New Delhi: Your menstrual cycle is a complex and vital process that affects your overall health and well-being. What you eat can play a significant role in managing symptoms, regulating hormones, and supporting your body throughout each phase of your cycle. Here’s a guide to the best foods that can help you navigate your menstrual journey with greater ease and comfort.
In an interaction with News9Live, Dr. Tejal Kanwar, Gynaecologist and Consultant at Ujaas, menstrual health and hygiene management organisation, recommended some of the healthiest foods for a healthy, comfortable period.
Iron-Rich Foods
During menstruation, it’s crucial to replenish the iron lost through bleeding. Iron deficiency can lead to fatigue, weakness, and anemia. Incorporate these iron-rich foods into your diet:
Lean red meat
Spinach and other leafy greens
Lentils and beans
Fortified cereals
Dried fruits like raisins, apricots, dates
Omega-3 Fatty Acids
Omega-3s have anti-inflammatory properties that can help reduce menstrual cramps and regulate hormone production. Include these sources in your meals:
Fatty fish like salmon, mackerel, and sardines
Chia seeds and flaxseeds
Walnuts
Avocados
Magnesium-Rich Foods
Magnesium can help alleviate PMS symptoms, including mood swings and water retention. It also supports better sleep. Good sources include
Dark chocolate
Almonds and cashews
Whole grains
Bananas
Avocados
Calcium and Vitamin D
These nutrients work together to support bone health and may help reduce PMS symptoms. Include these in your diet:
Dairy products (if tolerated)
Fortified plant-based milk
Leafy greens like kale and collard greens
Fibre-Rich Foods
Fibre helps regulate estrogen levels and promotes healthy digestion, which can be particularly beneficial during your cycle. Opt for:
Whole grains
Fruits and vegetables
Legumes
Chia seeds and flaxseeds
Complex Carbohydrates
These provide steady energy and can help stabilize mood swings. Choose:
Oatmeal
Brown rice
Sweet potatoes
Probiotic-Rich Foods
Probiotics support gut health and hut health is linked to hormone balance. Include these in your diet:
Yogurt (if dairy is tolerated)
Kefir
Sauerkraut
Kombucha
Hydrating Foods
Staying hydrated can help reduce bloating and support overall health. In addition to drinking water, eat hydrating foods like:
Watermelon
Cucumber
Celery
Zucchini
Foods to Limit or Avoid
While focusing on nutrient-rich foods, it’s also important to be mindful of foods that may exacerbate menstrual symptoms:
Caffeine: Can increase anxiety and breast tenderness
Alcohol: May worsen mood swings and dehydration
Salty foods: Can contribute to bloating and water retention
Sugary foods: May cause energy crashes and mood swings
Timing Your Nutrition
Consider adapting your diet to the different phases of your cycle:
Menstrual Phase: Focus on iron-rich foods and anti-inflammatory omega-3s
Follicular Phase: Emphasise foods that support estrogen production, like fermented foods and lean proteins
Ovulatory Phase: Include foods rich in antioxidants and B vitamins
Luteal Phase: Focus on complex carbohydrates and magnesium-rich foods to support mood and energy levels
Everyone’s body is different, and what works for one may not work for another. Pay attention to how different foods affect your body and adjust accordingly. It’s also important to maintain a balanced diet throughout your cycle, not just during menstruation.
By incorporating these nutrient-rich foods into your diet and being mindful of your body’s needs throughout your menstrual cycle, you can support your hormonal health, manage symptoms more effectively, and promote overall well-being. As always, if you have severe menstrual symptoms or concerns, consult with a healthcare professional for personalised advice.
periods Pain: By incorporating these nutrient-rich foods into your diet and being mindful of your body’s needs throughout your menstrual cycle, you can support your hormonal health, manage symptoms more effectively, and promote overall well-being. Health News Health News: Latest News from Health Care, Mental Health, Weight Loss, Disease, Nutrition, Healthcare
