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How to Eliminate Menstrual Pain For Productivity Awake

How to Eliminate Menstrual Pain For Productivity Awake

In addition to having the function of reproduction which include menstruation, pregnancy, childbirth, and breastfeeding, women also have a social function, one of them as labor. Today, the number of female labor force continues to increase. The data reported by the Jakarta Central Bureau of Statistics in 2010 showed the number of women workers reached 44.86 percent of the total female population, ie nearly fifteen million people.

Apparently, the lack of nutrition that causes menstrual pain not only affects the fitness of women alone, you know. In fact, the impact of this monthly cycle feels to greater coverage. Given during the menstrual cycle of women at risk has decreased concentration, ability to work, as well as the ability to perform physical and mental activity, it can be concluded that the ability to complete the task he was down.

Consequently, if calculated, women experience a decrease in labor productivity during the menstrual cycle, which is between 5-10 percent, or about 6.5 hours per week. The figure is calculated only from the workers who do not meet the nutritional adequacy rate during menstruation. If every woman worker can maintain nutrient intake, 6.5 hours each week would not be again in vain.

To overcome the causes of menstrual pain, Dr. dr. Inge Permadhi, MS, Sp.GK, physician nutrition specialist at MRCCC Siloam Hospital, recommends diet 3J to eliminate menstrual pain so that productivity is maintained. Diet 3J is an abbreviation darijumlah, types, and schedule.

"Notice the number of calories consumed, it should be according to the needs and activities undertaken. Then, select also the type of food consumed in a day. it should vary according to the food pyramid. The latter is the schedule. Eating should be fixed three times a day and interspersed with three kalisnack, "he said about Diet 3J.

Type of food recommended is 3-4 servings of whole grains, 3-4 servings of vegetables, 2-3 servings of fruits, 2-4 servings of foods of animal and vegetable sources. In other words, the source of calories from carbohydrates around 55-60 percent of total calories. While the protein as much as 10-15 percent, the fat as much as 20-25 percent, and fiber as much as 25-30 percent.

"In addition, to eliminate the causes of menstrual pain, limit sugar consumption with consumption only four tablespoons per day, five tablespoons of oil, and salt as much as a tablespoon. Finally, balanced with lots of water. "

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