Fiber is an indigestible substance that helps to push other digestible food sources through the gastrointestinal tract. Without adequate amounts of fiber, people suffer from constipation, bloating, and gas. Digestion might not seem extremely important during menstruation, but it actually makes a big difference. The hormones released during menstruation affect the digestive tract, causing a lot of constipation, bloating, and water retention. Eating enough fiber reduces these symptoms and makes digestion easier. Fiber is found in a diverse set of foods, including nuts, seeds, beans, grains, and most fruits and vegetables.
The body uses vitamin D to absorb calcium and build strong muscles and bones. The signs of vitamin D deficiencies are very subtle, but it causes many issues. Without enough vitamin D, people may experience weakened muscles, overactive thyroid glands, and knee or hip pain. Not only does a lack of vitamin D cause calcium deficiencies, but it also results in irregular periods. Vitamin D is found in fish oils and egg yolks, and milk and juice is often fortified with it. You can also naturally produce vitamin D by spending some time in the sun.
The B vitamins all help to burn food to create energy and build new cells in the body. Without these vitamins, people suffer from a wide range of issues, including numbness, fatigue, memory loss, and anemia. Research has found that a combination of B12 and omega-3 fats greatly lowers cramping. B12, omega-3s, and other B vitamins can all be found in eggs, seeds, seafood, and yogurt.
Magnesium has an essential role in producing energy for the body. A lack of magnesium can result in nausea, muscle cramps, unusual heart rhythms, or even seizures. Women who menstruate with a magnesium deficiency get extreme cramps and headaches. Since magnesium helps to relieve PMS, you should make sure you eat enough in the days leading up to menstruation. Magnesium is another nutrient found in dark chocolate. It can also be eaten in avocados, fatty fish, nuts, and sunflower seeds.
Fortunately, it is very easy to add these foods to your diet. For example, a leafy green salad with avocado, sunflower seeds, salmon, and yogurt dressing contains each one of these food groups. When you have the proper nutrition, you should feel less pain and discomfort throughout painful menstruation. This helps you to focus on enjoying life instead of feeling ill for a week every month.