What you can do with food against menstrual complaints

1. Every month, that menstruation. Difficult, especially if you have a lot of stomach pain, cramps, diarrhea or a bloated feeling around that period. And we're not even talking about your mood and emotions. Unfortunately, there is no scientifically proven diet or nutritional advice that can prevent the complaints. But still we have some tips for you that can help you.

1. Drink a lot

1. Just before your period, your body can retain a lot of water. This makes you feel a bit bloated and your weight is higher than normal. Don't be alarmed, it is moisture. As soon as you have lost that moisture, your weight will recover. It may sound crazy, but the best way to get rid of fluids is to drink a lot. You have to put your kidneys to work. Especially drink water and tea. An extra cup of coffee won't hurt either. Make sure you end up with 1.5 to 2 liters per day. Eating special diuretics makes no sense.

2. Just before your period, your body can retain a lot of water. This makes you feel a bit bloated and your weight is higher than normal. Don't be alarmed, it is moisture. As soon as you have lost that moisture, your weight will recover. It may sound crazy, but the best way to get rid of fluids is to drink a lot. You have to put your kidneys to work. Especially drink water and tea. An extra cup of coffee won't hurt either. Make sure you work out at 1.5 to 2 liters per day. Eating special diuretics makes no sense.

2. Eat a lot of vegetables

1. This is also a tip for your fluid balance: eat generous portions of vegetables. Vegetables support your moisture balance in a natural way. They contain a lot of moisture and potassium: a mineral that is important for a good moisture balance. Make sure that your plate is half filled with vegetables in the evening and also have vegetables with lunch or as a snack in between (snack tomatoes, carrots, snack cucumbers). And a bonus: vegetables are packed with vitamins and minerals, contain a lot of fiber and plenty of antioxidants. All good nutrients that make you feel good.

2. This is also a tip for your fluid balance: eat generous portions of vegetables. Vegetables support your moisture balance in a natural way. They contain a lot of moisture and potassium: a mineral that is important for a good moisture balance. Make sure that your plate is half filled with vegetables in the evening and also have vegetables with lunch or as a snack in between (snack tomatoes, carrots, snack cucumbers). And a bonus: vegetables are packed with vitamins and minerals, contain a lot of fiber and plenty of antioxidants. All good nutrients that make you feel good about yourself.

3. Economical with salt

1. When you eat salt, you often retain more moisture. So make sure you don't eat too salty in the days around your menstrual period. Often you eat unnoticed saltier than you think. Snacks, chips and nuts are often heavily salted. And most ready-to-eat products are also packed with salt. Think of pizzas, soups, sauces and other things from packages and bags. Try to cook yourself from fresh ingredients. This way you automatically consume less salt.

2. If you eat salt, you often retain more moisture. So make sure you do not eat too salty in the days around your menstrual period. Often you eat unnoticed saltier than you think. Snacks, chips and nuts are often heavily salted. And most ready-to-eat products are also packed with salt. Think of pizzas, soups, sauces and other things from packages and bags. Try to cook yourself from fresh ingredients. That way you automatically consume less salt.

4. Choose fiber rich

1. Fibers from vegetables, fruit, nuts, legumes and whole grains are good for your intestines. They keep your intestines working and your stools healthy. Also during menstruation when the hormones interfere with or over-stimulate the bowel function. Can you suffer from constipation or diarrhea. If your intestines are working normally, you will also have less intestinal discomfort during menstruation.

2. Fibers from vegetables, fruit, nuts, legumes and whole grains are good for your intestines. They keep your intestines working and your stools healthy. Even during menstruation when the hormones interfere with or over-stimulate the bowel function. Can you suffer from constipation or diarrhea. If your bowels are working properly, you will also have less intestinal problems during menstruation.

5. Use fermented products

1. Sauerkraut, yogurt, kefir, kombucha, gingerbeer…. these types of fermented products contain substances that are good for the functioning of your intestines. They ensure that the good bacteria in your intestines multiply. And that in turn helps for the functioning of your intestines and your health.

6. Eat iron rich

1. Iron is a mineral that you can easily become deficient in if you have heavy periods. You lose iron with the blood. Women who menstruate therefore need 16 mg of iron per day, always on days when you do not menstruate. A portion of meat provides you with a lot of iron. Green vegetables, legumes, nuts and whole grains also contain iron. Are you a vegetarian or do you eat vegan often? Then make sure that the meat substitutes you use do contain iron. Foodstuff portion iron content per serving (in mg) Mussels (cooked) 100 grams 3.9 Rib of beef (fried) 100 grams 3.6 Tartare (fried) 100 grams 3.5 Ground beef (fried) 100 grams 3.2 Apple syrup 20 grams 2.5 Steak (fried) 100 grams 2.8 Tahoe (prepared) 100 grams 2.2 Swiss chard (cooked) 1 serving spoon 2.0 Tempà © (prepared) 100 grams 2.0 Raspberries dish 1.5 Purslane (cooked) 1 serving spoon 1.5 Turnip greens (cooked) 1 serving spoon 1.5 Pork loin (fried) 100 grams 1.5 Arugula 50 grams 1.3 Egg 1 piece 1.2 Spinach (cooked) 1 serving spoon 1.2 Salted herring 1 piece 1.1 Liver sausage spread 20 grams (on 1 sandwich)   1.1 Peas (cooked) 1 serving spoon 1.0 Olives dish 1.0 Berries dish 1.0 Rye bread 1 slice 0.9 Nuts mixed little hand 0.9 Legumes (cooked) 1 serving spoon 0.9 Whole wheat pasta (cooked) 1 serving spoon 0.8 Whole grain bread 1 slice 0.7 Chicken fillet (fried) 100 grams 0.7 A

2. Iron is a mineral that you can easily become deficient in if you have heavy periods. You lose iron with the blood. Women who menstruate therefore need 16 mg of iron per day, always on days when you do not menstruate. A portion of meat provides you with a lot of iron. Green vegetables, legumes, nuts and whole grains also contain iron. Are you a vegetarian or do you often eat vegan? Then make sure that the meat substitutes you use do contain iron. Foodstuff portion iron content per serving (in mg) Mussels (cooked) 100 grams 3.9 Rib of beef (fried) 100 grams 3.6 Tartare (fried) 100 grams 3.5 Ground beef (fried) 100 grams 3.2 Apple syrup 20 grams 2.5 Steak (fried) 100 grams 2.8 Tahoe (prepared) 100 grams 2.2 Swiss chard (cooked) 1 serving spoon 2.0 Tempà © (prepared) 100 grams 2.0 Raspberries dish 1.5 Purslane (cooked) 1 serving spoon 1.5 Turnip greens (cooked) 1 serving spoon 1.5 Pork fricandeau (baked) 100 grams 1.5 Arugula 50 grams 1.3 Egg 1 piece 1.2 Spinach (cooked) 1 serving spoon 1.2 Salted herring 1 piece 1.1 Liver sausage spread 20 grams (on 1 slice of bread)   1.1 Peas (cooked) 1 serving spoon 1.0 Olives dish 1.0 Berries dish 1.0 Rye bread 1 slice 0.9 Nuts mixed little hand 0.9 Legumes (cooked) 1 serving spoon 0.9 Whole wheat pasta (cooked) 1 serving spoon 0.8 Whole grain bread 1 slice 0.7 Chicken fillet (fried) 100 grams 0.7 A

7. Avoid sugar and sweets

1. Especially if you suffer from premenstrual syndrome (PMS) you may have an enormous craving for sweets. You make it a lot easier for yourself if you have always avoided sugars and sweets as much as possible. You ensure more stable blood sugars and you get rid of the sweet taste. Also, you probably don't have the sweets for the taking anymore. Do you want to take something: eat fruit or choose chocolate, as pure as possible.

8. Eat 3 meals a day Eating a meal that is filling regularly also prevents you from indulging in hunger attacks during or in the period before your period. Provide meals that contain a lot of vegetables and sufficient protein and fats (don't be afraid of fat) because you can keep it full for a long time and limit your energy dips in between. This way you will have less trouble with periodic binge eating. Don't miss anything anymore?

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Don't miss anything anymore?

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