The key to staying healthy during the menstrual period:

It is important to eat healthy, if you do not pay attention to lose weight becomes inevitable

Without numbers, the fuss begins days ago. The swelling of the body, the tightness of the clothes that are always worn and the never ending sweet crises ... The sensation of guilt after completing a large chocolate is an ordinary feeling that many women experience each month. Healthy nutrition in this period is important because paying attention to certain points in the nutritional program can reduce the unwanted effects of the period, as it is inevitable to gain weight if it is not observed. Aysu Aydin, a dietician from the Memorial Service Hospital, gave clues to healthy eating during the period of regl.

* Be sure to regulate the salt one week before the date

Reducing the amount of salt reduces the accumulation of fluid in the body before menstruation. Using a daily tea spoon salt helps you meet your salt needs. During this period you can cook your food without salt, instead of salt, you can use spices such as black pepper, thyme and you can taste your salads with pomegranate and lemon.

* Red meat against iron loss

During the menstrual period, there is also a decrease in levels of iron, magnesium and vitamin B6 in the body. In this period, iron is lost especially in the body with hemorrhage. For this reason, it is beneficial to consume red meat, eggs, chicken, fish throughout the menstrual period. 90 gr. red meat, 150 gr. chicken or fish will suffice.

We recommend that you consume a glass of freshly squeezed orange juice, plenty of tomatoes and parsley while consuming red meat, chicken, eggs as vitamin C improves iron absorption. Iron content is high in dark green leafy vegetables such as spinach. This iron is not good for the body. If you consume a certain amount of meat, poultry and fish, it will be beneficial for your body.
Molasses and black grapes are rich in iron. A daily meal of spoon molasses or a handful of black grapes will provide iron support to nourishment.

* Milk and chocolate are good for lack of magnesium

As the magnesium level decreases during the period of regul, the desire for sweetness increases. Cocoa powder, bananas, avocado, sunflower and pumpkin seeds, bran, peanut butter, wheat loaf, popcorn, fish, dark green vegetables, unrefined cereals, whole grain bread, nuts, almonds, soybean meal, dry nuts, dry nuts , chicken, cheese, eggs, potatoes and oranges are rich in magnesium. The cocoa rate is high 20 gr. consuming a cup of hot milk with chocolate will calm you down and satisfy your sweet need. It also prevents you from getting too much calories.

* B6 reduces pre-menstrual tension

A diet rich in vitamin B6 reduces the pre-menstrual tension and irritability due to its positive effect on the nervous system. Fish, chickens, soy products, broccoli, bananas, carrots, eggs, avocados, spinach and cereals are quite rich in vitamin B6. With little changes you will make when we are fed, it is possible to spend more time in this process.

* Avoid coffee and coles to reduce breast sensitivity

The most uncomfortable of the changes that occur in the body during the regl period, perhaps the sensitivity to the mammal. Decreasing the consumption of caffeine-containing beverages (coffee, cola) and alcohol reduces the severity of breast sensitivity.
Drinking sage in this period, melissa tea (not recommended for low blood pressure) will be good.

* Start with sweet crises during Regl

Most women can not control their appetite, they want to eat extremely sweet and carbohydrate foods. This is due to the reduced circulation of estrogen hormone in the body. As the estrogen hormone decreases, blood glucose tends to decrease and appetite is increasing. That's why you feel the need to keep eating sweet. Do not forget to balance blood sugar during this period.

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Your basal metabolic rate increases by an average of 200 calories over a period of approximately one week before menstruation. This means that daily energy intake can be increased by 200 calories. Weighing 1-1.5 kg. it is possible that you will get out too much. This is due to the transient there is no need to worry about it.

Eat plenty of fresh pineapple

Fresh pineapple is helping to dissolve edema thanks to 'bromelain', a mixture of enzymes in the contents of the protein. Parsley, dandelion, cinnamon, cherry stalk, white-red cabbage, shelled pear are also very useful. Also drink 3 liters of water a day.