Для многих женщин месячные являются далеко не самым приятным периодом в их жизни, поскольку сопровождаются неприятными болевыми ощущениями. На этом фоне проявляются и другие проблемы – нарушения сна, повышенная раздражительность и так далее. Боли зачастую настолько серьезные, что глушить их приходится с помощью сильнодействующих обезболивающих препаратов.
Иными словами, во время месячных представительницы слабого пола испытывают страдания как физического, так и морального характера. Причем зачастую у девушек и женщин эмоциональный фон меняется в худшую сторону еще перед менструацией. Также следует отметить и такой момент, как задержка жидкости в организме. Данное явление, в свою очередь, приводит к незначительному увеличению веса (в среднем на 2-3 килограмма) и появлению отечности.
На самом деле это достаточно серьезная проблема. Боли во время менструального цикла могут быть вызваны разными факторами. Это, в частности:
• сбой гормонального фона;
• сокращение мышц – здесь прямая взаимосвязь;
• обострившиеся заболевания органов мочеполовой системы;
• нервное перенапряжение.
Утихомирить боли впору не только с помощью обезболивающих таблеток, но и внеся определенные изменения в свой рацион питания. Кстати, радикальных шагов здесь можно не делать. Диета во время месячных поможет не только снять болевые ощущения или существенно снизить их интенсивность, но и сократить количество выделяющейся крови. Кроме того, изменение рациона должно решить еще одну важную задачу – предотвращение набора лишних килограммов. Ведь в этот период у женщин нередко повышается аппетит, и если себя не контролировать, то вес увеличивается. Причем это уже не лишняя жидкость, а самые настоящие жировые отложения.
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Диета во время месячных – особенности
Давайте рассмотрим, какие изменения следует внести в свой рацион, чтобы убрать неприятную симптоматику, или хотя бы значительно снизить интенсивность ее проявлений. В данном случае очень важно контролировать количество продуктов, которые вы употребляете. Поэтому одно из главных правил – умеренность. Рацион желательно максимально насытить овощами и фруктами, ведь в их составе в большом количестве присутствую кальций и магний. Во время месячных основной упор стоит сделать на красную капусту, апельсины, яблоки, смородины. Также рекомендовано включить в рацион ананасы, арбузы, дыни, сливы.
Многие, наверняка слышали о таком полезном свойстве магния, как способность снимать мышечное напряжение. Во время месячных это будет как нельзя кстати. Магнием богаты орехи и бобовые, поэтому в рацион стоит включить миндаль, горох, фасоль. Также данный элемент в большом количестве присутствует в гречке и в коричневом рисе. Не стоит забывать и о грецком орехе. Только учтите, что все вышеперечисленное при потреблении в большом количестве может спровоцировать появление новой проблемы – вздутия живота. Соответственно, даже полезные продукты едим понемногу, небольшими порциями. Кроме того, последний прием пищи должен быть не позднее чем за 3 часа до отхода ко сну.
Убрать или как минимум снизить болевые ощущения помогут жирные кислоты. Они в большом количестве присутствуют в рыбе и морепродуктах. В первую очередь здесь можно выделить тунец, лосось, форель и сардины.
Эти сорта рыбы богаты жирными кислотами Омега-3, смягчающими болевые ощущения. Подобные свойства, кстати, есть и у масла льняного семени. Избавиться от болей и одновременно с этим нормализовать эмоциональный фон, можно с помощью отваров лечебных трав – мяты, пижмы, тысячелистника, ромашки.
Кроме того, во время месячных желательно сократить объем выделяющейся крови. С помощью диеты добиться этого можно путем повышения уровня железа в крови. Только сразу предупредим, что по данному вопросу нужно обязательно проконсультироваться с врачом, поскольку самостоятельные действия вполне могут лишь усугубить ситуацию. При отсутствии каких-либо патологий на второй-третий день месячных устраиваются разгрузочные дни. Из рациона следует исключить все соленое, жирное, копченое и жареное. Также нужно отказаться от мясной и молочной продукции.
Одновременно с этим рекомендуется пить как можно больше жидкости. Лучше всего в данном случае подходят отвары пастушьей сумки или крапивы. Также можно заваривать обычный чай с мятой, либо с малиной. Еще один хороший вариант – какао. Огурцы, красный перец, апельсины, лимоны и персики улучшают процесс всасывания железа. Помимо этого, диетологи настоятельно рекомендуют насытить рацион укропом и петрушкой. Зеленью следует обильно посыпать блюда, с которыми она сочетается. Также желательно включить в рацион морскую капусту, тыквенные семечки и моллюски.
На фоне дефицита в организме кальция и магния возможно появление судорог. Они не только достаточно болезненные, но еще и могут появиться в любое время суток, в том числе и ночью. Из-за этого появляются уже проблемы со сном. К тому же нарастает общая раздражительность. Нередко женщину начинают серьезно беспокоить головные боли. Чтобы предотвратить появление судорог, организм нужно максимально насытить кальцием и магнием. Для этого в рацион следует обязательно включить коричневый рис, гречневую кашу, бананы, молочную продукцию – йогурты, кефир, творог.
Во время месячных уровень сахара в крови снижается. Соответственно, многих начинает тянуть на сладкое. Важно не поддаться этому влечению, чтобы потом не бороться с лишними килограммами. Хорошей заменой сахару в данном случае будут сложные углеводы, помогающие снизить аппетит. Кроме того, они еще и достаточно медленно усваиваются нашим организмом. Желательно также потреблять большое количество шпината, листового салата, моркови, капусты, грейпфрутов. Порции должны быть небольшими, при этом есть желательно каждые 3 часа.
Из рациона в обязательном порядке исключаются жареные блюда, полуфабрикаты, консервы. Потребление сахара следует свести к минимуму, и не поддаваться желанию перехватить что-то сладенькое. Хорошей альтернативой в данном случае будут бананы, курага, персики и хурма. Также нужно отказаться от фастфуда и спиртных напитков. Все это желательно полностью исключить из рациона на время месячных.
Хорошая статья, нашла еще летом. Пробовала уже не раз и это действительно работает. Надеюсь, что вы будете продолжать публиковать диеты для женщин!
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