4.Yogurt
酸奶
There are many benefits to eating yogurt during your menstruation cycle. Of course, the bacterial cultures (all good!) in yogurt help to regulate yourgastrointestinalsystem, but yogurt is also high in calcium which helps to reduce menstrual pain and discomfort. Just don’t eat too much dairy since it all has arachidonic acids which can contribute tocramping.
月经期间喝酸奶有很多益处。众所周知，酸奶中的益生菌能调节你的肠胃系统，另外酸奶也富含钙质，能帮助你减轻痛经和不舒服的感觉。但是不要吃太多乳制品，因为里面含有花生四烯酸，可能会导致痉挛。
Broccoli and Kale
5. Broccoli and Kale
西兰花和甘蓝
These super foods are high inantioxidantsand loaded with vitamins. But they also contain a lot of calcium which is important for women’s health and helpful for mitigating menstrual pain.
这些食物富含抗氧化剂和维生素，而且还含有大量钙质，这对女性的健康来说是非常重要的，能减轻经期疼痛。
Miso Shoyu or Tamir
6. Miso, Shoyu, or Tamir
味噌或酱油
Thesefermentedsoy bean products are used to make all sorts of Asian dishes that are delicious and healthy. And the best news is that they can be used in traditional recipes, too, as salt alternatives. And that’ll help with any water retention issues you may be having.
这些经过发酵的豆类产品在亚洲美食中广泛使用，能做出美味又健康的食品。好消息是它们也可以用在我们传统菜谱中，可以作为盐的替代品。它们还能帮你解决水肿的问题。
Flaxseed Oil
7. Flaxseed Oil
亚麻籽油
High in omega fatty acids (EFAs), flaxseed oil is a wonderful choice for women going through their periods. EFAs help in the formation of prostaglandins, which in turn help to ease cramps.
亚麻籽油富含ω-3脂肪酸（必需脂肪酸）， 对经期的妇女来说是非常好的的选择。必需脂肪酸有助于生成能缓解抽筋的前列腺素。
Water
