Important Foods to Eat During Periods

• Foods to consume during periods

• Foods to stay away from during periods

• Take Away

During menstruation, many people have unpleasant sensations. Some foods can help with these symptoms, while others can make them worse. These signs and symptoms include: 

• cramps in the stomach 
• headaches 
• nausea
• Fatigue 
• bloating 
• fluctuations in mood 
• diarrhoea 

If you have any of these symptoms, adjusting your diet by adding some foods and removing others may help you feel better.

Foods to consume during periods

• Water

It's always vital to drink enough water, but it's more important during your period. Dehydration headaches, which are a typical symptom of menstruation, can be avoided by staying hydrated. It's also possible that drinking enough water will help you avoid bloating and water retention.

Staying hydrated is easy with water-rich foods including watermelon and cucumber. Sweet fruits can help you fulfil your sugar cravings without raising and then lowering your blood sugar levels. 

During your period, your iron levels are likely to decline, particularly if your menstrual flow is thick. You may have weariness, bodily soreness, and dizziness as a consequence. Iron is found in leafy green vegetables like kale and spinach. Spinach is high in magnesium.

Drinking a warm cup of ginger tea might help with certain menstruation problems. Ginger has anti-inflammatory qualities that may help reduce muscular pain. Ginger may also be used to alleviate nausea.

Although there are few studies indicating that ginger effectively reduced nausea and vomiting during the first trimester of pregnancy. However, don't consume too much ginger in one sitting: over 4 grams might induce heartburn and stomach problems.

Another iron- and protein-rich meal to include in your diet is chicken. Protein is beneficial to your overall health and may help you feel full and content during your period, avoiding cravings.

Fish is abundant in iron, protein, and omega-3 fatty acids, making it a nutritious addition to your diet. Consuming iron may help compensate for the loss of iron that occurs after menstruation.

• Turmeric 

Turmeric contains curcumin which is an active element and is an anti-inflammatory spice

Dark chocolate is a pleasant and nutritious food that is high in iron and magnesium. A 100-gram bar of 70-85% dark chocolate includes 67 per cent of the recommended daily iron intake (RDI) and 58 per cent of the recommended daily magnesium intake (RDI). 

Nuts are abundant in omega-3 fatty acids and a great source of protein. Magnesium and several vitamins are also present. If you don't want to eat nuts raw, try nut butter or nut-based milk, or add them to smoothies. 

Quinoa is high in iron, protein, and magnesium, among other minerals. It also has a low glycemic index, so you'll feel satisfied and energised for a long period after eating it. 

• Lentils and beans 

Lentils and beans are high in protein and can be used as meat substitutes by vegans and vegetarians. They're also high in iron, so if your iron levels are low, they're a terrific addition to your diet. 

Yeast infections are common during or after menstruation. If you're prone to yeast infections, probiotic-rich foods like yoghurt can help you battle the infections by nourishing the "good" bacteria in your vaginal area. Yoghurt also contains magnesium and other important minerals such as calcium. 

Tofu is a popular vegetarian and vegan protein source manufactured from soybeans. Iron, magnesium, and calcium are all in large amounts in tofu.

Yoghurt isn't the only probiotic-rich food that can help you battle yeast. Kombucha tea is a terrific fermented beverage that's now more readily accessible than ever if you're seeking to avoid dairy. Kombucha drinks that are high in sugar should be avoided at all costs.

In a glass of water, combine one teaspoon of ajwain and one teaspoon of jaggery. On an empty stomach, drink the heated concoction first thing in the morning. Ajwain not only helps to start your menstrual cycle, but it also helps to reduce cramps.

Foods to stay away from during periods

While all meals are OK in moderation, you may want to avoid some foods that make your period symptoms worse.

1. sodium chloride 

Your body retains water when you consume a lot of salt, which may cause bloating. To reduce bloating, avoid adding salt to your diet and avoid highly processed foods that are rich in sodium.

2. Sugar (sucrose)

Sugar is great in moderation, but too much of it may cause an energy spike followed by a crash. It's possible that this may make you feel even worse. Cutting down on sugar might help you feel better if you're cranky, sad, or nervous during your period.

3. A coffee cup

Caffeine has been linked to bloating and fluid retention. It might also aggravate headaches. Caffeine deprivation may cause headaches, so don't quit drinking if you're accustomed to a few cups of coffee a day. Coffee might also make you feel nauseous. If you have diarrhoea during your period, reducing your coffee consumption may help you prevent it.

4. Consumption of alcohol 

Dehydration from alcohol, for example, may increase headaches and cause bloating. It can also cause digestive problems like diarrhoea and nausea. A hangover can also cause some of the same symptoms that you can experience during your period, such as: 

• headaches 
• nausea
• Vomiting 
• Diarrhoea 
• Fatigue

5. Spicy foods

Many people's stomachs are affected by spicy meals, resulting in diarrhoea, stomach discomfort, and sometimes nausea. If your stomach can't handle spicy foods or if you're not accustomed to eating them, it's best to avoid them during your period.

6. Foods that you can not tolerate 

This may seem self-evident, but it bears repeating: if you have food sensitivities, stay away from them, especially during your period. Even if you're lactose intolerant, you might enjoy a milkshake every now and then. However, it's especially crucial to avoid meals that can cause problems in your body during your period. These foods can produce nausea, constipation, or diarrhoea, all of which will exacerbate your discomfort during a difficult period.

Take Away 

Some foods are good to eat during your period, while others might make your symptoms worse. Your symptoms and dietary sensitivities will largely dictate which foods you consume or avoid. If your periods are really painful, to the point that you are unable to function, see a doctor. This might indicate a more significant health issue. For overall health one can use Biotin to have enough vitamins and nutrients in their body.