Fluid retention is closely related to the usual habits, especially the usual diet, so special attention should be paid to it in general. The consumption of soybeans and peas with high fiber content helps to reduce the symptoms of congestion in the uterus, thus alleviating the torment of menstrual pain. This is because soy foods can be digested, resulting in an increase in the amount of water in the stool and feces. Once excreted, excess fluid is removed from the body, allowing normal digestion and reducing constipation and diarrhea. Beans are also rich in vitamin B. Vitamin B is effective in reducing menstrual cramps and period fatigue. Although beans can fart when eaten in excess, the embarrassment of farting can be avoided by eating smaller and larger meals, eating slowly, gradually increasing the serving size, or taking some digestive enzymes after eating. Green vegetables The calcium, magnesium and potassium in green vegetables can reduce and prevent menstrual cramps. These minerals can also relax the mood and reduce irritability. Dark green vegetables are also rich in vitamin K, one of the substances necessary for blood clotting and preventing excessive bleeding. Omega-3 fatty acids There is a substance in the human body called prostaglandins, which are hormone-like substances involved in the mechanism of muscle contraction and menstrual pain symptoms. One of the effective ways to stop the production of prostaglandins is to consume salmon, walnuts and flaxseeds. This is because these foods are high in omega-3 fatty acids. A 1995 study published in the European Journal of Clinical Nutrition showed that women whose diets favored foods with omega-3 fatty acids had less menstrual discomfort at the onset of menstruation than other women who did not regularly consume these substances. Pineapple A report by the U.S. Department of Agriculture’s Human Nutrition Research Center found that young women with inadequate manganese intakes had 50 percent more menstrual periods than women with normal intakes. The report’s researchers suggested that women need to increase their manganese intake in order to reduce menstrual discomfort. Fruits are high in manganese, with pineapple being the richest in manganese. Pineapples also contain high levels of pineapple enzyme. This enzyme helps to relax the muscles, thus preventing menstrual cramps. Ginger tea and chamomile tea Tea is another source of manganese. According to researchers at the U.S. Department of Agriculture’s Human Nutrition Research Center, women should try to avoid caffeinated teas. This is because caffeine can cause increased menstrual discomfort. However, ginger tea can help relieve nausea and bloating. Chamomile tea can also eliminate muscle cramps and relieve tension, thus reducing the anxiety that women feel during their periods. Water Excessive fluid retention in the body is a major cause of uterine congestion, leading to menstrual cramps. Increasing the amount of water you drink is one of the best ways to effectively reduce water retention. This may seem a bit paradoxical; why increase the amount of water you drink when you want to reduce fluid retention in your body? In fact, without enough drinking water, our body may retain excess water excessively and drinking water helps the excess water to be excreted from the body even more. Grains and cereals A study by British doctors found that 70 percent of women said eating small amounts of carbohydrates every three hours during their periods and resting in bed for an hour was effective in easing the symptoms of menstrual discomfort. Researchers say grains are rich in magnesium. Magnesium can reduce neuromuscular tension and reduce the symptoms of menstrual pain. In addition, grains and cereals are also rich in vitamin B complex and vitamin E, which help eliminate fatigue and depression. Yogurt Yogurt contains active lactic acid bacteria, which is also a good source of calcium. According to experts, the average amount of yogurt a woman needs to drink on a regular basis is 600 mg. If it reaches 1,300 mg during menstruation, it may help to relieve menstrual discomfort. However, because meat and dairy products contain arachidonic acid (this acid contributes to the production of prostaglandins, which, as mentioned earlier, is one of the causes of menstrual pain symptoms). Women are better off choosing other calcium-supplemented foods such as broccoli, kale, canned salmon, and calcium-fortified foods such as cereals and juices.