Dietary Guidelines for Menstruation: What to Avoid and Why

Diet during menstruation?

Hello, doctor.
I've often heard that it's best to avoid cold foods during menstruation.
Could you please clarify what types of foods are considered cold? What effects might consuming these so-called cold foods have on the body? Are fruits like melons, pineapples, and bananas classified as cold foods? Additionally, are there any specific dietary considerations to keep in mind during menstruation? I appreciate your response to these questions.
Thank you!

Xi Wu San, 30~39 year old female. Ask Date: 2006/05/09

Dr. Yan Sumei reply Traditional Chinese Medicine

A.
Cold foods include raw items such as salads, fruits, fruit juices, sashimi, and oysters.
Cold items refer to those taken out from the refrigerator or freezer, such as frozen fruits, iced beverages, popsicles, smoothies, ice cream, iced coffee, and cold drinks.
The impact on the body can lead to decreased energy levels.
In cold weather during winter, women may experience issues such as irregular menstrual flow, lower back pain, cold extremities, diarrhea, and gastrointestinal discomfort.
Melons such as cantaloupe, watermelon, winter melon, and honeydew are considered cooling foods, while pineapple and bananas are mildly cooling and not excessively cold.
Consuming cold foods during or just before menstruation may lead to issues such as missed periods, reduced menstrual flow, and menstrual cramps.
B.
It is best to avoid ice products and cold showers during the week before menstruation and throughout the menstrual period.
It is advisable to pay attention to warmth and avoid excessive exposure to cold.

Reply Date: 2006/05/09

More Info

During menstruation, many women experience various physical and emotional symptoms, and dietary choices can play a significant role in managing these symptoms. The term "cold foods" often refers to foods that are believed to have a cooling effect on the body, according to traditional beliefs in some cultures, particularly in Traditional Chinese Medicine (TCM). These foods are typically thought to include raw or uncooked items, such as salads, cold drinks, and certain fruits.

What Are "Cold Foods"?
"Cold foods" generally refer to items that are served cold or raw, which may include:
1. Raw Vegetables: Such as salads, cucumbers, and lettuce.

2. Fruits: Many fruits, especially those that are juicy and hydrating, like watermelon, pineapple, and bananas, are considered cold. However, this classification can vary based on individual responses.

3. Dairy Products: Milk and yogurt, especially when consumed cold.

4. Cold Beverages: Iced drinks or smoothies made with raw ingredients.

Potential Effects of Consuming Cold Foods During Menstruation
1. Digestive Issues: Cold foods can sometimes lead to digestive discomfort, bloating, or cramping, particularly in individuals who are sensitive to temperature changes in their food.

2. Menstrual Cramps: Some believe that consuming cold foods can exacerbate menstrual cramps or discomfort. This belief is rooted in the idea that cold foods can constrict blood vessels and slow down circulation, potentially leading to increased pain.

3. Fluid Retention: Cold foods may contribute to water retention in some individuals, which can be uncomfortable during menstruation.

Foods to Consider During Menstruation
While avoiding cold foods is a common recommendation, it is essential to focus on a balanced diet that supports overall health and well-being during this time. Here are some dietary guidelines:
1. Warm Foods: Opt for cooked vegetables, soups, and stews, which are easier to digest and can provide warmth to the body.

2. Iron-Rich Foods: Menstruation can lead to a loss of iron, so include foods like lean meats, beans, lentils, and spinach to help replenish iron levels.

3. Hydration: Staying hydrated is crucial. Warm herbal teas, such as ginger or chamomile, can be soothing and help alleviate cramps.

4. Healthy Fats: Incorporate sources of omega-3 fatty acids, such as fatty fish (salmon, mackerel), walnuts, and flaxseeds, which can help reduce inflammation and may alleviate menstrual pain.

5. Complex Carbohydrates: Whole grains, sweet potatoes, and quinoa can provide sustained energy and help stabilize blood sugar levels, which can be beneficial during menstruation.

Foods to Avoid
1. Processed Foods: High in sugar and unhealthy fats, these can lead to inflammation and worsen symptoms.

2. Caffeine: Excessive caffeine can increase anxiety and worsen cramps for some women.

3. Salty Foods: High sodium intake can lead to bloating and discomfort.

Conclusion
In summary, while the concept of avoiding "cold foods" during menstruation is prevalent in certain cultures, it is essential to listen to your body and understand how different foods affect you personally. A balanced diet rich in warm, nourishing foods can help alleviate discomfort and support overall health during your menstrual cycle. If you have specific dietary concerns or experience severe symptoms, consulting with a healthcare provider or a registered dietitian can provide personalized guidance tailored to your needs.

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