這樣吃有助緩解經期疼痛

Dietitian Siu Wai Lam pointed out that iron is the body's most abundant reserves of trace elements, is the composition of haemoglobin and myoglobin core components, once the lack of anemia is easily triggered. ForMenstruating womenShe suggests four types of ingredients to supplement the iron requirements of a person's diet:

The first category isRed MeatIt is the best source of iron and has the highest absorption and utilisation rate in the human body, which means that it can be absorbed quickly and easily.Replacement of menstrual lossThe second category isGreen VegetablesThe iron content of red cabbage is the most prominent, making it the best iron supplement among vegetables.Fruits with high ironThe fourth category is the "red dates", such as red dates, black dates, grapes, dragon fruit, etc., which are not only convenient to eat, but also can be used with meals to supplement nutrition; the fourth category is the "black dates".Vitamin C IngredientsThis is because vitamin C can facilitate the conversion of iron from trivalent iron, which is not easily absorbed, to divalent iron, which is easily absorbed, thus greatly enhancing the effectiveness of iron supplementation.

However, Dietitian Hsiao Wei-Lin also reminded that during the iron supplementation period, we should avoid drinking tea and coffee at the same time, as the tannins in these two types of beverages will combine with iron to form precipitates that are not easily absorbed, which will reduce the efficiency of iron intake.

Fighting Primary Menstrual Pain: 6 Common Ingredients to Ease the Pain

partFemale menstrual painIt is so serious that it is impossible to eat, but in fact, a reasonable diet can effectively relieve the symptoms of "primary menstrual pain". Dietitian Siu Wei Lin explains that menstrual pain can be divided into two categories: primary menstrual pain is caused by the uterus secreting too much prostaglandin during physiological period, which leads to intense contraction of the uterus and pain; secondary menstrual pain is related to gynecological diseases, such as endometriosis, uterine fibroids, etc., which requires medical intervention. And life commonly seen in the 6 kinds of food, can target the primary menstrual pain to play a role in alleviating:

Ginger Tea: A study has shown that drinking a tea drink made from 1 gram of ground ginger per day can significantly reduce the level of menstrual pain;Deep Sea Fish(e.g. salmon, tuna, mackerel): Rich in omega-3 fatty acids, which can inhibit inflammation in the body and relieve menstrual discomfort;Yogurt & Warm Milk: not onlyCalcium-richIt can relieve uterine cramps, and the probiotics in yoghurt can also improve menstrual bloating;Dark Green VegetablesIn addition to containing minerals such as calcium, magnesium and potassium, its rich dietary fibre can also help to expel excess oestrogen from the body and reduce the incentive for menstrual pain;Red Meat: A combination of iron and calorie supplementation to compensate for the physical exertion during menstruation;dark chocolateThe sugar content is lower than that of white chocolate, which can boost your mood when consumed in moderation, and its magnesium content can stabilise emotions, regulate muscle contraction and reduce abdominal tightness.

Menstrual health care reminder: Serious discomfort requires medical treatment, and is more effective when combined with lifestyle modification.

Although menstrual pain is a common phenomenon among women and most of them are used to tolerate it silently, if the pain has seriously affected your normal life, it is still necessary to consult a doctor in time to rule out the possibility of secondary menstrual pain. In daily life, in addition to adjusting the diet with the ingredients mentioned above, it is also recommended to maintain a regular routine, go to bed early, get up early and avoid staying up late. At the same time, you can place a hot water bag on the abdomen to relax the abdominal muscles and warm the uterus through the warmth effect, which can further help to improve menstrual pain and discomfort.