Menstrual cycles or periods are that time of the month when you are irritable, tired and absolutely frustrated. Some of you may even experience some depression pangs leading to anger and anxiety.
Add to that cramps, weakness and nausea, and you end up wishing for a magic wand to make it all go away.
Many women out there are not even able to perform their routine tasks for the first two days. Owing to the pains and cramps, many of you find it difficult to eat and end up avoiding food altogether.
This, however, can only cause health problems in the long run. Read on to know what diet to follow during those painful period days.
If you follow a good menstruation diet, it will help you increase your stamina, allow smooth functioning of your organs and lower the pain that you generally experience.
This diet is made of certain foods that build in the necessary energy. Yes, this time of the month you need extra nutrients and should avoid some foods that can lead to increasing pain.
Here's a look at the menstruation diet that will help you gain energy during your periods.
Consume Complex Carbohydrates
Include complex carbohydrates like fruits, vegetables and whole grains in your menstruation diet. You can also include carrots, apricots, oranges, plums etc. This will alleviate your craving for sugar, which is high during this time.
It's the perfect time to include dark chocolate in your diet. With the antioxidants present in a dark chocolate bar that boosts serotonin (a hormone that regulates your moods), you end up feeling much better. So, dark chocolate is a good option in your diet during your periods.
Foods with Vitamins
It is very important to get your regular dose of vitamins when you are on your periods. Vitamin E is believed to give you relief from your PMS syndrome. Consume egg yolks and avocado to get Vitamin E. Vitamin B6 helps reduce the bloating. Vitamin C is essential to improve the health of your reproductive system. For Vitamin C include grapes and lemons in your diet. For Vitamin B6, you can include potatoes in your diet.
It's that time of the month when you should avoid caffeine as much as possible in your diet. When you have caffeine, you actually increase the stomach acids leading to increase in pain. If you still feel like having caffeine, consume tea instead of coffee. Tea is any day better and is a good substitute for caffeine cravings.
Essential Fatty Acids
A common problem you face during periods is stomach cramps. To save yourself from these cramps, you should have a diet that's rich in essential fatty acids. The fluctuations in your hormones during your periods get controlled by healthy foods for menstruation that is rich in fatty acids. For essential fatty acids, you should consume flax seeds, pumpkin seeds and sunflower seeds. They contain linolenic acid content that relaxes your uterine muscles and this in turn relaxes your cramps.
Iron Rich Diet
You are losing blood during your menstruation cycle. You need to replenish it in your system. A menstruation diet rich in iron helps you do so. In fact, with an iron rich diet you can fight symptoms of anemia and also make up for the lost haemoglobin. It will also help you from becoming weak, and is also a good anti depressant. You should consider including red meat, poultry, dried beans, molasses and green leafy vegetables in your diet to get sufficient iron.
Include cereals, whole grains, fruits and vegetables in your diet that are rich in all these nutrients. Have a balanced diet. Make sure you include as many fluids as possible in your diet. Drink lots of water during your periods. Keep in mind these diet tips and you are sure to have a trouble-free period.