What should adolescent girls eat if they have dysmenorrhea? A Complete Guide to Relieving Pain with Scientific Diet
Dysmenorrhea is a common physiological problem among adolescent girls. According to statistics, about 60%-90% of young women experience varying degrees of dysmenorrhea. A proper diet can not only relieve pain, but also improve overall health. The following are the dietary solutions for dysmenorrhea that have been hotly discussed on the Internet in the past 10 days, analyzed for you using scientific data.
1. Top list of foods for relieving dysmenorrhea
| food category | Recommended food | active ingredients | Mechanism of action |
|---|---|---|---|
| Warm food | Ginger, brown sugar, red dates | Gingerol, iron | Promote blood circulation and relieve uterine cramps |
| magnesium rich foods | Bananas, nuts, whole grains | Magnesium | Relax muscles and reduce pain |
| Omega-3 foods | Deep sea fish, flaxseed | Omega-3 fatty acids | Anti-inflammatory effect, reducing prostaglandin secretion |
| blood nourishing food | Animal liver, spinach | Iron, folic acid | Improve menstrual fatigue caused by anemia |
2. List of dietary taboos during menstruation
According to the latest medical research, the following foods may aggravate dysmenorrhea symptoms:
| Taboo categories | specific food | adverse effects |
|---|---|---|
| Raw and cold food | Ice cream, cold drinks | Cause vasoconstriction and aggravate dysmenorrhea |
| High salt food | Pickled foods, fast food | Cause edema and worsen discomfort |
| caffeine drinks | Coffee, strong tea | Stimulate nerves and worsen pain |
| High sugar foods | cakes, candies | Cause blood sugar fluctuations and affect mood |
Recommended recipes for three days of menstruation
The following is a three-day diet plan recommended by nutritionists:
| Meals | first day | the next day | The third day |
|---|---|---|---|
| breakfast | Red dates and millet porridge + boiled eggs | Oat milk + banana | Whole wheat bread + nut yogurt |
| Lunch | Steamed fish + fried pork liver with spinach | Beef and Carrot Soup + Brown Rice | Chicken Salad + Quinoa Rice |
| dinner | Ginger syrup + steamed pumpkin | Tomato Tofu Soup + Purple Sweet Potato | Salmon + Broccoli |
| Extra meal | longan tea | Dark chocolate (more than 70%) | almond milk |
4. Tips on dietary therapy for dysmenorrhea
1.Ginger brown sugar water: Take 5 pieces of fresh ginger, add appropriate amount of brown sugar, boil and simmer for 10 minutes, start drinking 3 days before menstruation.
2.Hot compress + diet method: Use hot compress on the abdomen and drink warm chamomile tea to double relieve cramps.
3.Calcium Magnesium Supplement: Starting to increase calcium and magnesium intake one week before menstruation can effectively prevent dysmenorrhea attacks.
4.B vitamins: The B vitamins in whole grains and green leafy vegetables can help relieve menstrual anxiety.
5. Special reminder
If dysmenorrhea seriously affects your life or is accompanied by symptoms such as abnormal bleeding, you should seek medical treatment promptly to check for organic diseases. Dietary conditioning needs to be adhered to for a long time, and the effect is better when combined with appropriate exercise and a good routine.
Puberty is a critical period for physical development. A scientific diet can not only relieve menstrual discomfort, but also lay a good foundation for future reproductive health. It is recommended that parents help young girls establish healthy eating habits and get through this special stage smoothly.
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