What to eat during period?
As mentioned, water with a twist of lemon increases your vitamin C intake and helps you stay hydrated. Fresh-squeezed juices and blended smoothies are awesome foods to eat on your period as long as you minimize the sugar content. Fruit contains plenty of natural sugars, so there’s no need to add more.
To aid digestion and regain what’s being lost during menstruation, avoid sugary, salty, and fatty treats and pick heart-friendly, high-fiber meals with tons of fruits and vegetables instead. When preparing vegetables, cooking them at a low to medium temperature will preserve as many nutrients as possible.
It intensifies during your period because of hormonal shifts and the loss of blood and nutrients.
Consider making a meal of grilled salmon or salmon sushi for a dose of high-quality protein and plenty of B vitamins.
Why is this important? The loss of blood at this time lowers your blood pressure, making you more vulnerable to alcohol’s side effects. It also aggravates fatigue and boosts menstrual flow.
Lastly, don’t skip meals while on your period as this tends to aggravate nausea and fatigue. Choose natural, unprocessed products when possible, and drink plenty of water to stay hydrated and manage your PMS symptoms effectively.
One cup contains about 14 of your daily recommended 18 milligrams of iron. One study found that a higher intake of the type of iron found in oatmeal was associated with a lower risk of PMS symptoms.
What to eat during period?
5. Chicken. Chicken is another iron- and protein-rich food you can add to your diet. Eating protein is essential for your overall health, and it can help you stay full and sated during your period, curbing cravings. 6. Fish. Rich in iron, protein, and omega-3 fatty acids, fish is a nutritious addition to your diet.
6. Fish. Rich in iron, protein, and omega-3 fatty acids, fish is a nutritious addition to your diet. Consuming iron will counteract the dip in iron levels that you might experience while menstruating. Omega-3s can reduce the intensity of period pain, according to a 2012 study.
Consuming lots of salt leads to water retention, which can result in bloating. To reduce bloating, don’t add salt to your foods and avoid highly processed foods that contain a lot of sodium.
As such, you might feel hungrier at that time. Plus, if your mood is low, you might feel the need for comfort food. Eat the foods you enjoy, but remember that moderation is key.
Drinking a lot of water is always important, and this is especially true during your period. Staying hydrated can reduce your chances of getting dehydration headaches, a common symptom of menstruation. Drinking plenty of water can also stop you from retaining water and bloating.
This can lead to fatigue, bodily pain, and dizziness. Leafy green vegetables such as kale and spinach can boost your iron levels. Spinach is also rich in magnesium. 4.
What foods should I avoid before my period?
In fact, according to her you should avoid eating these 10 foods before your periods kick in: 1. Chilies. Spicy food is a big no-no as your gut is already on fire when you’re menstruating. “Eating spicy food can make your tummy health worse and can also lead to ulcers and an increase in abdomen pain”, suggests Dr Pillai.
10. White bread. “Although, we suggest eating a BRAT diet during periods, which is banana, rice, apple, and toast–when we say toast, it doesn’t mean white bread.
Pizza. “Pizza is a complex carb which takes time to digest. Plus, it will also lead to weight gain, so I don’t think it’s the right kind of food your body is looking for during periods”, suggests Dr Pillai. 5. Red meat. “This one falls under the category of complex carbs too.
Plus, science has time and again proven that dark chocolates can reduce your period cramps –so it’s a win-win. In your battle against period cramps, dark chocolate is your delicious armor.
Drinking alcohol during your periods is a bad idea. Image courtesy: shutterstock. 7. White rice. According to our expert you should opt for brown rice during this time. Add some yoghurt to it while eating, as it will cool your gut a little.
Coffee. “Coffee can add fuel to your gut fire and can make your motions worse. So, it is always better to avoid it during periods. It can also lead to diarrhea,” claims Dr Pillai. Unfortunately, you will have to give up coffee while menstruating for the sake of your stomach. Image courtesy: Shutterstock.
Is it normal to eat more during your period?
In fact, it’s completely normal and OK to eat more during your period. We explain why, below! Your menstrual cycle increases your metabolic rate, which is the amount of energy you expend while at rest. The weeks leading up to your period, you actually burn more calories than any other time of the month.
Yep, your period also affects your blood sugar level. Because of this, women are more responsive to insulin (the hormone that regulates the amount of glucose in the blood) when they’re on their periods. Cravings for chocolate and sugary foods are normal in response to your body’s need to raise its blood sugar levels.
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