Majority of women experience various symptoms during periods including intense cramps, headache, bloating, fatigue, mood swings and digestive issues. While these symptoms cannot be avoided altogether, but there are certainly ways which can help in reducing these symptoms to a very large extent. Doctors suggest that having a healthy diet is the most common way to reduce the uneasiness experienced during periods. Below are the few food choices every woman should make in order to have a less painful period experience.
Foods to eat during periods
- Green vegetables
Green leafy vegetables are great sources of potassium, calcium and magnesium. All these minerals are very useful in reducing spasm which results in cramps during periods. These nutritious minerals also help in reducing other symptoms related to periods, such as mood swings and irritation. Apart from this, inculcating dark green vegetables, such as spinach and broccoli also provides Vitamin K, which helps in preventing blood clotting as well as also reduces excessive flow of blood during menstruation.
Foods rich in magnesium like beans, tofu and peanuts are good to reduce bloating in menstruation periods. Beans are known for their fibre content and their ability to retain water content in the body, hence reducing constipation. Beans and pulses also consist of Vitamin B, which helps in reducing fatigue and cramps during periods. Making beans a regular part of your diet is a great way of getting rid of various unwanted disorders and symptoms of the human body.
Studies have shown that the presence of manganese in your diet can help in reducing the outflow of blood during menstruation to a very large extent. Women who have very small quantity of manganese are seen to experience heavy flow of blood. All fruits are known to consist of this highly useful mineral but pineapples provide you with an abundant supply of manganese. Not only this, an enzyme known to relax the muscles and prevent cramps is also found in pineapples, known as Bromelain. During periods it is advised to avoid too much sugary food, so to satisfy your sugar cravings you can take fruits as a natural sugar. Plums, figs, and watermelon are just a few of the fiber rich fruits make you feel batter during periods.
- Omega 3 Fatty acids
Salmon, Flaxseed and Walnuts are known to be great sources of Omega 3 Fatty acids and these are very helpful in reducing cramps as well as the spasm caused in muscles during menstruation. All symptoms associated with periods can be brought down to a great extent by consuming foods that are rich in Omega 3 Fatty acids.
Yogurt is known for the presence of enzymes and bacteria that help in speeding up digestion. Also, yogurt is a great source of calcium which is necessary for everyone, especially women during menstruation. While calcium is helpful in reducing cramps and various other symptoms related to periods, one can also opt for the green leafy vegetables as they are a better source of calcium along with various other minerals.
As we know a large amount of water and blood is deprived of the body during menstruation, hence causing cramps and discomfort due to the lack of water and fluid in the body. Increasing the intake of water during periods can help in soothing the effect of cramps and also reduce pain to a great extent.
- Dark chocolate
Though chocolate contains caffeine and sugar but it releases the hormone which is good for your mood. The darker is batter. So avoid milk chocolates which are rich in sugar. Dark chocolate has helpful antioxidants and is linked to boosting serotonin, which can help improve your mood. Chocolate also contains magnesium, a nutrient that gets depleted whilst on your cycle. Go ahead and have a little, Dark chocolates is good for you.
- Whole grains
During periods due to stomach cramping you may not feel hungry, or you may not be able to judge your hunger. For this reason you may eat very little or you can also do overeating. To avoid this problem eat whole grains. Whole grains help you feel fuller longer and prevent you from overeating too. They are full of nutrition and fiber so you would not regret later on.
For some women tea works life a life saver. Of course we should stay away from caffeine during periods but little amount of tea relieves muscle spasms and helps reduce the tension. It can also relieve nausea and bloating. Ginger tea, green tea and peppermint tea are some good options for periods time. Tea is also known for its abundance of manganese and hence its consumption during periods is highly recommended.
Food to avoid during menstruation periods
One should avoid caffeine during periods. Chocolate, caffeinated soda, coffee all has caffeine. Caffeine may worse your periods symptoms. Cutting back on caffeine intake can help reduce bloating and calm an irritable stomach. Caffeine can cause acidity and stomach pain. Indian tea, ginger tea and green tea are some better options than caffeine rich products.
- Too much salt
Though salt is essential for good health, but breast tenderness, bloating and water retention can occur if you overdo it. The best way to control salt intake is to avoid processed and fast foods, pickle, canned food, chips, snacks, salted popcorn, asian food made with sauces and never take with those things which you can eat them without salt like curd, salad etc.
The key is to maintain a healthy lifestyle, exercise more and include more green vegetables in your diet in order to reduce the pain and discomfort caused during periods.