As our body’s needs change with every stage of the menstrual cycle, it’s best to know what to eat before, during and after periods which will help you to prevent PMS, period pain, irregular cycles, and infertility. Read this article till the end to learn and know what to eat before during and after periods.
Before periods you may experience premenstrual syndromes symptoms such as breast tenderness, abdominal distension, cramps, headaches, aches, mood swings, fatigue, bloating, irritability or insomnia. The following dietary guidelines to reduce or eliminate PMS symptoms:
1. Eat easy-to-digest, light, nutritious and balanced diet including beans and legumes, fish, green leafy vegetables.
2. Drink a lot of water which will reduce bloating. Stay hydrated and avoid sodas and sugary drinks.
3. Avoid foods which are spicy and stimulating such as cayenne pepper, ginger, garlic, etc.
4. Avoid consumption of greasy, oily foods and sweets as it can cause inflammation and are hard to digest.
5. Reduce salt intake as it can cause headache, irritability, and accumulation of fluids in the body.
6. Increase the intake of magnesium and vitaminB12 rich food as they help to control appetite and relieve cramps.
As during period your energy levels will be low and you will feel tired, it’s important to focus on your diet that keeps your energy levels up.
1. Avoid cold and raw foods and try to consume foods and drinks warm or at room temperature.
2. Eat light, fresh and easy to digest food.
3. Increase your intake of iron-rich foods such as nuts, beans, spinach, red meat, lentils, peas, etc. as it can keep your mood and energy levels up.
4. Have herbal tea instead of strong tea and caffeine to ease those cramps.
5. Avoid eating junk and processed foods as they contain sodium and refined carbohydrates which will increase bloating.
6. Replace unhealthy food cravings with healthier options like fruits, nuts or almonds or dark chocolate.
7. Add anti-inflammatory spices such s turmeric, ginger, cumin, cardamom to your soups and veggies.
It’s the optimal time to nourish your body after you stop bleeding.
1. Consume foods high in fibre such as veggies, whole grains, and fruits which help in regulating your periods.
2. Make sure to have sufficient proteins in your meals. Add protein-rich food such as tofu, eggs, soy, salmon, etc to your diet.
3. Avoid high sugary foods such as cakes, candies, soft drinks, etc
4. Have some healthy snacks rich in Vitamin B.
5. Take your meals regularly to strengthen your digestion process.
6. Avoid caffeine intake as it can lead to irritability or anxiety. Try herbal drinks instead.
7. Consume calcium-rich foods such as milk, yogurt, dark green leafy vegetables such as spinach, kale, etc.
