Menstruation is a natural process in the body of every woman. In most cases, the monthly pass without any discomfort. If a woman is healthy, she does not want to postpone her plans and favorite activities because of the onset of a new cycle. This article will tell you about what can and can not be done during menstruation. You will learn about the main limitations during this period.
What can not be done with monthly? 12 years is the age at which the first menstrual bleeding begins most often. During this period, girls are not yet aware of the main prohibitions and restrictions during critical days. That is why mothers and grandmothers should tell them about it.
The average duration of menstrual bleeding ranges from three to seven days. In this case, the selection should not be very abundant. Otherwise, we can talk about pathology. Set the cycle and regular menstrual bleeding within one year after the appearance of the first discharge. Every girl is important to know about what can not be done during menstruation. We will understand this issue in detail on the example of some situations.
Menstruation and exercise
Talking about what can not be done with monthly girls, the first thing I want to note is that during this period it is worth limiting any physical activity. If a girl goes to school, then it is worth to give up physical education.
What not to do with menstruation yet? Doctors strongly recommend not to run, jump and lift weights. If you want to do gymnastics, you should prefer yoga or swimming. Also, in the absence of heavy bleeding, you can perform some stretching exercises. It is worth recalling that swimming in open waters and pools at this time involves the use of tampons. These hygiene products will help prevent microbes and various types of bacteria from entering the vagina.
Hot tubs and saunas
What can not be done with menstruation is to expose your body to high temperatures. If you like to soak in the hot tub or visit the sauna with a bath, then it is worth to postpone such activities for a few days.
With a strong increase in body temperature there is a rapid expansion of blood vessels. Perhaps this is useful to some of the weaker sex, but certainly not in this period. The consequence of such procedures may be increased secretions and the occurrence of heavy bleeding. This may entail not only the need for medical treatment, but also sending it to a medical institution.
Sex during menstruation
Gynecologists, talking about what can not be done during menstruation, are advised to refrain from sexual intercourse these days. During menstruation, the mucous membrane of the uterus and vagina is most vulnerable. If microbes enter during the act, inflammation may develop. In this case, you will need a long and serious treatment.
Also, sex during menstruation can contribute to the reflux of blood in the fallopian tubes. This leads to the fact that the fluid settles on the abdominal cavity and endometriosis develops. This disease is very insidious and dangerous. It leads to such phenomena as adhesions, infertility, failures in the menstrual cycle and so on.
Nutrition and menstruation
And what can not be at the monthly? There is probably no definite answer to this question. During this period, it is worthwhile to limit the consumption of any products that increase the contractile ability of the genital organ. These include pomegranate, parsley, tomatoes, grapefruit, and so on. Also increase the bleeding can chocolate, coffee, spicy dishes and smoked meats, salted and pickled products. Absolutely not recommended to drink alcohol. It expands blood vessels and acts on a woman’s body like a hot bath.
Try to consume more complex carbohydrates and cereals during critical days. Prefer kefir, ryazhenka and any dairy products. Drink more plain water.
What else can you do during your period? Doctors and scientists have proved that during this period it is necessary to exclude any laboratory and diagnostic studies. The only exceptions are some cases where the doctor prescribes a blood test for a number of hormones to the patient.
If you donate blood during this period, the results can be greatly distorted. This is due to the fact that the composition of the channel varies greatly. It is also not recommended to take urine for research. Often, menstrual blood trapped in a sterile test container may cause false pathology to be detected. The same can be said about the analysis of feces.
Various ultrasound examinations may produce a slightly distorted result. This is especially true for the diagnosis of the pelvic organs. A gynecological examination is also not carried out during menstruation. If you go to the next reception to the gynecologist, be sure to consider this fact.
There are folk beliefs about what can not be done during menstruation. Signs say that the paint applied to the curls during this period will stay worse and quickly wash off. Is it really?
Doctors and cosmetologists really do not advise to carry out some manipulations during menstruation. These include nail extension, permanent makeup, chemical peels, and so on. The result of these procedures may vary somewhat depending on the state of the hormonal background of the woman. Also, the body and tissues during this period are more vulnerable.
As for haircuts and hair dyeing, the hairdressers say about the absence of any influence of menstruation on the result of the correction. Most of the representatives of the weaker sex still tidy themselves up regardless of the day of the cycle.
Surgical interventions and menstrual cycle
Doctors strongly advise not to carry out a variety of operations during menstruation. Scientists have shown that during this period, the composition of the woman’s blood varies somewhat. It should be noted that we are talking not only about serious interventions, but also about elementary procedures.
Absolutely always, before preparing for a particular operation, the doctor asks the patient about the bottom of her menstrual cycle. Routine surgeries are prescribed exactly for the period when the monthly runs out. The only exceptions are emergency operations when there is a threat to a woman’s life.
You now know what to do with menstruation and why. You also found out the allowed actions during this period. If you have any questions, contact your doctor. The gynecologist will tell you in detail about the main limitations during menstruation and help dispel any doubts. Share this important information with your younger sisters or daughters. Who, if not you, will help them to learn such details. Follow the rules and be always healthy!
Briefly about the physiology of women
During the menstrual cycle, hormones are constantly changing. The level of estrogen and progesterone, the main factors affecting the reproductive system, then increases, then decreases. The change of hormone levels occurs, as planned by nature, not synchronously. But sometimes hormonal surges and surges are so sharp that body systems cannot adapt and react accordingly. Therefore, arise:
- abdominal pains, sometimes cramping, associated with uterine contractile activity,
- abundant blood discharge, increasing due to the expansion of blood vessels, reducing the elasticity of their walls, lowering blood viscosity,
- nerve overvoltages due to the intensive work of all body systems, which causes an overwhelming desire to eat a lot, without much analysis, whether it is useful or not,
- digestive disorders, expressed in the absence of stool or, conversely, in its excessive softness and swiftness,
- weight gain, abdominal distention, swelling.
To avoid these symptoms, you need to limit the range of products or add to it what will help to cope with the situation.
How to reduce appetite
On critical days, a condition where it is impossible to resist the desire to eat a lot of things and, preferably, the most harmful, is known to most women. This feeling is usually due to the imbalance of hormonal levels. To help reduce appetite, doctors prescribe hormonal drugs to their patients in such cases.
But you can avoid taking pills, if you eat strictly according to the regime, in small portions, but often. It is also necessary to increase physical activity, which helps to relieve the nervous system and restore its controlling role in the formation of hormonal levels.
In order to eat during the menstrual period for the benefit and reduce your appetite, you need to stick to a vegetable diet rich in fiber. The availability of foods with slow carbohydrates is important - whole grain cereals and bread and pasta containing them. Saturation with water is also necessary for normal functioning of the nervous system. Therefore, between meals should drink small amounts of clean water, eliminating the sweet and irritating bowel drinks.
Eating large quantities of fatty, high-calorie meals will not only not reduce the appetite, but may even increase it. In addition, this diet will adversely affect the work of all body systems.
Why appetite rises
On critical days, due to a hormonal surge, the center of hunger is activated, increasing appetite. The body wants to eat, regardless of objective needs. And he does not care what you eat - salty or sweet, spicy or fat. The main thing is to drown out the signal coming from the brain.
The situation is reversed much less often, but it can happen. In this case, it is not the desire to eat a lot, but the abnormal aversion to food. It also negatively affects the work of the reproductive system and the state of the organism as a whole.
Therefore, on critical days you can not refuse to eat. Overload the stomach with food is also not worth it. You need to eat properly and fractionally, eliminating what you can not eat during menstruation. In this case, you can reduce your appetite and prevent the body from accumulating excess calories and fat deposits.
What can not eat during menstruation
It is necessary to refuse, first of all, from heavy food, marinades, preservatives, fast food. Although during the menstrual period many are strongly attracted to sweets, they should not be abused either, at least for the first few days it is better to do without sweets and cakes, as well as sugar. Fast carbohydrates affect insulin production and bring down the overall hormonal balance.
In some cases, it is not recommended to use chocolate in the days of menstruation. What is this case, why, when and what kind of chocolate is harmful? With menstruation, small amounts of this product can be consumed, but only its black version, with a high cocoa content - it contains magnesium necessary for menstruation, and there are few harmful carbohydrates. The danger is chocolate for those at risk of developing mastopathy. Milk chocolate, especially in large quantities, during menstruation can not be.
In order not to cause intestinal swelling, it is necessary to reduce the use of such products in the first days of menstruation:
- Soy, peas, beans, chickpeas.
- Carbonated drinks.
- White bread and muffins.
- Pasta from soft varieties of grain.
- Whole milk, fat cream.
To reduce pain due to contractions of the uterus is possible by reducing consumption:
The amount of menstrual flow lowers the following restrictions:
- Refusal of fast food and strong tea and coffee, alcohol.
- The absence of pickles, smoked meats, pickles and spicy dishes in the menu. In general, it is desirable to give up salt or reduce its consumption for the period of menstruation.
- Protecting the body from overcooling and overheating, especially from hot baths, baths, saunas or showers.
What you need to eat during menstruation
Eating fruits and vegetables is welcome on any day of the menstrual cycle. Especially shown such a diet during menstruation. To help and cope with the discomfort will help the diet, in the menu of which there is such a list of products:
- Lettuce, sorrel, spinach, dill, green onions.
- Radish, turnip, swede, carrot, beet, radish, chard, Jerusalem artichoke, sweet potato, celery.
- Baked potato.
- Fat, sea varieties of fish, shellfish.
- Sea Kale
- Nuts of all kinds.
- Raisins, dried apricots, figs and other dried fruits.
- Flax and sesame seeds, linseed oil.
- Oatmeal and buckwheat porridge.
- Lean meat, such as poultry.
- Bananas, avocados, oranges, watermelons, melons.
- Low-fat dairy products, small amounts of hard cheese.
- Apples, currants and other berries.
Since the beet helps to increase peristalsis, some people doubt whether it is worth including it in the diet with menstruation. But these fears are groundless. Beetroot reduces pain from abdominal cramps, so beet salad is quite acceptable on critical days. There is also need to beets before menstruation. It increases hemoglobin during menstruation and contributes to the removal of toxins, which is very important.
Among the products that are necessary for the body, there are some that can cause undesirable phenomena, but, nevertheless, are useful on critical days, such as legumes and cabbage. They have a lot of necessary during the period of menstruation of calcium, vegetable protein, fiber. They have antioxidant properties. If the recommendations of the doctor do not limit the use of such vegetables, then you can safely use them in your diet. Otherwise, it is better to stay on a more correct menu. You can get all the necessary trace elements and nutrients from many foods - for example, nuts, fish, leafy vegetables, berries, fruits. Reflecting on what to buy at the table, you should strive to improve the state of your body, then your health and health will surely return to normal.
Need for diet
Pain in the lower abdomen on critical days is called dysmenorrhea and useful products will help to cope with it.
For menstruation to be without unpleasant symptoms, you need to choose the right diet, which will allow you to:
- Minimize pain,
- Reduce bleeding
- Lose weight and not get better.
Many women note an increased appetite before the start of their monthly period, so they try to advance on a diet that allows you to avoid manifest hungry spasms. The reason for this appetite is to increase testosterone in the body. It should be noted that the diet helps with heavy periods, when changing taste preferences, you want food, to which a woman is indifferent on ordinary days. Progesterone is responsible for this change in tastes, which also affects irritability and mood swings. Restoring emotional balance provides increased levels of serotonin with the help of well-chosen food. It is necessary to make a diet during the critical days, taking into account the individual characteristics of the organism, taste preferences, tolerance of products. For weight loss during this period, you need to pick up food that will provide the body with everything it needs to maintain vital processes.
What is during menstruation
As mentioned, food during menstruation should be special. For example, in the first half of the critical days, the body especially needs carbohydrates. At this time, you need to eat foods that have a higher energy value, but on the basis of "slow" carbohydrates, for example:
- Whole grain breads,
- Cereals (except semolina and polished rice),
- Pasta from durum wheat.
Also, nutritionists recommend increasing the content of vegetables and fruits in the menu, which improve the work of the intestines, because digestive problems often accompany menstruation. But favorite chocolate should be excluded from the diet, replacing it with dried fruits, peaches and bananas.
In the second phase of menstruation, the body no longer burns so much fat and the food must change. In the diet, you must enter the rich protein dishes, such as fish and various seafood. Also, nutritionists are recommended to use buckwheat and nuts, in which a high content of fatty acids, which are natural antispasmodics, which reduce pain.
During menstruation, it is recommended to exclude coffee and tea from your diet, it will be more useful to use non-carbonated mineral water and dietary herbal teas. In summer, it is good to include watermelons and melons in the menu.
Until now, doctors do not have a unanimous opinion whether dairy products should be present in the diet or not, but there are no contradictions in relation to fermented milk: they must be introduced into the diet even in large quantities than usual.
Proper nutrition necessarily takes into account fluid retention, which occurs in a woman's body during menstruation. It leads to edema, general malaise and pain. Diuretic decoctions and seasonings, such as basil, dill, fennel, parsley, which help to remove the liquid, will help to cope with the problem. They also contain vitamin E, have soothing and analgesic properties.
Thus, the menu for the time of the month should contain
- Nuts and cereals,
- Legumes (in moderation),
- Овощи (такие как капуста, салаты, кабачки, огурцы),
- Рыбу и морепродукты,
- Кисломолочные продукты,
- Минеральную воду без газа.
Для снятия боли
Факторы, вызывающие боль при ежемесячном кровотечении, у каждой женщины разные. That is why be sure to consult a female consultation, what do you do with this trouble. It is impossible to establish the cause of pain yourself, and therefore it is impossible to engage in self-healing.
During menstruation, pain can be caused by:
- Muscle contraction (intensity of contractions affects the strength of pain).
- Crash hormonal background.
- Nervous overstrain.
- Aggravating genital diseases at this time.
But whatever the reason, you can calm the painful feelings, even just eating healthy foods.
It is sometimes difficult for women to change their diet, especially if they are loaded during the day. Often there is no opportunity to go shopping for special products and cook for yourself separately, but it is not necessary. Diet for menstruation is to control the amount of food consumed. The pain will not be strong if you increase the consumption of fruits and vegetables. These are natural antioxidants containing magnesium and calcium in large quantities. Preference is given to:
Magnesium in products perfectly relieves muscle tension. All legumes, nuts and grains are rich in the element. In the menu are entered:
It is worth remembering that such food causes bloating, so eat it needs a little and no later than 3 hours before bedtime.
Fatty acids in fish and seafood help to reduce pain. Especially helpful:
Omega-3, fatty acids contained in these varieties of fish, alleviate the pain caused by menstruation substances prostaglandins. Flaxseed oil has a similar effect.
You can drink decoctions of chamomile, yarrow, tansy, mint. They are famous for their anesthetic and sedative effect.
To reduce blood volume
The amount of blood released during menstruation depends on many factors. Diet during menstruation, aimed at increasing the level of iron in the blood, will reduce the amount of secretions.
Of course, it is not recommended to make decisions about reducing blood loss. It is better to consult a doctor. If the gynecologist does not detect any pathologies, then on the second or third day you can arrange fasting days. Products are removed from the table:
Will help and abundant drink, especially decoctions of herbs. You can brew nettle or shepherd's bag. And raspberry or mint leaves can be brewed in a teapot along with ordinary tea leaves. Drink as usual tea.
The menu is compiled with the introduction of products:
- Sea cabbage.
- Pumpkin seeds.
Fruits (peaches, lemons, oranges) and vegetables (red pepper, cucumbers) contribute to better iron absorption. In addition, dishes should be abundantly sprinkled with herbs (parsley, dill).
How to avoid cramps?
An acute shortage of magnesium and calcium in the body can lead to convulsions. They occur at any time of the day, especially at night, and are extremely painful. The condition is complemented by headaches along with a bad mood. In this regard, should be used:
With a shortage of magnesium, the level of dopamine, a mood hormone, also decreases. Eating the right foods will help maintain the balance of trace elements in the body, greatly facilitating the life of a woman.
To not get better
During delicate days, women have an increased appetite, want to eat constantly and a lot. In order not to gain extra pounds, you need to regulate the consumption of fatty and sweet food.
Since the level of sugar in this period is lowered in the blood, I want chocolate, cakes, cookies.
Doctors recommend replacing sugar with complex carbohydrates. They are absorbed more slowly and help tame the appetite. Whole grain bread, durum pasta, bran, among other things, contribute to the production of serotonin. As a result, the mood will improve, and sleep - to improve.
You should also increase the amount of unsweetened fruit consumed (pomelo, grapefruit), vegetables (turnip, cabbage, carrots) and greens (lettuce, spinach).
Meals are more useful to split up into small portions, and to eat every 3 hours during the day.
Diet during the month provides plenty of drink, not less than two liters per day. This is due to the peculiarities of the female body: during menstruation, it is prone to fluid retention. But when buying mineral water should choose non-carbonated with low sodium.
No need to abuse coffee, tea, various lemonades and alcohol. The use of caffeine leads to a narrowing of the blood vessels, which can provoke a headache.
Regular tea is useful to replace herbal tea or decoction of diuretic herbs. And instead of sugar in the cup, you can add some honey.
The designation "prohibited" is rather conditional. Nutritionists distinguish certain groups of products that can increase pain and discomfort during certain periods of a woman’s life.
So, what is during menstruation, the above has been determined. Now let us note which products should be avoided:
- Processed cooked food. Canned food and semi-finished products always contain large amounts of salt. Excessive salt in the body will retain fluid, which in turn will lead to lower abdominal pain.
- Fried food. Fried food increases the level of estrogen (steroid female sex hormones). And so act and animal and vegetable fats. With an increase in estrogen changes in the uterus become sharp, pronounced and cause pain.
- Sugar. Refined sugar leads to an increase in blood sugar levels, which causes drowsiness and irritability. Meals of wheat flour, cereal for breakfast, cakes, sweets it is better to postpone away until the best days. Sweet tooth can be replaced with the usual sweets on persimmon, peaches, dried apricots and bananas. If you still want chocolate, it is better to choose bitter.
Disorders of digestion can include the use of such products as:
These are heavy foods that contain large amounts of salt or fat.
Alcohol should be abandoned altogether. Expanding vessels, it ambiguously acts on the nervous system, exciting it. Expansion of blood vessels can lead to increased secretions, and irritated body systems do not need to be toned, but to relax.
All food of animal origin is banned. We remove from our dishes butter, full-fat milk, fatty meat, sour cream, avocado, olives, seeds. At the same time, pork can be replaced with chicken and fish, and it is preferable to eat dried apricots or walnuts.
The ban does not apply to yogurt. It contains live bacteria that promote digestion. In addition, yogurt has a lot of calcium, and its use during menstruation should be increased by 2 times (up to 1300 mg per day).
Proper nutrition should be followed not only during menstruation, but also on other days. But with all other diets should be careful not to harm the body.
How to lose weight during menstruation
In the first half of the menstruation period, the body intensively burns fats. Many then have excessive appetite exacerbations and cravings for sweets. If you do not go on about these sensations, and feed your body properly, as indicated above, then you will rather lose those extra pounds after each menstruation and heal your body, since a large amount of toxins are released with the discharge.
The hormonal background of a woman changes throughout the entire cycle and affects mood, general condition, performance and appearance. Due to impact hormones (in particular, progesterone in the second half of the cycle, starting from 15-16 days), a natural reaction occurs before menstruation - fluid retention, which caused weight gain and the appearance of swelling of the face, hands, and abdomen. On average, weight fluctuations are 2-3 kg. Do not be upset - this is not extra pounds due to fat deposits, and the liquid that goes with the end of menstruation.
On the eve of critical days, irritability appears, many note a strong craving for sweets and an increase in appetite. The body tries to stock up on nutrients for future use. If you do not restrain your appetite, then carbohydrates will be stored “in reserve” in the form of fat. A possible cause of craving for sweets is low blood sugar due to skipping meals. Therefore, you need to eat in small portions and often - up to 6 times a day.
All effects progesterone will be expressed before the start of the next cycle. At this time, the woman celebrates premenstrual tension syndrome, which includes in addition to the above symptoms bloating, drowsiness, apathy and tenderness of the mammary glands.
Diet with PMS will help to correct this condition. A week before menstruation is recommended:
- limit the amount of salt, salty foods (soy sauce, salted fish, herring, salted nuts, cheeses, sausages, pickles and pickles),
- use caffeinated beverages and alcohol with caution, which retain water and further increase swelling,
- include in the diet a decoction of diuretic herbs: dill, parsley, field horsetail, corn silk, stalks of celery.
Already a week before the start of menstruation, you need to eat foods rich in fiber and complex carbohydrates (cabbage, apples, cereals, legumes, bran, whole grain breads, seeds and seeds). Fiber helps excrete water. It is noticed that seafood helps to fight with chocolate. This is an ideal diet in this period - it contains few calories and a sufficient amount of protein, iron and zinc.
Do you need a diet during menstruation for weight loss? Directly during menstruation, special nutrition for the purpose of losing weight is contraindicated. I must say that this is not the right time to diet. It will only aggravate depressed a woman and will be stressful for the body.
These days there is a decrease in the level estrogen - the hormone needed to produce serotonin (hormone mood). Therefore, many women are prone to depressive states or at least mood suppression. This also explains the craving for sweets, especially chocolate. Nutritionists advise to stick to a moderate-calorie diet during this period, and not to arrange fasting days and strict diets.
Taking into account the hormonal changes during menstruation, it becomes clear why trying to lose weight is useless. Weight gain depends on progesterone, the level of which increases before menstruation. This hormone prepares the female body for pregnancy and contributes to the accumulation of body fat. But this process can be influenced by adhering to proper nutrition.
Meals during menstruation should be rational and healthy. The beginning of the cycle is associated with discomfort, and for many women with painful sensations. The first days it is desirable to use only complex carbohydrates, which are slowly absorbed by the body: whole grain bread, cereals (especially rice and buckwheat), legumes, various vegetables and fruits.
Discard the "bad" carbohydrates (sweets, cakes, cake, sweet pastries, cookies) and replace them with fruits and berries, honey, dried fruits, cereals with the addition of honey and dried fruits. Include in the diet dried apricots, prunes, raisins, dried pears - they are quite sweet due to the content of fructose and in combination with cottage cheese or yogurt can easily replace desserts. These products will help improve mood, give vitamins and energy and at the same time there will be less risk of increasing extra centimeters and kilograms.
During this period, it is better to exclude extractive and excitatory central nervous system substances and dishes:
- coffee Tea,
- strong meat broth, fried and stews,
The inclusion of foods rich in magnesium will help to overcome irritability and headaches. We get magnesium by eating cereals, nuts, bran, seeds, dark green vegetables, peas and beans, buckwheat and millet groats. Nuts and seeds (flax, sunflower, pumpkin, poppy, sesame) can be a useful snack at work when you feel hungry. They also contain vitamin E, which regulates the production of serotonin and has a beneficial effect on the reproductive system. Therefore, in addition to the diet include vegetable oils and soybeans.
Potassium regulates water-salt metabolism and contributes to the removal of fluid from the body, and this is very important during this period, it also prevents the occurrence of depression. Lots of potassium contain all nuts, dried apricots, raisins, prunes, bananas, cabbage, leafy vegetables.
In the middle of the cycle (8-14 days) you can add more calories and include protein foods: seafood, fish and meat dishes, eggs, more curd. Carbohydrates should be reduced. The caloric content of food should be 1400 kcal.
At the end of the cycle (15-28 days), you can add sweet foods, but avoid eating heavy meals. Still in the diet should prevail vegetables, fish.
With painful periods, it should be included in the diet:
- bananas and chocolate
- vitamins and minerals (they help reduce the tone of the uterus),
- drink wine with orange juice at night,
- refuse coffee, salt and salty foods.
To maintain the level of iron can, using:
- red meat
- oysters, squids, shrimps,
- spawn, red fish,
- whole buckwheat cereal,
- apples, leafy salads, prunes, dried apricots, raisins,
- broccoli and kohlrabi,
- liver (veal, beef, chicken),
- pomegranate juice.
So many women are worried about bloating. In this case, you need to temporarily abandon cabbage, yeast bread, potatoes, bananas, legumes, grapes, drinks with gas, kvass. Herbal teas allow to reduce pain. You can drink tea, consisting of 1 h. Mint and 2 h. Green tea, infusion of nettle.
High-intensity training is also not recommended during this period. From the fourth day of menstruation, you can perform the usual load in the gym, because from the 4th to the 25th day of the cycle, women can easily endure any physical activity.
You can start a low-calorie diet immediately after the end of your period - during this period your appetite will decrease and you can complete your meals without any stress for the body. A favorable time to start a diet is the period of influence of estrogen, the level of which rises every day after the end of the month to 14-15 days of the cycle. This hormone helps the body burn fat, improves mood and suppresses appetite. At this time, a woman has a good mood, she is motivated and self-confident, and the body can easily accept changes, in particular in the diet.
Is it possible to starve during menstruation?
Medicine is not against fasting, which are treated heavy allergies, psoriasis, eczema, bronchial asthma and other diseases. With regard to fasting during menstruation, the opinions are divided. Periodic bleeding is not a contraindication, but some believe that it is not worth starting it during this period. If you are already in the process of fasting, then it is not necessary to interrupt it during your period.
Another view is based on the fact that fasting, especially for 2-5 days, should be timed to the beginning of menstruation. Ending them speaks of renewing the body of a woman, in need of food, and you need to go out of hunger. If prolonged fasting is being undertaken (7-30 days), then the exit from it should also be timed to the end of menstruation.
You need to know, fasting can cause a violation of the menstrual cycle - it becomes confused or menstruation may be completely absent. Restore the cycle will have hormonal drugs, which causes the danger of weight gain, if fasting was undertaken for this purpose. Remember that prolonged fasting at home is dangerous for all sorts of complications (vomiting, seizures, high blood pressure), and it is also impossible to carry out appropriate measures to eliminate ketone bodiesand decrease intoxication.
Also, many note that after the diet there is no monthly. An unbalanced low-calorie diet (at the level of 1000-1200 kcal) and restricting the intake of proteins, fats and carbohydrates causes hormonal disorders. The reproductive system is especially sensitive and amid significant weight loss develops an imbalance of sex hormones. Prolonged absence of menstruation leads to irreversible changes (infertility).
The main cause of cycle disorders is a low intake or lack of animal fats in the diet, which are involved in the production of sex hormones. Cholesterol - this is the substance that is necessary for their synthesis. The coordinated work of the pituitary-hypothalamus-ovaries system is disrupted and progesterone is produced in insufficient quantities.
Vegetable food does not replace animal, so vegetarianism can also lead to menstrual disorders. The topic is often discussed: how raw foods and menses are related. It can be said that a diet low in protein of raw vegetables and fruits, first leads to an increase in the intervals, and with such a long-term diet, menstruation disappears completely.
How to return monthly after a diet?
Sharp weight loss and reduction of fat mass causes a violation of the cycle. Monthly restored after the transition to a healthy and rational diet and restore weight to normal.
To restore the menstrual cycle you need:
- increase calorie intake,
- regulate the consumption of fat / protein / carbohydrate (per 1 kg of protein weight 2 g, fat 1-1.3 g, carbohydrate 2.5 g),
- observe drinking regime (40 ml per 1 kg of weight),
- connect vitamin and mineral complexes,
- reduce the intensity of the loads.
The diet should include: vegetable oils, butter, fish oil, seafood, fish, meat, vegetables, fruits, eggs, cereals, legumes, dairy and dairy products, seeds, nuts, dried fruits. It is also important to observe the diet.
Return the monthly help decoctions of herbs, such as oregano. Folk medicine calls it female grass and the "motherboard" because it is used in many female diseases, including it contributes to the restoration of hormonal and menstrual periods. To prepare the oregano, you need to take 2 teaspoons of herbs and pour boiling water in the amount of 200 ml. Insist 20 minutes. After straining, drink 1/3 cup three times a day.
If all the measures taken did not help to restore reproductive function, be sure to visit the gynecologist - perhaps hormone therapy will be needed.
Cycle phases and nutrition in accordance with them
Women's well-being depends largely on hormones. During menstruation, hormones change, there are various processes that can both worsen health and cause inexplicable desires in eating. Every woman has ever noticed a heightened desire for food during the beginning of the menstrual cycle. On each vase of menstruation desires are different, therefore, diet during menstruation should be given special attention.
- 1-6 days. The body feels tired, exhausted, energy disappears, constantly want to sleep. At this time, nutritionists recommend to give preference to calcium, to drink more herbal tea, to abandon animal fats, which will only worsen health. Sweets should also be excluded from the diet, it is allowed to use raisins, dried apricots and other dried fruits in limited quantities,
- 7-12 days. At this time there is a surge of energy, I want to eat a lot less compared to the first week of the menstrual cycle. You need to eat a little, mainly foods that contain folic acid. The diet should be green vegetables and fresh herbs, wheat bran. It is important to completely abandon trans fat, fast foods. They will aggravate the stomach, slow down metabolic processes, promote the collection of fatty body mass. This period, on the contrary, is the best for losing weight,
- 13-15 days. At this point, ovulation occurs, it requires increased attention to nutrition, full saturation. Nutritionists recommend at this time to take wheat bread, brown rice. Sweetened products should be discarded because they will negatively affect hormonal levels. If the goal is to become pregnant, foods such as sunflower oil, vegetable oils, whole milk, soy, fatty fish,
- 16-28 days. After ovulation, if the pregnancy has not occurred, the woman observes a deterioration of health, irritability, a big appetite, an increased desire to use prohibited foods. The diet should include foods that contain a lot of fiber, magnesium. You need to eat bananas, corn, sprouted grains, green vegetables, legumes, bran, dried fruits and other products containing magnesium. It is necessary to completely remove the salt from the diet, it retains fluid and promotes weight gain.
How to eat if menstruation is painful
If the woman's body is faced with pain during menstruation, then it needs more thorough care and increased attention. It consists not only in limiting active physical exertion, but also in nutrition.
To minimize pain, you need to know what to eat during menstruation and a few days before they start. At this particular time it is worth gradually moving to the intake of vegetables, bran, buckwheat and rice porridge. They will saturate the body with all useful components, do not provoke the occurrence of pain, make it easier to respond to hormonal changes.
The diet includes the following products:
- Lean meat,
- A fish,
- Seafood salads,
- Whole wheat bread,
- Green beans,
It is important to normalize the amount of protein in the body. If you can not regularly eat protein foods, you can use protein bars or cocktails.
It is necessary to reduce any products that contain salt. Products with magnesium, potassium and calcium will be able to reduce uterine tone, reduce pain, make you feel better in the first days of painful menstruation.
Relieve well-being will allow ginger or chamomile tea. They will remove the spasm, relax, normalize all processes, allow the body to quickly deal with the situation. In the first days it is recommended to saturate the body with vitamin E, enough to use 300 mg per day. Vitamin E is found in avocados, corn, soy, beans. If desired, the pharmaceutical vitamin E can be replaced by the listed products.
What you can and can not eat during menstruation
The first half of the menstrual cycle contributes to the burning of fat, so in addition it needs to be saturated with such products:
- Whole wheat bread,
- Rice cereal,
- Raw sunflower seeds.
You also need to understand that you can not eat during menstruation, and that can affect the weight gain. Exclude from the diet the following products:
These products can provoke the formation of gas in the stomach, creating additional discomfort in the form of bloating. To avoid side effects, normalize the work of the gastrointestinal tract, get rid of irritation, the diet should not contain such products.
Diet menu for menstruation
During menstruation, you must follow a diet that will not only save the current weight and not replenish your kilogram stocks, but also prevent complications during the flow of menstruation. Let's take a look at how to lose weight during menstruation, on which products to focus on nutrition.
Every day it is necessary to change the diet, making it on the basis of healthy products. One day diet on a diet looks like this:
- Breakfast. Cottage cheese, green tea,
- Lunch. Orange + banana, a glass of water,
- Dinner. Boiled chicken, vegetable salad,
- High tea A glass of kefir,
- Dinner. Baked fish with vegetables and lemon.
Having a list of prohibited and permitted products, each person can make a diet according to personal preferences and wishes. It is important to abandon the flour and sweet, fatty and salty. During menstruation, the body is more susceptible to this kind of food, so it will process them into fats and set aside as fat deposits. In order not to provoke weight gain every month, it is important to follow a diet during menstruation, which will allow you to keep those who have forms and even lose those extra pounds.
It is advisable to include broths or teas based on natural herbs in the diet. A good option would be chamomile, mint, ginger. Their preparation takes a few minutes. If you do not have time to prepare a full-fledged tincture or make a decoction, you can give preference to tea based on them, without adding sugar. Such drinks will be not only tasty, but also the most beneficial to the body.
Causes of weight change during menstruation
For hormones of women are responsible hormones such as progesterone and estrogen. At the beginning of the menstrual cycle, the amount of estrogen increases, and progesterone decreases. This nuance is simply impossible to control. Before the menstrual cycle, hormones cause the body to store excess fluid, as it is lost by the body along with secretions. As a result of an excessive amount of water, swelling occurs, which disappear in a few days.
But this is not the only reason why weight gain is observed during menstruation. At this time, hormone surges occur that provoke appetite. It becomes uncontrollable, women cannot deny themselves many products, food breakdowns are observed. To avoid this, you need to follow a diet before and during the menstrual cycle.
Is it possible to play sports during menstruation?
Sport is an integral part of the life of many women, which helps to keep yourself in shape, control weight and have a good mood. The question arises how sport affects the body during menstruation, and whether it is possible to do it without harm to health.
There are several types of sports that are allowed not only during the menstrual cycle, but even during pregnancy. Without harm to the body, you can engage in such sports:
Each type of fitness has a beneficial effect on the body, improves metabolic processes, prevents the accumulation of excess fat. Is it possible to lose weight during menstruation while playing sports? Of course, if you normalize nutrition and activity during the menstrual cycle, weight loss will occur. Menstruation - this is not a disease, they only provoke some hormonal disorders in a woman’s body, which, with the right approach, can be minimized by diet and sports.
Experts do not recommend giving preference to intensive training in the early days of the onset of menstruation, they show a slight load at the minimum pace to maintain tone and improve mood. On the third day of the menstrual cycle, if there is no pain, the intensity can be increased. Moderate sport will only have a beneficial effect.
Reviews losing weight
Diet during menstruation is used by many losing weight, which leave their feedback on the achievements of results and nutritional efficiency. If the diet is chosen correctly, taking into account all the features of the body during menstruation, the result will be impressive.
From the first months I suffer from serious hormonal disruptions. Very belly is poured, I feel like a fat one during menstruation. Tired of such changes, tried a diet for weight loss during menstruation. I observe now every month a few days before the start. I feel heightened lightness, the abdomen is swollen by 2 times less, which is good news. Previously, I thought it was normal, then I read an article that hormones, which are regulated by nutrition, are to blame for everything. Now I transfer monthly more freely, got rid of puffiness.
I have only the last years started having problems with excess weight, which appeared during menstruation. A brutal appetite accompanies me a week before menstruation, during and after them during the week. Eat always. Couldn't do anything about it. I decided to take the problem more seriously. The diet helped with this. I excluded products that provoked bloating, I don’t use salt at all, it only retained the liquid. Now I transfer more or less.
Vitamin E deficiency
A lot of functions are assigned to vitamin E in the human body, it takes part in the functioning of the reproductive system, is responsible for building tissues, for the condition of hair, nails, and skin. Therefore, during menstruation it is necessary to lean on vegetable oil, fish, beans, seafood, walnuts, etc.
If during menstruation you are constantly drawn to sweets, then your body is most likely lacking magnesium. To renew the stocks of this item, have breakfast with millet or buckwheat porridge, lean on bananas, drink non-carbonated mineral water.
Magnesium in foods
Do not recover during menstruation succeeds, if you follow a couple of tips:
You need to prepare for the menstruation in advance, about a week before it began, you need to lean on food rich in complex carbohydrates and fiber. These substances are in cabbage, apples, beans, cereals. Thanks to this diet, water and toxins will be removed from the body more quickly, which will help not to gain weight.
How to normalize critical days, get rid of pain
Prepare properly for monthly help exercise. For example, you can run, it's a great way to burn calories and saturate blood vessels with oxygen. Playing sports is also useful during critical days, but only if the pain is not so significant.
Sports during menstruation is possible.
When menstruation, many women begin to lean on the sweet. They need serotonin - the hormone of joy, which will help at least a little to cheer up. It is important to know that this hormone in large quantities is contained not only in flour products, chocolates, but also in corn products (flakes, cereals), bananas, tomatoes, etc. These products will not appear on your figure.
Training in these days! Do or not?
Despite the difficulties of perceiving the outside world during menstruation, you do not have to resist the temptations of friends and relatives. The latter, in order to suppress your tears, hysteria, nervousness, often offer you sweets, chocolates, cakes, which quickly settle on the waist and hips. Therefore, before you treat yourself to such, seriously think about the possible consequences.
Stretch marks on the skin
During menstruation, you need to carefully monitor yourself, in particular the quantity and quality of food consumed. Do not allow overeating, you can recover from any product, even from fruit, if there are a lot of them.
Exercises to reduce pain during the menstrual cycle
We must try not to focus on menstruation. Take a break from the manifestations of this process with your desired things, your favorite hobby, watching your favorite movie, but not to satisfy your hunger. So it will be easier to survive this difficult period.