What to Eat and What Not to Eat During Periods ?

A woman's menstrual cycle is a normal and healthy aspect of her life. But a number of unpleasant symptoms, including cramping, bloating, mood swings, and exhaustion, might also be present. Healthy eating might lessen these signs and make your period more tolerable.

You should consume the following meals while on your period:

Foods high in iron: One of the most typical issues during menstruation is iron loss. Consuming foods high in iron will help you restore your iron levels and feel less tired. Red meat, chicken, fish, eggs, beans, lentils, and leafy green vegetables are all excellent sources of iron.

Foods high in calcium:Strong bones and teeth require calcium. Additionally, it can lessen bloating and cramping. Dairy products, leafy green vegetables, and fortified foods are all excellent sources of calcium.

Foods high in magnesium: Magnesium is a mineral that eases cramps and helps muscles relax. Nuts, seeds, whole grains, and leafy green vegetables are good sources of magnesium.

Foods high in vitamin B12: Red blood cell synthesis and energy production both benefit from vitamin B12. Dairy products, pork, poultry, fish, and eggs are good sources of vitamin B12.

Foods high in fiber:Fiber can lessen bloating and maintain the health of your digestive tract. Whole grains, fruits, and vegetables are all good sources of fiber.

Water: During your period, it's crucial to stay hydrated because dehydration can make symptoms like exhaustion and headaches worse. Aim to consume eight glasses of water or more each day.

Following are some meals to steer clear of while on your period:

Salty foods include: Foods high in salt can increase water retention and bloating.

Sugary meals include: Blood sugar spikes and crashes brought on by sugary foods can result in weariness and mood swings.

Coffee beverages: Anxiety and cramping can both get worse with caffeine.

Drinking alcohol: Alcohol can cause dehydration and exacerbate cramps.

Spicy meals include: Consuming spicy food might aggravate stomach discomfort and cramps.

During your period, it's crucial to pay attention to your body's signals and consume what feels healthy to you. If you feel any pain, try to stay away from the foods on the above list. To record which meals tend to make your symptoms worse, you might also want to start a food journal.

Here are some illustrations of wholesome meals and snacks you can consume when on your period:

 For breakfast, have eggs with whole-wheat toast, yogurt with fruit and granola, and oatmeal with berries and nuts.

 For lunch, have a salad with grilled fish or chicken, a quinoa bowl with veggies and chickpeas, soup, and a whole-wheat-bread sandwich.

Dinner will consist of lentil soup, stir-fried chicken with brown rice, and salmon with roasted veggies.

Snacks: yogurt, whole-wheat crackers and cheese, fruits and vegetables, almonds, and seeds.

A nutritious diet will help you feel better overall and lessen the symptoms of your period.