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Menstrual health is crucial to a woman's overall health and well-being. The menstrual cycle describes the events occurring in a woman's body each month as it prepares for the chances of pregnancy. However, many women experience menstrual problems, such as irregular periods, heavy bleeding, and painful cramps. Hormonal imbalances, stress and poor diet can contribute to these problems.
Consult a top gynaecology hospital if you need irregular periods treatment.
Importance of a Healthy Diet for Menstrual Health
A healthy diet is crucial to maintain good menstrual health. A well-balanced diet regulates hormones, reduces inflammation, and provides the nutrients for a healthy menstrual cycle.
Including whole grains, vegetables, fruits, and lean protein gives optimum health as these food items offer essential nutrients. Antioxidants present in fruits and vegetables can help decrease inflammation in the body. Whole grains are high in fibre, regulate hormones, and prevent inflammation. Lean protein foods like chicken, fish, and tofu supply the nutrients needed for a healthy menstrual cycle.
What Foods to Eat During Menstruation?
During menstruation, it is essential to have food rich in nutrients for a regular and pain-free menstrual cycle. Here are some foods to eat during menstruation:
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Iron-Rich Foods
Iron deficiency can result from blood loss during menstruation in women. Iron-rich foods like lentils, spinach and red meat are recommended to prevent such deficiency.
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Magnesium-Rich Foods
Magnesium helps to reduce cramps during menstruation. These foods include spinach, almonds, and dark chocolate.
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Calcium- Rich Foods
Calcium relieves cramps and body aches and also helps in elevating mood. These foods are milk, yoghurt, and cheese.
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Omega-3 Fatty Acids
They help to relax your muscles, relieve pain, and improve menstrual health. Walnuts, salmon, and flaxseed are all rich in Omega-3.
Foods to Avoid During Menstruation
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While alcohol may momentarily relieve cramps, it can also raise oestrogen levels, exacerbating period symptoms.
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Reduce the amount of coffee you drink. One of the key drinks you should avoid during your period. It raises blood pressure and pulse rate, causing stress and anxiety attacks and exacerbating symptoms.
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Frozen meals, quick foods, bacon, pickles, canned soups and other processed foods include unknown substances and preservatives that aren't good for you during your period. They can disrupt hormones and exacerbate symptoms.
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Fried foods like chips, snacks, and biscuits contain trans fats or saturated vegetable oil. These can raise oestrogen levels and aggravate mood swings.
Meal Plan for Menstrual Health
Below is a good meal plan you can follow to improve your menstrual health:
DAY 1
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Breakfast: Oatmeal with berries and almonds.
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Snack: Apple with almond butter.
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Lunch: Grilled chicken salad with mixed greens, tomatoes, and avocado.
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Snack: Greek yoghurt with honey and walnuts.
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Dinner: Baked salmon with roasted vegetables.
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Dessert: Dark chocolate with raspberries.
DAY 2
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Breakfast: Milk, Almonds, Cashews, Raisins, Whole Grain Toast.
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Snack: Grapes
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Lunch: Chapati, Dal, Fish Curry
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Evening Snack: Boiled Peas and corn chat Green Tea
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Dinner: Chapati or rice mixed vegetable curry
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Dessert: Dark chocolate
DAY 3
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Breakfast: Soy Milk, Almonds, Cashews, Raisins, and Egg Poach.
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Snack: Cantaloupe.
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Lunch: Rice, Dal, Chicken Curry.
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Evening snack: Chana Chat.
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Dinner: Chapati, Beetroot, Peas Curry or grilled fish.
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Dessert: Greek yoghurt with fresh fruits.
DAY 4
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Breakfast: Milk (1 glass) Almonds, 4 Cashews, 4 Raisins Oats.
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Snack: 1 Apple, 1 Kiwi.
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Lunch: Chapati Dal, any vegetable rich in protein.
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Evening: Rice puff, Chat, Green Tea.
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Dinner: Chapati Mix Veg. Curry or Lotus Stem Curry.
Other food items you can add to your meal plan are:
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Oranges: Calcium and vitamin D help to alleviate discomfort. Calcium helps to relieve cramps, aches, and pains by acting as a muscle relaxant.
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Bananas: Because of their high vitamin B content, bananas are the best mood-boosting foods you can consume. They are high in potassium and magnesium to aid water retention and bloating.
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Watermelon: Whole fruits contain all the nutrients required to counteract fatigue and weakness.
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Broccoli: It has all the minerals to relieve symptoms, including magnesium, potassium, calcium, and vitamins A, C, B6, and E.
What Are Some Good Supplements for Menstrual Health?
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Magnesium has a calming effect of reducing menstrual cramps and easing tension. Magnesium also regulates blood sugar levels and improves sleep quality to better menstrual health.
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Vitamin B6 helps to reduce the severity of premenstrual syndrome (PMS) symptoms, including mood swings, bloating, and breast tenderness. It also helps regulate hormone levels for a smoother menstrual cycle.
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Omega-3 fatty acids have anti-inflammatory properties and reduce menstrual cramps and bloating. Also, omega-3s improve brain function and mood swings.
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Many women experience iron deficiency during their menstrual cycle due to blood loss. Having iron supplements prevents anaemia and keeps energy levels up during this time.
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Probiotic bacteria maintain a healthy digestive system. During menstruation, hormonal changes alter the quantity of gut bacteria, leading to digestive problems. Probiotic supplements give a healthy digestive system and reduce painful symptoms.
Women must prioritise their menstrual health for optimal overall wellness. Modifying one's diet choices or embracing lifestyle changes alongside supplements can boost menstrual health while reducing related complications.
When experiencing unbearable pain during periods that impair everyday activities, seeking medical attention is essential as there may be an underlying serious medical problem. Consult with an experienced gynaecologist in Salem to know more about your menstrual health.
FAQs
1. What vitamins aid with period regulation?
Decreased levels of vitamin D levels increase your chances of having irregular periods. A vitamin D supplement regularly regulates your menstrual cycle, and vitamin B can also aid in regulating your menstrual cycle.
2. Can a low-carb diet help ease menstrual cramps?
Yes! A low-carb diet reduces inflammation and eases menstrual cramps. Food items like leafy greens, nuts, and seeds contain healthy fats and protein, and they help to keep your stomach full and satisfied throughout your cycle.
3. Can drinking herbal teas help alleviate menstrual symptoms?
Herbal teas like ginger, chamomile, and peppermint reduce cramping, bloating, and fatigue during menstruation. Additionally, they relax the mind and body and manage stress.
