How to Choose Convenience Store Foods That Won't Worsen Menstrual Cramps

When dining out or buying food from convenience stores, it can be challenging to get all the nutrients you need, especially during menstruation. This article provides tips on avoiding common "bad" food choices at convenience stores and instead selecting meals that offer balanced nutrition to help relieve menstrual cramps.

Common Bad Food Choices at Convenience Stores

Without much thought, it’s easy to fall into patterns of choosing the following poor combinations:

• Excessive Carbohydrates

Carb-heavy foods often provide immediate satiety at a lower price, but overdoing it can leave you unbalanced. Common combinations like pasta with rice balls, sandwich and pastry pairings, or rice bowls with sweets can result in excessive carb intake.

• Lack of Vegetables

Most convenience store bento boxes don't provide adequate vegetables. Although salads are available as side dishes, they’re often limited in variety, and budget-conscious individuals may find them pricey. This leads to an increased likelihood of vegetable deficiency.

• Protein Deficiency

To avoid excessive carbs and insufficient vegetables, some might choose options like salad pasta or salad bowls. However, these can lack main protein sources, like meat or fish, which are essential for a balanced diet and can result in protein deficiency.

• Excessive Fats

Choosing food based on taste alone often means gravitating toward fried items like croquettes, tempura, or fried chicken, leading to an overload of fats. Many instant foods are also high in oils, inadvertently leading to high-fat meals.

Recommended Nutrients and Food Choices for Menstrual Cramps

During menstruation, it’s beneficial to avoid poor choices and prioritize nutrients that can help alleviate menstrual pain. Here are some recommended nutrients and related products that can be easily found at convenience stores:

• Magnesium (Especially from Soy Products)

Menstrual cramps are often worsened by increased calcium levels in cells that lead to uterine contractions. Magnesium helps expel excess calcium, potentially easing these contractions and reducing cramps.

Good sources of magnesium include nuts, natto, and seaweed. At convenience stores, look for tofu, miso soup with seaweed, and salads containing green or red seaweed. For snacks, try combining almonds, cashews, or sesame seeds, or consider chewing on products like dried kelp strips for added satiety.

• Iron

Menstrual bleeding depletes iron levels, leading to fatigue and anemia, which can worsen circulation, lower body temperature, and intensify cramps. Be mindful to replenish iron.

Iron-rich foods include spinach, broccoli, oysters, lean red meat, liver, and prunes. At convenience stores, consider options that combine iron with vitamin C-rich foods like broccoli and lemon, which enhance iron absorption.

• Warm Foods

The body tends to cool down more easily during menstruation, which worsens circulation and can aggravate menstrual cramps. Choosing warm foods can help counteract this effect.

Foods that warm the body include ginger, green onions, burdock, carrots, herbal teas, and cocoa. Try selecting warm soups, miso soup, or oden (Japanese hot pot) items. Herbal teas can also provide relaxation benefits through soothing aromas, helping relieve mental stress. However, be cautious with caffeine, as it may worsen cramps, cause anemia, or lead to constipation. If you choose a hot drink, it’s best to limit coffee.

Conclusion

By being mindful of food combinations, you can avoid bad menu choices at convenience stores and prioritize nutrient-rich meals that ease menstrual discomfort. Aim for balance in your choices, and make a positive impact on your menstrual well-being.