10 things you should eat during periods to make life easier ;
That time of the month is really a challenge for all women, no matter what age you are. From mood swings to cramps cravings – everything you can test your patience and sanity too. If you have tried everything under the sun to soothe colic and liquidate their mood swings, now try these foods. Eating the right foods during menstruation can help address those better days. So here’s the list:
Proteins Include more of dals, tofu, paneer and cooked in their diet, especially in your lunch eggs. The protein in your diet will help keep your levels of blood sugar under control and limit the craving for sugar that are common during this time. However, stay away from legumes such as chickpeas, beans, black-eyed peas, etc., as they may cause bloating. Also stay away from spicy curry chicken and fish, which can cause nausea. Keep your diet simple and light. Here it is a sample diet pattern can be followed during their periods.
Calcium A glass hot milk can make you question during menstruation. According to a study published in the Archives of Internal Medicine, calcium and Vitamin D go hand in reducing PMS symptoms. In fact, they act as a muscle relaxant and help relieve stomach cramps and aches and pains. If you are lactose intolerant, then eat foods that are rich in calcium -. Green leafy vegetables, nuts, soy, sesame seeds, etc. Here are 10 more ways to counteract menstrual cramps
vitamins There are some vitamins that can not be dispensed during their periods. Foods rich in Vitamin B6 that can help in reducing symptoms such as swelling and control mood swings. So eat lots of track, broccoli, tomatoes, corn and other fortified cereals that are rich in vitamin B6. Lemons, oranges and sweet lime that are rich in Vitamin C are good for the reproductive health of women and can keep you energized during those days. In addition, rich in vitamin E such as pumpkin seeds, peanuts and sunflower seeds foods help reduce symptoms of premenstrual syndrome.
magnesium and potassium-rich foods: These two micronutrients can go one way long in relieving cramps and other symptoms. Pumpkin seeds, beans and tofu are a good source of magnesium which can reduce swelling. bananas, avocados, sweet potatoes rich in potassium can help boost mood, sleep and helps regulate bowel movements. Here are the other foods you should stay away from during menstruation.
Carbohydrates Like proteins, carbohydrates also help control levels of blood sugar and counteract the unhealthy cravings. Chapattis whole grains, oats, wheat and multigrain when added to the diet can help a lot.
Nuts These are rich in essential nutrients and are ideal to eat during this time. However, he avoided processed and salty as it could make you feel bloated due to the high salt content. Note that nuts are high in calories, so do not go overboard with them.
Caffeine is a good idea to skip caffeine during this time, as it could increase the level of stomach acid and irritated. In addition, caffeine is known to cause bloating and heartburn during menstruation. But a hot cup of chai, which also has a certain amount of caffeine in it will not hurt you. Instead, you can have energized and the lives of their moods feel. Here are 5 herbal teas that can help you lose weight.
Fruits Apples, pears, strawberries, melons all fruits can help you cope with sugar cravings and provide all the macro and micronutrients for you help combat weakness induced period.
Omega 3 fatty acids: A study published in Obstetrics and Gynecology found that women who received a daily dose of 6 g of fish oil suffered fewer symptoms of PMS than those who do not consume it. In addition to fish, flax seeds and pumpkin seeds are also rich in omega 3 fatty acids that can help you get relief from cramps and pains.
Water may not miss this . Drinking adequate amounts of water will help relieve symptoms of swelling and relieve you from water retention is common during periods.
Here are some things you should consider:
Eat less salt: as it may lead to fluid retention and swelling. Avoid eating processed and packaged foods because they are high in sodium.
Having small meals: You may have nausea and loss of appetite during those days. Do not force yourself to eat a heavy meal at once. Instead, try eating small meals like fruit or some nuts at a time. Skipping meals would rob your body of necessary nutrients it needs during this time.
Chew your food properly :. This is more important during menstruation as your system can be slow and gobble huge bites could lead to indigestion
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