Posted on: 18.12.2022 Posted by: Drlark Comments: 0

June 23, 2003


How Does Your

Diet Measure Up?

Your body’s ability to regulate menstrual flow and produce healthy

red blood cells relies on an abundance of essential nutrients such

as iron, vitamin B12, folic acid, vitamin B6, vitamin E, bioflavonoids,

and vitamin C. Your diet should focus on nutrient-dense foods that

provide these and other vital nutrients—foods like whole grains,

beans, peas, fresh fruits and vegetables, raw seeds and nuts, and

fish. At the same time, you should avoid “high-stress”

foods that can worsen your anemia and heavy bleeding. To get an

idea of how your diet measures up, check how often you eat the following

“high-stress” foods:

“High-Stress” foods Daily Twice a week Once a week or less
Caffeinated beverages (coffee,

black tea, soft drinks, etc.)

Dairy products (milk, cheese,

yogurt, butter, etc.)


White sugar

Alcoholic beverages

Pork, lamb

Foods made from refined white

flour (noodles, pastries, breads, pastas, etc.)

Table salt

Salty foods and condiments (canned

soup, catsup, bottled salad dressing, etc.)

Processed meats (cold cuts,

hot dogs, ham, etc.)

To help control your heavy blood flow and support

healthy red blood cells, reduce the amount of any food (or type of

food) on this list you currently eat two or more times a week. If

you can, eliminate them entirely.

Now check how often you eat the following

healthy foods:

Healthy Foods Daily Twice

a week


a week or less

Green leafy vegetables (kale, spinach, collards,

chard, etc.)

Broccoli, cauliflower, Brussels sprouts

Carrots, sweet potatoes

Tomatoes, peppers

Garlic, onions

Other vegetables (beets, cucumber, eggplant,

corn, cabbage, celery, squash, etc.)

Citrus fruits (orange, grapefruit, lemon,



Other fruits (apricots, apples,

peaches, papayas, melons, etc.)

Prunes, raisins

Seeds (sesame, sunflower, flax)

Olive and sunflower oils

Brown rice


Whole grain products (breads, pastas, cereals,


Eggs, poultry

Soy products (tofu, soy cheese, soy milk,


Fish (tuna, mackerel, salmon, etc.)

Nuts (pecans, walnuts, pistachios, almonds)

To reduce your risk of heavy bleeding and support

your body’s ability to produce healthy red blood cells, increase the

amount of any food on this list that you’re currently only eating

once a week or less. Aim for at least two servings a week.

Read more about nutrients

for heavy bleeding or anemia.



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