Here Is How Diet Can Affect Menstrual Health, Which Foods To Avoid And Which Food To Include

Many women experience distressing symptoms during their menstrual cycle, such as pain, cramps, mood disturbances, and bloating. While these symptoms are often considered a routine part of a woman’s monthly cycle, the role of diet in alleviating or exacerbating these symptoms is profound and deserves to be explored. This is because proper nutrition ensures hormonal balance, which is pivotal in regulating the menstrual cycle.

A balanced diet supports liver function, essential for breaking down excess hormones that might otherwise exacerbate menstrual symptoms. Let’s delve deeper into these connections, offering insights and guidance on dietary choices to optimize menstrual well-being.

1. Balanced Diet:Dr. Manmohan Singh, the Vice President of Medical Affairs of Nirvasa Healthcare says, “Ensuring a diet rich in specific nutrients can greatly alleviate menstrual discomfort. Omega-3 fatty acids, prevalent in salmon, flaxseeds, and nuts, are potent inflammation reducers. Likewise, Calcium and Vitamin D, abundant in foods like tofu and broccoli, not only promote bone health but also aid in managing menstrual cramps and mood swings. Fruits like watermelon help maintain hydration, while iron-packed leafy greens can ward off menstrual fatigue, promoting menstrual health.”
2. Lean Meat:For those with heavier periods, lean meats such as chicken provide essential iron to prevent anaemia. Zinc and fish oils have also shown promise in relieving menstrual discomfort. Though dietary sources are preferable, supplements like Vitamins B6, B1, E, and magnesium may offer relief. However, it is best to consult your doctor before starting any supplements.
3. Hydration and Probiotics:Staying hydrated with water and herbal teas, like chamomile, can combat bloating. Probiotics in yoghurt and kombucha promote a healthy gut, which is vital during menstruation.

While menstrual symptoms can be challenging, incorporating specific foods and nutrients into one’s diet can offer significant relief.

Foods to Approach with Caution

• Excessive salt and sugar:Consuming food high in salt and sugar can worsen bloating and mood swings.
• Limiting Caffeine:Excessive caffeine can lead to irritability and worsen cramps. It can also exacerbate headaches and disrupt sleep, which will add to the discomfort. Hence, it’s best to indulge in caffeine in moderation.
• Spicy and junk food:Consuming spicy food can lead to digestive issues for some individuals, exacerbating stomach discomfort. Similarly, junk food, due to its high salt and preservative content, might exacerbate water retention and bloating, further intensifying menstrual cramps.

Combining dietary changes with other remedies can offer a holistic approach to managing menstrual discomfort. Engaging in light exercises, applying heat through warm compresses, and gentle back or abdomen massages can also prove relaxing.

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