The foods to eat and avoid during Periods.

Diet does affect our health but it also helps women during periods. What could be better to ease off the inconsistent cycles, heavy flow and cramps to some extent by the types of food we consume. During our periods, we face a lot of issues like mood swings, cramps and fatigue, but, do you know that just like you can eat your way to a clear skin, better memory and healthy hair, you can also eat your way out to tackle with the period problems! Even though it seems totally right to binge onto unhealthy snacks during periods, but, you shouldn’t be doing so   We provide you with a list of food and drinks that can handle the discomfort of menstruation, but be warned, this can only help to some extent, if what you are experiencing is of extreme pain and irritation, you must consult a doctor.

Learn Here about the best foods to eat and avoid during periods to ease cramps and boost energy.

Water

Drinking a lot of water is always important, and this is especially true during your period. Staying hydrated can reduce your chances of getting dehydration headaches, a common symptom of menstruation. Drinking plenty of water can also stop you from retaining water and bloating.

 Fruit

Water-rich fruits, such as watermelon and cucumber, are great for staying hydrated. Sweet fruits can help you curb your sugar cravings without eating a lot of refined sugars, which can cause your glucose levels to spike and then crash. Vitamin-C rich foods can be beneficial for inducing menstruation. Papaya, for instance, is a fruit which consists carotene-that can stimulate oestrogen hormone. This can in turn prepone periods or induce them. Pineapple is another Vitamin-C rich fruit which can reduce inflammation-which is also considered to be responsible for causing irregular periods. Other Vitamin-c rich fruits include oranges, lemon, kiwi and mangoes. Eating them regularly can reduce irregularities in periods and even prepone them. With a high content of vitamin B6, banana is a great food for boosting your mood and keeping you happy! It is also rich in potassium and magnesium, which reduces bloating. Along with that, it also helps in digestion. So, enjoy bananas during your periods and keep those period problems at bay!

Leafy green vegetables

It’s common to experience a dip in your iron levels during your period, particularly if your menstrual flow is heavy. This can lead to fatigue, bodily pain, and dizziness. Leafy green vegetables such as kale and spinach can boost your iron levels. Spinach is also rich in magnesium. 

Ginger

A warm mug of ginger tea can improve certain symptoms of menstruation. Ginger has anti-inflammatory effects, which can soothe achy muscles. Ginger may also reduce nausea. Regular inclusion of ginger in your diet can reduce onset of menstrual irregularities. You can have grated ginger with a tsp of honey to induce periods. When you face irregularities in periods, make sure you are consuming sufficient ginger.

Chicken

Chicken is another iron- and protein-rich food you can add to your diet. Eating protein is essential for your overall health, and it can help you stay full and sated during your period, curbing cravings.

Fish

Rich in iron, protein, and omega-3 fatty acids, fish is a nutritious addition to your diet. Consuming iron will counteract the dip in iron levels that you might experience while menstruating.

Omega-3s can reduce the intensity of period pain, according to a 2012 study. Subjects who took omega-3 supplements found that their menstrual pain decreased so much that they could reduce the amount of ibuprofen they took.

Turmeric

Turmeric is known as an anti-inflammatory spice. Turmeric can stimulate blood flow in uterus and pelvic region. Turmeric has antispasmodic effect on the body, which expands uterus and induces menstruation. To reduce menstrual irregularities, drink haldi doodh or turmeric latte regularly

Dark chocolate

A tasty and beneficial snack, dark chocolate is rich in iron and magnesium. A 100-gram bar of 70 to 85 percent dark chocolate contains 67 percent of the recommended daily intake (RDI) for iron and 58 percent of the RDI for magnesium. Being a good source of magnesium, an element which is responsible for balancing the mood swings, dark chocolates are a great choice when it comes to snacking during periods.

Nuts

Most nuts are rich in omega-3 fatty acids, and they’re a great source of protein. They also contain magnesium and various vitamins. If you don’t want to eat nuts on their own, try nut butters or nut-based milks or add these ingredients to smoothies.

Beetroot

Beetroot is a powerhouse of iron, calcium and folic acid amongst others. This vegetable can reduce water retention and bloating, something which women commonly experience during periods

Quinoa

Quinoa is rich in nutrients such as iron, protein, and magnesium. It’s also gluten-free, so it’s a great food for those with celiac disease. Plus, it has a low glycemic index, which means you’re likely to feel full and have energy for a long time after eating it.

Lentils and beans

Lentils and beans are rich in protein, so they’re good meat replacements for vegans and vegetarians. They’re also rich in iron, which makes them great additions to your diet if your iron levels are low, which generally are in case of heavy bleeding.

Yogurt

Many people get yeast infections during or after their period. If you tend to get yeast infections, probiotic-rich foods like yogurt can nourish the “good” bacteria in your vagina and may help you fight the infections.

Tofu

A popular source of protein for vegetarians and vegans, tofu is made from soybeans. It’s rich in iron, magnesium, and calcium.

Peppermint tea

A 2016 study suggests that peppermint tea can soothe the symptoms of PMS. Specifically, it can relieve menstrual cramps, nausea, and diarrhea.

Whatever you eat can actually impact you a lot; a lot more than you think! So, if you want to feel better while you are having your periods then, take a look at the list of foods which you shouldn’t eat while menstruating!

WHAT TO AVOID?

1. Alcohol: When it comes to the list of things to avoid during periods, alcohol is the first thing which comes to our mind! While many believe that alcohol can reduce the cramps but, the results are just temporary. Drinking alcohol can worsen your PMS symptoms and make your periods irregular over the time. It also makes you feel more bloated, so, you better avoid having it during your cycles!
2. Caffeine: Caffeine drinks can worsen your conditions by increasing your blood pressure and heart rate, which leads to anxiety. If you really need a caffeine-fix, go for green tea as it is good for health!
3. Processed foods: Fast foods, pickles and canned products may seem very tempting while you are on your periods but, they are not the best type of foods which you should be consuming during this time. These foods have unhealthy ingredients and preservatives that can interfere with hormones causing more discomfort to you. So
4. High-fat foods: Fatty foods can lead to cramps and digestive issues. Also, during these days, your skin is already sensitive and chances are high that you will face various types of skin conditions. So, to prevent the symptoms from worsening, avoid fatty foods and drink a lot of water!
5. Salty foods: Having foods which have a high content of salt can increase bloating. So, it is better to avoid those high-in-salt foods while you are menstruating.

 

Conclusion: The foods to eat and avoid during Periods.

In conclusion, understanding the right foods to eat and avoid during periods can significantly help manage common menstrual discomforts like cramps, bloating, and fatigue. Incorporating nutrient-rich foods such as fruits, leafy greens, nuts, and yogurt can support your overall health and energy during this time, while avoiding processed, salty, and high-fat foods can prevent unnecessary discomfort. By making mindful dietary choices, you can ease your period symptoms and feel more in control of your menstrual health. Remember, a balanced diet is key to ensuring a smoother and healthier menstrual cycle.

Discover the foods to eat and avoid during periods to ease cramps, reduce bloating, and boost energy. Eat smart for a smoother cycle