Though some women go through this stage of the cycle with hardly any symptoms, others battle to get out of bed due to pains, headaches, cramping and feeling nauseous.
Nutritionist Avni Kaul says you can use a nutrient-based diet to ease some of the most painful symptoms during the periods. It may not sound true but the foods you are eating can help lower down period cramps, supports you feel less swollen and bloated, and aid with mood swings.
In this article, India’s eminent nutritionist and dietician for hormonal health and PCOS Avni Kaul share nutrients to eat during the menstrual cycle.
Omega 3
Omega 3 is known for its anti-inflammatory and antioxidant properties. Eating omega-3-based food helps to soothe menstrual pain. It also assists to bring hormonal inconstancy under control and balance your mood. Fish and seafood like salmon, tuna and nuts and seeds such as walnut, flaxseed and chia seeds are good sources of omega 3.
Magnesium
Magnesium levels fluctuate during the menstrual cycle. Consuming magnesium-based food and supplement can help you get relief from PMS-related symptoms like headaches, low blood sugar, bloating, fluid retention, dizziness, and sugar cravings. Spinach, kale, banana, raspberries, legumes, cabbage and broccoli are rich in magnesium.
Iron
When the blood is lost every month during menstruation the iron present in the red blood cells is also lost. If monthly intake of iron and absorption does not replace the iron lost during your period then you can suffer from iron deficiency. Thus, it is important to have iron-based food during your menstrual cycle. Some of the foods containing iron are spinach, beans, lentils, and whole grain enriched bread.
Vitamin D and E
Vitamin D assists your body use calcium and decrease inflammation. While vitamin E assists in decreasing menstrual pain. (Please note that vitamin D may interact with a number of medications so, consult your physician first. And vitamin E could increase the chances of bleeding, particularly if you take blood thinners. A person with heart disease, diabetes or cancer of head and neck must avoid high dosages of vitamin E. You should never take vitamin E without asking your doctor. Egg yolks, cereals, and soy milk are rich in vitamin D. Whereas, peanuts, avocado, turnip greens(raw) and almonds are some of the best sources of vitamin E.
Fiber
The thing you do not want during your period is to feel bloated. Fibre-based food helps to keep your digestive tract running smoothly. Have plenty of fibre throughout your period to ensure regularity. Pears, strawberries, beets, and carrots are some examples of fibre.
Please Note: It is always better to consult your doctor or a professional nutritionist before starting any type of diet or modification in your eating habits.
In Buenos Aires, 2018 Summer Youth Olympic Games Nutritionist Avni Kaul was the Advisor (Nutrition) from India. She is a Gold-medallist master’s science graduate from the University of Delhi in the subject of Food and Nutrition. Avni Kaul is a diet and nutrition columnist in some of India's leading newspapers and magazines like -
Columnist at TimesNow
Columnist at NDTV Food
Columnist at Grazia
Columnist at Deccan Herald
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