| Longan rose tea | Soothe the liver and relieve depression, regulate mood | Dried longan + Pingyin rose | ★★★☆☆ |
| black bean milk | Phytoestrogens supplement | Black beans + freshly ground black sesame seeds | ★★★☆☆ |
| Cinnamon Apple Tea | Relieve spasms and supplement vitamin C | Diced apple + Ceylon cinnamon | ★★☆☆☆ |
2. Menstrual diet combination recommended by nutritionists
According to data from Weibo’s health topic list, the following matching plans have received more than 100,000 likes recently:
| time period | Breakfast combo | Lunch combo | Afternoon tea set |
|---|---|---|---|
| Day 1-2 of menstrual period | Fermented fermented egg custard + whole wheat bread | Spinach and Pork Liver Porridge + Steamed Pumpkin | Red Ginseng and Candied Date Tea + Walnut Kernels |
| Day 3-5 of menstruation | Black rice and red dates porridge + boiled eggs | Tomato beef soup + multigrain rice | Papaya milk + almond |
3. The menstrual diet controversy that is hotly debated across the Internet
1.Can I drink coffee?Dr. Dingxiang recently pointed out that light coffee of no more than 200ml per day is acceptable, but it will aggravate dysmenorrhea and should be avoided by those who have it.
2.Taboo for cooling fruits?Discussions on Zhihu hot posts show that bananas, dragon fruit, etc. at room temperature can be eaten in moderation, while refrigerated fruits need to be heated before eating.
3.Is donkey hide gelatin necessary?Xiaohongshu evaluation data shows that 30% of women reported that it is effective, but those with weak spleen and stomach may cause indigestion.
4. Key data on menstrual nutritional supplements
| Nutrients | Daily supplement required | best food source | Things to note |
|---|---|---|---|
| iron element | 18-20mg | Duck blood, seaweed, red meat | Combined with vitamin C to promote absorption |
| Magnesium | 320mg | dark chocolate, cashews | Relieve muscle tension |
| Vitamin B6 | 1.5mg | salmon, banana | Regulate mood swings |
| Omega 3 | 1.1g | Flaxseed, deep sea fish | Reduce inflammatory response |
5. Special reminder from experts
1. 3 days before menstruationavoid strong tea, tannic acid will inhibit iron absorption and increase the risk of anemia.
2. When the traffic is heavy, it should beIncrease high-quality protein, recommended daily eggs + lean meat ≥ 150g.
3. Suggestions from Chinese medicine practitionersConditioning in stages: Warm menstruation and dispel cold during menstruation, nourish yin and blood in late menstruation.
4. Actual measurement by Douyin health blogger: Drinking ginger and jujube tea during three consecutive menstrual periods has a 68% relief rate for dysmenorrhea.
Conclusion:Diet during menstruation should follow the three principles of "warmth, nourishment, and lightness" and be adjusted according to individual physique. Only by maintaining a warm and balanced diet and getting adequate rest can you better survive your special menstrual period. If severe discomfort occurs, it is recommended to seek medical examination in time.
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