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Why take care of your diet during menstruation?
Do you feel tired and more irritable during your period? This is due to a drop in serotonin, the neurotransmitter of good mood, but also to a significant loss of iron. Blood sugar, that is to say the level of sugar in the blood, also begins to drop significantly. These factors combined account for the frequency of pump strokes you may experience at this key time in the menstrual cycle. “The body will therefore compensate by redoubling its efforts to maintain the best possible balance. This causes additional caloric expenditure, ”explains Mélodie Noël, dietician-nutritionist in Maisons-Alfort (94). Consequence: you can be hungry and want sweet dishes …
What to eat during your period so as not to gain weight?
“But beware, the energy expenditure period is not that important. We only burn 500 kcal over this entire period, an average of 100 kcal per day or the equivalent of 2 squares of chocolate, ”warns Mélodie Noël. So beware of cravings misleading that trigger weight gain. By favoring foods that contain iron – red meat, black pudding, lentils – and those, not very sweet, which limit the variations in blood sugar, we can prevent the discomfort linked to too much fatigue.
“You can also split meals and give yourself one or two balanced snacks a day – 1 handful of almonds + 1 banana or 1 square of dark chocolate – to maintain the feeling full », Advises Mélanie Noël. The expert also recommends practicing physical activity when you have your period. “Endorphins are released in the body, which promotes the creation of serotonin and therefore, good mood. »No more“ emotional ”crackings that are too sweet or too fatty! “And remember to hydrate yourself well. Drinking 2 liters of magnesium or calcium water (Hepar or Contrex) helps reduce the feeling of swelling or constipation to feel in good shape, ”she concludes.
To remember : to reduce the feeling of swelling or constipation, we drink at least 2 liters of water per day.
In video: What do I eat when I have my period?
Foods to eat during your period
Oats for period cravings
Its carbohydrates have a tranquilizing effect on the brain. Its glycemic index, very low, allows it to be gradually absorbed by the body and therefore to fight against cravings. It can be eaten cooked as a starch or in the form of flakes. The right dosage for breakfast: 3 to 5 tablespoons.
Why eat eggs during your period
They deliver quality protein to be stalled throughout the day. Very rich in tryptophan, a precursor of serotonin, they contain vitamin B6 which helps reduce fatigue. Do you have cholesterol? Don’t panic, just don’t overtake 3 eggs per week.
What fruit to eat during your period?
Mine of vitamin B6, the banana is the fruit to favor during the rules. It promotes the production of all neurotransmitters associated with mood. Its good potassium content helps reduce muscle contraction and reduce period pain. Finally, the small amount of vitamin C it contains guarantees better absorption of iron.
Raw spinach leaves for transit and vitamin C
Rich in fiber, they help transit! They are also put on the plate for the vitamin C they contain. As long as you don’t cook them! Like many green leafy vegetables, such as broccoli, chard, and arugula, spinach is a great source of iron.
Iron galore in red meat
The iron content it contains makes it possible to compensate for significant losses during this period of the menstrual cycle. Bet on a portion of 100 to 150 g / day and order a voucher rare steak or at point in order to preserve its trace elements. Another strong point: its protein intake.
Almonds: the anti-fatigue ally during menstruation
If you are tired, they are your allies! On the one hand, these vegetable proteins help you fight against the feeling of hunger and therefore, grignotages. On the other hand, their richness in magnesium fights fatigue, promotes muscle relaxation and the production of serotonin. For a balanced snack : choose whole, unshelled and plain almonds. 15 to 20 per day is enough!
Salmon, satiating and anti-inflammatory
A source of protein, salmon is a satiating fish. Its good fats will cut hunger and decrease the absorption of sugars in the body. Because it contains omega 3, a fatty acid essential for the brain, it contributes to the production of serotonin. These also help reduce inflammation.