Quinoa is rich in nutrients like iron, magnesium and protein. Whereas lentils are great sources of protein and can also be replaced with meat for vegans and vegetarians. Make sure you include dark chocolate in your diet because it is rich in magnesium and iron. Nuts are equally important, so make sure you have a handful of them every day.
This does not need an explanation; we all know that drinking water is important. Steer clear of fried food and readymade snacks including packaged food since they are rich in salt and sodium. In fact, also avoid spicy food since it can upset your stomach and cause acid refluxes.
Always seek the guidance of your doctor or other qualified health professional for any questions you may have regarding your health or a medical condition. Home Lifestyle Health Foods women should eat and avoid during their period Foods women should eat and avoid during their period Consuming a healthy diet and avoiding certain food items go a long way in managing cramps and other symptoms during your period.
In some cases, over-the-counter medications can help control symptoms such as bloating and pain. But a person may wish to take other steps to relieve symptoms and support their overall health during menstruation. A study of university students in Spain found that vegetarian diets and simply eating more fruits and vegetables corresponded to fewer cramps and reduced menstrual pain.
This was true in several studies the authors discussed, but it did not appear to improve symptoms in people with endometriosis.
An older study from looked at the effect of omega-3 supplementation on the intensity of menstrual pain in women aged 18—22 years old. One group took omega-3 supplements while the other group received a placebo.
The participants in the omega-3 group experienced a significant reduction in pain intensity. They also took fewer doses of ibuprofen to manage the pain.
Menstruation causes iron levels to dip as a person loses blood. This can even contribute to anemia in people with very heavy periods. A study found participants who ate more non-heme iron, which is iron that comes from plant foods, had less risk of menstrual-related symptoms compared to the group that ate less.
A study in the American Journal of Gastroenterology indicates that increasing sodium intake may make a person more likely to experience bloating. In general, the American Heart Association indicates that most people should eat no more than 1, milligrams mg of sodium a day. Keeping sodium levels below the guidelines can help reduce bloating. Just like some foods ease period symptoms, other foods may make them worse.
These are usually foods that cause inflammation or bloating. While many menstrual symptoms are common, people should see a doctor about their menstrual cycle if they experience:.
Best if combined as a multi-B vitamin, not as single nutrients. Avoid high doses of vitamin B6 more than 50 mg per day and prolonged use, as this can cause nerve toxicity such as tingling, burning and shooting pains. Vitamin E natural alpha-tocopherol May help reduce pain and menstrual blood flow.
Dose: IU vitamin E daily; commence two days prior to periods and continue for three days from onset of periods.
May cause gut upset. Avoid high doses over IU daily. Vitamin D May help regulate your cycle, relieve muscle pains, improve moods.
Dose: IU daily or more; check with your doctor, who will advise a suitable dosage for your needs. Vitamin D toxicity is rare and may occur when taking very high doses of vitamin D.
This results in raised blood calcium levels leading to feelings of malaise, loss of appetite, feeling thirsty, constipation or diarrhoea, abdominal pain and muscle weakness, fatigue, confusion.
Magnesium Relieves menstrual cramps. Improves premenstrual mood changes, especially irritability and anxiety. May help with muscle relaxation, muscle cramps and sleep. Dose: mg one or two times daily best taken at night with calcium.
May cause diarrhoea and loose stools; reduce dosage if this occurs. May cause palpitations. Avoid if you have renal problems.
May lower blood pressure and cause heart arrhythmia, drowsiness and weakness in high doses.
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