A healthy menstrual cycle is very important for a woman's overall well-being. Along with managing stress and maintaining an active lifestyle, the diet also plays a significant role in promoting a smooth menstrual cycle. According to Healthline, not consuming a balanced diet can cause various problems like abdominal cramps, bloating, and irregular periods.
There are certain dietary choices, such as being hydrated and avoiding alcohol, that can help alleviate menstrual symptoms, reduce discomfort, and improve hormonal balance. It is common to have unhealthy cravings during periods, but those foods can worsen the condition and cause serious health issues like fatigue, severe cramps, and nausea.
If you are also facing uncomfortable symptoms during menstruation, here are five eating habits that can help you:
Follow Nutrient-Rich Diet
Consuming a balanced diet that is rich in essential nutrients is important for supporting hormonal balance and reducing menstrual discomfort. Your meals must include seasonal fruits, green vegetables, whole grains, lean protein (such as poultry and fish), and healthy fats (like nuts and seeds). They are abundant in vitamins, minerals, and antioxidants that help ease the symptoms and aid hormonal balance.
Stay Hydrated
Adequate hydration is crucial for overall health and has a positive impact on menstrual symptoms. Drinking enough water helps maintain proper blood flow and reduce bloating. Make sure to drink at least eight glasses of water per day and add hydrating foods to your diet like cucumbers, watermelons, and citrus fruits.
Incorporate Iron-Rich Foods
According to the National Health Service in the UK, women lose a lot of blood during periods, which can cause fatigue and increase the risk of iron-deficiency diseases like anaemia. Therefore, incorporating iron-rich foods can help combat these symptoms. Include sources such as lean red meat, poultry, fish, beans, lentils, spinach, and fortified cereals in your meals.
Limit Refined Sugars And Caffeine Intake
Minimise consumption of sugary snacks and beverages, as they can affect blood sugar balance, which can have a negative impact on hormonal balance. Caffeine and alcohol are also responsible for this problem. They can cause fatigue and boost menstrual flow. Instead, you can prefer peppermint tea or kombucha. According to Healthline, both drinks soothe the symptoms of PMS (pre-menstrual syndrome).
Avoid Processed Food
Foods containing chemicals and preservatives, like canned foods and heavily processed meat, can cause inflammation and worsen bloating and water retention during periods. They are unhealthy at any time of the month due to their high sodium content, and one must try to avoid them as much as possible. Instead, go for easy homemade meals like oatmeal and khichdi.