Menstruation is a very important component and natural part of life of the women who will come with a significant range of uncomfortable symptoms including fatigue, mood swings, food cravings and bloating. While all of these symptoms will be different from one person to another one such effective way of managing them is through proper nutrition. Whenever you are eating right during your periods, it will impact how well you are physically and emotionally feeling. Proceeding with smart food choices in this particular case will be very important because it will eliminate the discomfort and will be helpful in balancing the hormones very well in addition to the maintenance of the energy levels. Following are the most important tips that you need to take seriously as recommended by the doctors at women’s speciality Centre during your periods:
- Remaining hydrated: Although it sounds to be very basic drinking plenty of water is one of the most important things that you can do during your periods so that you can eliminate the bloating and water retention which will be the common complaints of girls. Water consumption will also be helpful in supporting your digestive system very easily and eventually will be helpful in preventing constipation which will lead to a significant number of issues in the menstrual cramps. Aiming to drink approximately 8-10 glasses of water every day is important even more if you are active or you are living in a hot climate.
- It is important to consume iron-rich food items: During menstruation, you will be losing a lot of blood and further, this will lead to iron deficiency as well as fatigue specifically if your periods are heavy. So, in this particular case, you should focus on consuming iron-rich food items including the leafy green vegetables Kamal lentils, red meat, poultry items and fortified serials. Combining all of these options with vitamin C food items including oranges, strawberries and bell peppers will be very important so that you can improve the absorption of iron. If required you can also go for considering the iron supplements after consulting your healthcare provider so that things are sorted out and there is no chance of any kind of issues.
- Focusing on magnesium and potassium: Magnesium and potassium are the two magic minerals that will be helpful with muscle relaxation and further provide you with relief in the cases of cramps. Magnesium food items will always make sure that you can get things done on the right very easily and further food items like nuts, seeds and dark chocolate will be helpful in this case. On the other hand, the potassium will be helpful in reducing the bloating as well as water retention and this is very well found in bananas, sweet potato, coconut water and avocado that you can go for considering.
- It is important to reduce salt and processed food items: Salt will lead to a significant number of issues in bloating and water retention which women are already experiencing during their periods and avoiding salty snacks like chips, instant noodles and processed meat is important in this case. Going for choosing whole wheat, fresh food and cooking at home is definitely recommended because it will control the salt intake. Instead of salt, you can also flavour your food with herbs, lemon juice and spices and this is a very common tip recommended by the doctor at Hospital for pregnant woman.
- Incorporating healthy fats into your diet: Healthy fats will be always successful in supporting the production of hormones and further will reduce inflammation as well as pain. The common sources of Omega-3 fatty acids are walnuts, flax seeds and Chia seeds in addition to olive oil. Omega three fatty acids are also known as very helpful in the cases of improving the mood and reducing the menstrual pain. Additionally avoiding trans fats as well as fried foods will be very important because it will lead to further issues of inflammation and will be causing you digestive discomfort.
- It is important to consider to go for eating complex carbohydrates: Cravings will be a very common and normal scenario during the periods but choosing the right element of carbohydrates will make the entire difference in this case. Proceeding with the choice of complex carbohydrates like brown rice, oats and whole wheat bread will be very much recommended because all of these food items will provide you with long-lasting energy and further will be successful in stabilising the blood sugar. This will be helpful in making sure that you will be able to get rid of the mood swings very easily and further you should focus on avoiding the simple sugar as well as refined carbohydrates without any problem. This will be helpful in eliminating the energy crash very easily and will make sure that there will be no scenario of worsening mood swings.
- It is recommended to never skip meals: Skipping meals will lead to low blood sugar which further will trigger irritation, fatigue and more intense food cravings. So, focusing on consuming regular and balanced meals will be very important because in this case, you will be getting a mix of protein, healthy fats and complex carbohydrates. If you’re not hungry then going for small and nutritious snacks like yoghurt and fruit is a very good idea because in this case, you will be able to enjoy the best element of support.
Apart from the points mentioned above, getting in touch with the doctors at pregnancy hospital will be highly recommended in such cases so that you will be able to manage your period symptoms very smartly and further you will be able to make smart decisions for your life. Hence listening to your body, nourishing it with care and never hesitating to consult the healthcare provider is highly recommended because making mindful food choices will be important so that you can enjoy a healthy and comfortable menstrual cycle.
