I often hear friends around me say that every time I get to the physiological period, I feel very painful, from irritability, bloating in my lower abdomen or chest to rolling in bed with pain; Since you can't avoid a good friend's visit every month, why not let yourself spend it in a comfortable state? In fact, nutrition can also adjust the discomfort during the physiological period and make yourself comfortable!

Before physiological period

1. Trypsin: It is the raw material for the brain to make serotonin, which is a neurotransmitter, which can slow down nerve activity, make people calm and relax, effectively help sleep, and prevent insomnia, depression or manic depression. However, tryptamine is a nutrient that the human body cannot synthesize by itself and must be ingested through food.

Source: such as bananas, meat, beans, sunflower seeds, sesame seeds, pumpkin seeds, milk, etc.

2. Calcium: It helps to relieve spasms, strengthen the conduction response of the nervous system, and help to regulate heartbeat and muscle contraction. Appropriate calcium supplementation for women is helpful to calm mood and eliminate stress. It is recommended to take1200 ~1500mg of calcium every day.

Source: Green leafy vegetables, milk and its products, dried fish, dried shrimps, black sesame seeds, etc.

3. Magnesium: It helps to relieve spasms, has the function of regulating nerve cells and muscle contraction, and is a nutrient that can calm mood and eliminate anxiety. Studies have confirmed that taking 250 mg of magnesium every day is enough to relieve the symptoms of premenstrual headache.

Sources: cereals, green vegetables, beans, nuts, milk and its products and seafood.

4. Soybean isoflavone: It is a natural plant compound, and its structure is similar to human estrogen. Supplementing it properly every day is helpful to relieve the discomfort of premenstrual syndrome.

Sources: milk and eggs, soybean milk, soybeans, meat, vegetables and whole grains. .

5. Evening primrose oil: rich in essential fatty acid "γ-linolenic acid", it can help the human body to synthesize various hormones and hormones. Therefore, supplementing evening primrose is equivalent to indirectly maintaining the balance of endocrine substances, especially for PMS caused by hormone imbalance. Because the average woman will have hormonal changes two to three days before menstruation, it is easy to lead to an increase in the concentration of prostaglandin, an inflammatory factor in the body.

γ -linolenic acid contained in evening primrose oil can inhibit the increase of prostaglandin concentration, thus alleviating the uncomfortable reaction of PMS. Foreign clinical studies have also proved that evening primrose oil can improve premenstrual syndrome and relieve emotional instability, menstrual pain, swelling and pain and other uncomfortable symptoms.

Friends with endometriosis and hysteromyoma are not suitable to supplement evening primrose oil. If there are special circumstances, please consult a dietitian. ※.

This article comes from: a nutritionist's private words.