WHAT TO DO DURING PERIODS

During the menstrual phase of the month, every woman experiences several period symptoms such as cramps, fatigue, backache, etc. These symptoms can be controlled by consuming nutritious food items.

This article will discuss the food you should consume during your periods.

During the menstruation you must focus on consuming the following vital nutrients:

1. Iron

It is the essential component of haemoglobin, a protein found in red blood cells (RBC.) It is also crucial for growth, cellular functioning, neurological development, and the synthesis of hormones. Menstruating women are more at risk of iron deficiency due to blood loss during periods. Hence, iron intake must be high during the menstruation cycle.

2. Vitamin B12

It is essential for RBC formation, cell metabolism, and nerve functioning. During menstruation, hormones estrogen and progesterone are at their lowest level, which causes weakness and tiredness. Vitamin B12 helps create more RBCs and gives you energy during periods.

WHAT TO EAT DURING PERIODS

1. Fruits

To keep yourself hydrated, you must take water-rich fruits, such as watermelon, muskmelon, cucumber, apple, grapes, strawberries, oranges etc. These fruits also curb your sugar cravings and keep your blood glucose level in check.

2. Green Leafy Vegetables

As your iron level reduces during the periods, specifically when the menstrual flow is heavy, you may experience fatigue, bodily pain, and dizziness. To handle these symptoms, you must eat green leafy vegetables such as kale, fenugreek  and spinach, which help boost the level of iron in the body.

3. Ginger

Achy muscles are a common symptom during menstruation. Ginger has anti-inflammatory effects, which can soothe your achy muscles. You can consume a cup of ginger tea during menstruation. However, don’t consume more than 4 grams of ginger in a day because its excess can cause heartburn and stomach aches.

4. Fish

It is a source of protein, iron, and omega-3 fatty acids. Consuming fish during periods can reduce the intensity of period pain. Omega-3 present in fish also helps in reducing mood swings and depression, which many women experience during their menstruation.

5. Peppermint Tea

It helps to soothe the symptoms of premenstrual syndrome (PMS) and can relieve menstrual cramps, nausea, and diarrhea.

6. Dark Chocolate

It contains iron and magnesium, which reduces the severity of symptoms of periods.

7. Nuts

It has loads of omega-3 fatty acids and protein that keep you healthy and active even during periods. Certain nuts, such as almonds and cashews, are believed to soothe period pain.

8. Lentils and Beans

These are rich in protein. Consuming beans and lentils provide you energy during periods and reduces fatigue and body aches.

9. Yoghurt

Most women tend to get yeast infections during the menstruation cycle. Yoghurt, a probiotic-rich food, strengthens the good bacteria in your vagina and helps you fight yeast infections during periods.

10. Water

Drinking enough water is essential for health, and during menstruation, it can reduce the likelihood of dehydration headaches. It can also stop you from retaining water and bloating.