Why you need to have Iron and Magnesium rich foods during your Menstrual Phase⠀⠀⠀⠀⠀⠀⠀⠀⠀
Why you need Iron:⠀⠀⠀⠀⠀⠀⠀⠀⠀
– Monthly blood loss through menstruation can cause anaemia⠀⠀⠀⠀⠀⠀⠀⠀⠀
– Heavy menstrual bleeding can make you more susceptible to iron deficiency anaemia⠀⠀⠀⠀⠀⠀⠀⠀⠀
– Symptoms of iron deficiency anaemia include: tiredness, weakness, shortness of breath, poor concentration, light headedness⠀⠀⠀⠀⠀⠀⠀⠀⠀
It is estimated that 220 to 250mg of iron per 470ml of blood is lost during menstruation. If monthly iron intake and absorption does not replace the iron lost during your period, you can end up with iron deficiency anaemia. A woman’s natural iron regulatory system increases absorption of iron from her diet during her menstrual phase. Her normal absorption rate of 1 milligram is stepped up to 1.5–3 milligrams per day—the female body’s natural response to blood loss. Drinking tea or coffee after your meals or taking calcium supplements with iron rich meals can reduce iron absorption. Vitamin C, on the other hand, can make it easier for your digestive system to absorb iron.
Why you need Magnesium:⠀⠀⠀⠀⠀⠀⠀⠀⠀
Magnesium has been shown in numerous studies to help with the following issues related to menstruation:⠀⠀⠀⠀⠀
– decreasing menstrual cramps and associated pain⠀⠀⠀⠀⠀⠀⠀⠀⠀
– improves moods; reduces irritability, anxiety and depressive states⠀⠀⠀⠀⠀⠀⠀⠀⠀
– reducing water retention⠀⠀⠀⠀⠀⠀⠀⠀⠀
– reducing migraines⠀⠀⠀⠀⠀⠀⠀⠀⠀
– reduces sugar cravings and improving insulin sensitivity.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Magnesium reduces menstrual discomfort three ways: It relaxes spasming uterine muscles, improves blood flow and reduces the production of prostaglandins – a compound in the body that triggers pain and inflammation. Low levels of the mineral can have a major impact on how your body feels during your cycle. Magnesium calms the nervous system and helps you to cut back on your intake of over-the-counter analgesics to treat menstrual cramps since these drugs come with significant risks, especially when you take them over time. Fewer cramps and an overall sense of calm? Now that’s a win. Period
