Nutrition Essentials During Menstruation

Menstrual cramps usually referred to as dysmenorrhea is a very common problem faced by most women, especially at a younger age. While cramps are almost unavoidable, women generally tend to be careless about their eating regimes and further the cramps. Extra care should be taken during menstruation in what you eat. Improper dietary habits are one of the biggest contributors to diarrhea, headache, nausea, and pain experienced during the menstrual phase. Many get involved in oily and spicy junk food during this time, without knowing the fact that these types of food items will further aggravate the condition.

What You Should Eat during Menstruation.

1. Water

This gift from nature is the ultimate healer and can solve a million problems. Aerated drinks, sweetened smoothies, and caffeine-based drinks are popular consumptions nowadays. It's no surprise that alcoholic drinks will make you happy for a while, but they can also cause stomach cramps and bloating. Since the body retains the most water during periods, it is recommended that you drink extra water to flush out toxins.

2. Vegetables and Fruits

Periods can cause weakness and hormonal changes due to the amount of blood lost. As a result, it's critical to restore nutritional loss, which is why consuming vitamin and mineral-rich foods is so crucial. The key to maintaining a good balance during menstruation is to eat natural, nutrient-dense foods. Leafy greens like spinach, kale, and broccoli, which are high in iron, folate, and vitamins, are excellent sources of nutrients that can help to repair blood loss during periods. Furthermore, a few studies have shown that calcium-rich meals can help decrease the pain and discomfort that come with periods and PMS.
Iron is one of the most important minerals to be replenished as it is lost with blood every month and if you will not meet the losses from outside sources it can result in Anemia or deficiency of iron.

One important thing to remember in the case of iron is never to take iron-rich food with calcium-rich food or tea and coffee as calcium is antagonistic to iron hence hampering the absorption of both nutrients. Likewise, coffee or tea too hinders the absorption of iron. Iron-rich foods should be taken with Vitamin C for better absorption of iron.
Watermelon has higher iron content as compared to many other fruits. Vitamin C-rich fruits include oranges, lemon, grape varieties, etc.

3. Dry fruits and Dark Chocolate

Fruits are beneficial in any form; whether dry or fresh, these nutrient-dense tiny nuts and fruits can make for a healthy snack for those who struggle to satisfy their hunger. As a result, they wind up feeding junk food, which is also unhealthy. So focus on walnuts, almonds, cashew nuts, etc. Nuts are rich in omega-3 fatty acids and protein. Dark chocolate is enriched with magnesium and iron.

4. Chicken and Fish

Chicken and fish have complete proteins and are a must-have during menstruating. They are rich in omega-3, essential amino acids, and low in carbohydrates and fats. Consuming them will also counteract the dip in iron during menstruation. So, if you are a non-vegetarian, benefit from white meat and skim on red meats.

As every coin has two sides, it is significant to choose your food correctly likewise it is equally important to avoid the harmful.

So remember to evade:

1. Salt and spicy food
2. Coffee
3. Alcohol
4. Refined carbs and sugars
5. Fatty food

Health should be your first priority, so don’t wait for illness and start valuing your wellness.

Uzma Bano

Uzma Bano is a student pursuing Nutrition with many credible certifications. She is a published Nutri-writer in several renowned magazines and websites. Uzma is determined toward her goal to help people build a healthy relationship with food and decode the mysteries regarding nutrition. You can connect with her at:

IG:    @_dietista._

LinkedIn: Uzma Bano

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