Are periods easy? No! Can some food items make you feel better? Yes! Periods are difficult for females of every age group. Many women experience severe discomfort and pain. Periods themselves never cause any discomfort but cramps and other symptoms cause the discomfort. That’s why you need to know the importance of a healthy diet during periods to alleviate the symptoms to some extent. Your improper diet can worsen your periods.
Food Items You Should Eat During Your Periods:
1. Fruits and leafy vegetables
Usually, women’s iron levels decrease during periods, especially if you experience heavy flow. This often results in body pain, dizziness, and fatigue. Green leafy vegetables help you fight these. Ensure your diet also includes food items containing large quantities of water like cucumber and watermelon. Go for sweet fruits when you crave sugar. This will not only satisfy your craving but will also regulate your insulin levels.
You can feel a lot better with a hot cup of ginger tea as it gives you anti-inflammatory effects. This helps soothe paining muscles and reduce nausea.
These are rich sources of iron and protein. Protein enhances your overall diet and keeps you full for a long time. You get protein as well as omega 3 fatty acids from fish. Consuming iron during your period will help your body combatdecreased iron levels.
3. Lentils and quinoa
Quinoa offers you essential nutrients such as magnesium, iron, and protein. It is gluten-free and keeps you full. For vegetarians and vegans, lentils can be a replacement for meat as these are rich in proteins. Moreover, they are a rich source of iron making them a mandatory in your period’s diet.
4. Nuts and dark chocolate
Dark chocolates contain magnesium and iron. This makes them a must have in your periods. Nuts are as important as dark chocolates. Don’t forget to eat a handful of them daily. Most of the nuts are rich in proteins and omega 3 fatty acids. If you don’t like nuts in their raw form, use them as an ingredient in your fruit smoothie.
You all know the importance of water, so there is no need to explain this. Being hydrated decreases the possibility of headaches caused due to dehydration. This type of headache is very common during periods.
Food Items You Should Avoid During Your Periods:
There are some food items that exaggerate PMS symptoms, on the other hand there are some food items that reduce PMS symptoms.
1. Avoid Caffeine
Caffeine can raise your heart rate and blood pressure. These can make your PMS symptoms from bad to worse.
If you drink coffee on a regular basis, you should opt for some other alternative during that time of the month.
2. Take it easy on the salt
Salt can enhance water retention in your body. This may cause bloating. Go for some easy and healthy snacks rather than highly processed and salty foods.
3. Say no to processed food
Though, you should follow this advice throughout your life but this is strictly needed during your periods. Food items containing unhealthy fats or sugar in large amounts can impact your natural hormone balance.
In case you are craving for something sweet, choose fruits, oats cake or some other healthy dessert.