Diet During Menstrual cycle
Menstruation cycle or period is a monthly bleeding pattern for a woman. In an average it lasts for 3-5 days (average). The ‘period’ is a healthy part of a woman’s life. Most of the women experience some discomforts such as stomach pain, pain in the chest, nausea, back pain etc. before or during menstruation. These are the most common symptoms, with good diet and lifestyle practices the pain can be controlled and spasms can be made easy.
In this article, we are going to discuss regarding diet pattern which should be yours during your periods:
- Plenty of liquids:
In your periods, your body lose huge amount of fluids which may cause dehydration. So, you should pay attention to your fluid intake during your periods.
Water is the best and pure source of fluid. Every day 2-3 litters of water should be taken. It will help you to stay fresh and it maintains several body functions (like brain function, intestinal function etc.).
You can drink milk twice in a day. Milk is rich in calcium, magnesium, phosphorus, vitamin A, D, B12, and riboflavin. Calcium and vitamin D is very helpful to ease stomach ache, cramps, pain and offers a relaxed muscle.
Fruit juices are also very important as it will help you to keep yourself hydrated.
- Body Needs Enough Iron:
Loss of blood means loss of iron. Iron is an essential micronutrient for preventing anaemia and maintaining a healthy haemoglobin level. So, you need to include iron-rich foods in your diet. Few examples of iron rich foods are banana, banana flower, banana stem, bottle gourd, dry fruits (almonds, dates, cashew nuts, brazil nuts, pistachio etc.), and green leafy vegetables etc.
- Required Omega 3 Fatty Acids:
Fish is the finest source of omega 3 fatty acid which has the property to reduce periodical cramps and pains. Vegetarians can take flax seeds, pumpkin seeds instead of fish to enrich the omega 3 fatty acids requirement.
- Why Do You Need Potassium?
In periods, maximum women suffer from a mood swing, disturb sleep, and irritable bowel movement. Potassium has the power to boost your mood, offers you a good night sleep and regulate bowel movements. Banana, avocado, beans, spinach, yogurt etc. is rich in potassium.
- Avoid Caffeine:
During menstruation, better to avoid caffeine rich foods (like coffee, fancy water etc.) as it might raise an irritation in your stomach and it might a cause of bloating stomach. But a cup of hot tea will make you energised.
- Include Fruits:
Fruits like apple, grapes, pears, melon, berries aid you to deal with the sugar cravings and deliver you all vitamins and minerals to feel fresh.
- You Really Need Carbs and Proteins:
Because of losing blood, a woman feels week during menstruation. So, you really need carbs which are the fuel of the body and protein to be strong during menstruation.