What should you eat during menstruation? Menstrual diet guide and hot topics inventory
Among the hotly discussed women's health topics on the Internet recently, "menstrual diet management" has become the focus of attention. According to data analysis in the past 10 days, many women have shared their experience in relieving menstrual discomfort on social platforms, among which scientific diet plans are highly praised. The following are menstrual diet suggestions compiled based on hot topics:
1. List of essential nutrients and popular foods during menstruation
| Nutrients | function | Popular recommended foods | Hot discussion on the whole network |
|---|---|---|---|
| iron element | Replenishing blood and forming blood | Animal liver, spinach | ★★★★★ |
| Magnesium | relieve pain | dark chocolate, nuts | ★★★★☆ |
| Omega-3 | Anti-inflammatory and analgesic | salmon, flaxseed | ★★★☆☆ |
| Vitamin B6 | Regulate emotions | Bananas, whole grains | ★★★☆☆ |
| Calcium | Reduce spasms | Dairy products, tofu | ★★★★☆ |
2. Top 5 most searched recipes and preparation methods
| Recipe name | main ingredients | Efficacy | Platform popularity index |
|---|---|---|---|
| Red dates and longan tea | Red dates + longan + wolfberry | Nourishing Qi and Nourishing Blood | 1,280,000 |
| Ginger brown sugar water | Ginger + brown sugar | Warm up the palace | 950,000 |
| black sesame paste | Black sesame + glutinous rice | Nourishing yin and moisturizing dryness | 680,000 |
| Spinach and Pork Liver Soup | Spinach + Pork Liver | Excellent iron supplement | 520,000 |
| Nuan Gong Soy Milk | Black beans + walnuts | Regulate hormones | 430,000 |
3. Three major dietary taboos during menstruation (recent hot search warning)
1.Cold drink ice cream: Many gynecologists on Douyin platform warned that low-temperature foods can cause blood vessels to constrict and aggravate dysmenorrhea symptoms.
2.excessive caffeine: Weibo health influencer pointed out that caffeine can aggravate anxiety and affect iron absorption.
3.High-salt processed foods: Actual measurements by Xiaohongshu users show that pickled foods can aggravate the symptoms of edema.
4. Staged diet plan (schedule spread across the entire network)
| menstrual phase | Dietary Focus | represents food | Things to note |
|---|---|---|---|
| Menstrual period (1-3 days) | Warm and nourish the palace | Brown sugar ginger tea, mutton soup | Avoid raw and cold stimulation |
| Mid-menstrual period (4-6 days) | Nourish blood | Red dates, pork liver, cherries | Combined with light exercise |
| Postmenstrual period (after 7 days) | Nourishing yin and conditioning | Black beans, yam, white fungus | protein supplement |
5. Latest suggestions from experts (from Dr. Dingxiang’s hot articles)
1. Daily Guarantee50-75g high-quality proteinFor intake, eggs, fish and other easily digestible proteins are recommended.
2. increasedietary fiberIt can improve menstrual constipation, and oats and apples have become popular recommendations in Xiaohongshu recently.
3. Appropriate supplementationVitamin E(such as almonds, sunflower seeds) can help relieve breast tenderness.
6. Q&A hotly discussed across the entire network
Q: Can I eat spicy food during menstruation?
A recent Zhihu hot post discussion showed that mildly spicy food can promote blood circulation, but spicy hot pot and other heavy-flavored foods may irritate mucous membranes.
Q: Can chocolate really relieve pain?
In a Weibo health topic poll, 72% of women chose dark chocolate (cocoa content >70%) because it contains high magnesium and can promote endorphin secretion.
Based on recent Internet hot spots, it can be seen that scientific diet has become an important way to relieve menstrual discomfort. It is recommended to choose a suitable dietary therapy plan based on your personal constitution and consult a professional physician when necessary. Maintaining balanced nutrition during menstruation can not only relieve symptoms, but also help maintain long-term reproductive health.
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