Even though it is not a serious problem, mood changes that occur during menstruation can interfere with comfort and daily activities, both for oneself and others. Many women try to overcome this complaint by eating foods that are considered "comforters". Unfortunately, this step is not appropriate. On the other hand, foods that generally have a sweet taste as comforters can actually exacerbate uncomfortable symptoms during menstruation and make the mood more unstable. Therefore, what types of food can improve a woman's mood during menstruation? Check out the following list of foods!
Causes of Mood Changes During Menstruation
Mood swings during menstruation are well known. Because at the time of ovulation, which usually occurs in the middle of the menstrual cycle, the body releases an egg which results in a decrease in estrogen and progesterone levels. These hormonal changes can affect your physical and emotional condition.
Not only that, decreased levels of estrogen and progesterone also have an impact on serotonin levels. Serotonin is a conducting substance in the body that plays an important role in regulating mood, sleep patterns, and appetite. When your serotonin levels are low, you tend to feel sad, irritable, have trouble sleeping and have unusual cravings for food.
Mood Boosting Foods During Menstruation
To improve your mood when your period arrives, make sure you eat one of the following types of food, what are they? Here are some of them:
- Dark Chocolate
During menstruation, women often choose sweet foods to restore their mood. One popular choice is dark chocolate. In addition to containing mood-boosting sugars, dark chocolate also contains compounds like caffeine, theobromine, and N-acylethanolamine that have been shown to elevate mood.
Not only that, chocolate is also rich in antioxidants which can relax blood vessel walls, lower blood pressure, and improve blood circulation. In addition, the magnesium content in chocolate can also help relieve other menstrual symptoms.
Bananas have extraordinary benefits to improve a bad mood when menstruation arrives. The content of Vitamin B6 in bananas can stimulate the production of serotonin and dopamine in the body. Large bananas also contain 3.5 grams of fiber and 16 grams of sugar. When fiber and sugar work together, the sugar is slowly released into the bloodstream. This will keep your blood sugar level stable and improve your mood control.
One of the foods that can improve a woman's mood during menstruation is yogurt. This fresh, sour snack is not only delicious, but also highly nutritious. As a high source of calcium, a cup of low-fat yogurt can fulfill about 25 percent or more of your daily calcium needs.
Calcium has benefits in preventing cramps if consumed in sufficient quantities. For this reason, it is recommended that you get 1,000 to 1,200 milligrams of calcium every day. In addition, the good bacteria contained in yogurt can also increase the hormone serotonin in the body. Serotonin plays an important role in influencing various aspects of human behavior, such as mood, response to stress, appetite and even sex drive.
- Red Meat
Red meat contains a lot of important iron. During menstruation, the body loses a large amount of blood which can affect mood. To replace blood loss, make sure you eat low-fat red meat which is rich in iron. That way, you can keep your mood stable during menstruation.
Nuts are a rich source of vegetable protein, healthy fats and fiber which are very beneficial for the body. In addition, nuts also contain tryptophan, an amino acid that plays an important role in the production of serotonin, a chemical that can elevate mood.
In a 2019 study, it was found that consuming moderate amounts of nuts reduced the risk of depression by up to 23%. Therefore, when you are menstruating, you can choose to eat several types of nuts such as almonds, cashews, walnuts, or peanuts to help maintain your emotional balance and mental health.
Some of the foods above you can consume to improve your mood during menstruation. Always take good care of your health so that your mood is maintained. Make sure to consume these foods with full understanding, so that the benefits can be felt to the fullest.